Aspire Magazine: Inspiration for a Woman's Soul.(TM) Feb/Mar 2020 Aspire Magazine FULL Issue | Page 48

PROBLEM SOLVING WORRY
Concrete problem Vague problem
Possible solutions No specific solutions
Problem resolved after weighing choices Issue remains unresolved
Thinking ahead leads to action Thinking ahead leads to anxiety
AWARENESS EXERCISE: Worry vs. Problem Solving
The goal of this exercise is to distinguish between problem solving and worry:
1. T
 hink of a clear, concrete problem that can easily be solved. For example, say it’s your
turn in the carpool to pick up the kids, but you need to go to a doctor’s appointment.
Notice how this is a concrete problem that can be solved with a specific course of
action.
2. N
 ow think of a worry. Common examples include asking yourself what if you make a
wrong decision, fail to achieve something, or disappoint other people. All of these are
quite vague. None of them can be resolved with specific solutions and action.
3. Use the lists above to help you make a distinction between problem solving and
worry. Over the next couple of days, tune into your thoughts and see if you can tell
when you’re worrying and when you’re successfully problem solving. Notice how it
feels to solve concrete problems effectively compared to getting caught up with worry.
4. I  f you notice yourself worrying, ask yourself if there is anything specific you can do
right at that moment to handle the situation. This can help you shift into problem-
solving mode if there is a specific problem at hand that is under your control.
Reprinted with permission: New Harbinger Publications, Inc. copyright © 2005 Holly Hazlett-Stevens, PhD
Holly Hazlett-Stevens, PhD - Holly is assistant professor of psychology at the University of Nevada in Reno, NV. She has conducted psychological
research in the areas of worry, anxiety, and relaxation for the past ten years, which has led to the publication of twelve journal articles and five book
chapters. She also coauthored New Directions in Progressive Relaxation Training with Douglas A. Bernstein and Thomas D. Borkovec. In 2004, she
was listed in Marquis’ Who’s Who of American Women and Academic Keys Who’s Who in Social Sciences and Higher Education. Click here to learn
more about her book, more about her book at Women Who Worry Too Much: How to Stop Worry and Anxiety from Ruining Relationships, Work, and Fun.
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