17 Homework
Purpose: Structured worry time helps contain anxiety and identify patterns.
Part 1: Scheduled Worry Time (Daily Practice)
- Set aside 15–20 minutes daily for worry
- Choose a consistent time and place
- Record key worries and reflect:
- What am I afraid might happen?
- How likely is it?
- What would I do if it happened?
- Outside scheduled time, defer worries: “I hear you—but we’ll talk about that later during worry time.”
Part 2: Reflect on Worry Themes and Patterns
- Each day, log your average anxiety level (0-10 scale) and peak anxiety level (0-10 scale)
- Note specific triggers or strategies used to manage feelings of anxiety
- Review notes from daily worry times at week’s end
- Identify recurring themes and recycled worries
- Assess usefulness of scheduled worry time
Part 3: Prepare for the Next Session
- Workbook reading: Review Session 3
- Notes from worry times and reflections
- Observations of worry themes or recycled fears
Optional Reflection:
- Consider: What is my worry trying to do for me? (Protect? Prepare? Prevent harm?)
