thought‐stopping, or refocusing that you have been taught in the therapy sessions) to manage your anxiety and worries for the remainder of the day. You may find it helpful to engage in some leisure/recreational activity to take your mind off your worries (this is called “refocusing”). Talk with your therapist about which specific strategy you feel is most helpful in limiting the amount of time you spend worrying outside of the “worry time.” We realize that this is easier said than done, but with regular practice of these techniques (i.e., deep breathing, relaxation, thought‐stopping, or refocusing), the hope is that you will be able to manage your anxiety more effectively. Please fill out the Daily “Worry Time” Log at the end of each day to let your therapist know how successful you have been in limiting the amount of time you spent worrying each day.
DAILY “WORRY TIME” LOG
Date and Time:Place:
1 What were you worried about today:
2 Rate the degree of your anxiety and worry on a scale from 0 to 10 (circle the appropriate number).012345678910
3 What strategy did you use to try to restrict the amount of time you spent worrying? (Please check all that apply.)______ Deep breathing______ Relaxation______ Positive self‐talk______ Thought‐stopping______ Refocusing______ Other (please list)
4 How successful were your strategies in limiting the amount of time you spent worrying?
5 If the strategies were not helpful in limiting the time you spent worrying today, what factors or stressful events interfered with your ability to “let go” of your worries?
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