CHAPTER 7
Planning Ahead We have now gone over the 3A Toolkit for shrinking worry and we will now finish putting together your personal 3A Toolkit that highlight the strategies that are most helpful for you. You have already been thinking about what works for you by noticing your own experience of worry (Awareness), you have learned to label this (Assign a Label), and have been practicing helpful thinking and body calming strategies to shrink your worry (Action). You have also learned that even when you are not able to shrink your worry in the moment, you can still learn a lot later on when you are calm by going through the debrief. By continuing to practice working on the Awareness, Assessment, and Action parts of the 3A Toolkit, you will get better and better at shrinking your worry.
Planning Ahead Now you have a good understanding of worry and how to shrink it, and your own 3A Toolkit for managing worry. Consider how you can make time to practice the strategies that are working for you. Consider the time of day that works best for practice, reminders, and perhaps involving a supportive friend or family member to practice with you. Remember to use the debrief process to rewind times when worry was too big, and consider the strategies you want to do differently next time. What strategies will you practice most often and when?
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