emotional sensations).
12. r eassure yourself that worries in the middle of the night are just “middle-of-the-night-  
thinking,” and that in the morning you will think and feel differently.
13. r ead an emotionally engrossing novel for a few minutes until you feel somewhat tired. Then 
stop reading, close your eyes, and try to continue the novel in your head.
14. if rumination doesn’t stop, follow these guidelines: “If it’s solvable, solve it. If it is insolvable, 
go deep into the worry all the way to the “catastrophe”—the very worst outcome you can imagine—and then imagine coping ahead with the catastrophe. 
(See Emotion Regulation Handout 19: Build Mastery and Cope Ahead.)
if nothing else works, with eyes closed, listen to public radio (BB c, npr , etc.) at low volume 
(use headphones if necessary). Public radio is a good choice for this, because there is little fluctua -
tion in voice tone or volume.