Xác định những lo lắng của bạn. Phân loại các mối lo âu. Chống lại quan niệm cho rằng lo âu là có ích. Cải thiện các kỹ năng giải quyết vấn đề nhằm đối phó với nỗi lo thực tại. Viết kịch bản lo âu để xử lý các nỗi lo giả định. Học cách tăng ngưỡng chịu đựng sự không chắc chắn của bạn.

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The primary trigger for GAD in adults is uncertainty and, since nearly everything in life is uncertain, this trigger makes it possible for you to worry about just about anything. Anxiety is a normal system that does, in fact, serve a purpose: it notifies us when we are in danger and helps keep us safe. However, with GAD, a person worries that he is in danger when there is no danger, and his body reacts with unnecessary anxiety. By identifying and recognizing your worry, you can begin to manage it.  Keep a worry diary. This means you record your worries each day at a set time, two to three times a day. Write down the worry, what triggered your worry, and your anxiety level.  Writing down your worries will not make them worse, as many with GAD believe. The worry diary requires you to examine worries that already exist Split your worries into two groups: hypothetical and current. These worries must be managed differently, so separating them out will help you learn the best way to cope with each worry as it arises.  Hypothetical worries concern situations over which you have little or no control, such as whether or not you will get a serious disease when you are older, if a car will blow a red light and hit you, and so on.  Current worries concern problems over which you have some direct control. Paying bills, finishing school work, or a painful toothache are all things you can take action to fix.  Record whether your worry is hypothetical or current in your worry diary. Though you probably recognize that you are worrying too much, chances are you feel you are still accomplishing something by worrying. Many people with GAD believe worrying shows that they are caring, is motivating, prevents bad things from happening, and makes them prepared and protected. Start challenging whether your anxiety is actually doing what you think it is doing. Try asking yourself these questions:   Worrying shows that I am caring: Do I know other caring people who worry less? What are other ways I can show that I care?   Worrying...