KC: Even though I don’t know what’s gonna happen and I can’t deal with this lack of control---I’m open to relaxing and changing this
KC: Even though I’m worried about what will happen and that I won’t know what to do----I’m tired of
running endless scenarios in my mind
KC: Even though I’m sick of all this mind chatter and worries I acknowledge my habit and feelings and am open to changing them
EB: I can’t relax
SE: I have to figure it out
UE: What if I miss something
UN: What if I don’t see it coming
CH: I have to think of every possible contingency
CB: The worst might happen
UA: It usually does
TH: I know I keep expecting the worst
EB: That’s because that’s what shows up
SE: What if I trusted
UE: I can’t
UN: I’m so worried
CH: You don’t understand
CB: There are a few times it worked out
UA: What if I focused on that
TH: Maybe it won’t be as bad as I thought
EB: All my worrying never really kept the worst from happening anyway
SE: I choose to remember the times it worked out in spite of my worries
UE: Choosing to relax and remember how it felt when everything worked out
UN: Focusing on what went right and how that felt
CH: Choosing to focus on positive
CB: Choosing to relax and trust the process
UA: Choosing to trust no matter what
TH: Releasing my controlling fearful thoughts one breath at a time
Breathe in through the nose and out through the mouth- ahhhh
CB: Breathe in calm ---exhale my fears
When the limiting thoughts come back tap on the UE and say or think: “I allow myself to focus on the times things DID work out---breathe in calm and exhale my worries and fears.”