[Free Guide] Living With Worry And Anxiety Amidst Global Uncertainty

First published in 2020 during the global pandemic, this guide aimed to help people manage worry and anxiety during a time of global uncertainty.

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Free Guide (PDF)

A free psychoeducational guide. Typically containing elements of skills development.

Overview

In times of rapid change and unsettling news, worry and anxiety can become overwhelming. This free guide, created by Psychology Tools, provides strategies, exercises, and worksheets to help people manage worry and anxiety effectively. It emphasizes self-care, compassion, and maintaining balance during uncertain times.

Why Use This Resource?

Managing anxiety amidst global uncertainty can be challenging. This resource provides:

  • Practical tools including exercises and worksheets to manage worry.
  • Mindfulness techniques that encourage living in the present to reduce anxiety.
  • Compassion practices to promotes speaking kindly to oneself and others.

Key Benefits

Structure

Provides a structured approach to addressing worry.

Insight

Helps differentiate between real and hypothetical worries.

Balance

Guides clients in achieving life balance for well-being.

Support

Supports therapists with ready-to-use materials.

Who is this for?

Everyone

This free guide was designed for everyone.

Integrating it into your practice

01

Identify

Help people to identify whether their worries concern real or hypothetical problems.

02

Balance

Encourage activities that balance pleasure, achievement, and connection.

03

Postpone

Teach worry postponement to alleviate daily stress.

04

Mindfulness

Use mindfulness to anchor clients in the present.

05

Compassion

Promote compassionate self-talk to counter negative thoughts.

06

Routine

Assist people in maintaining regular daily routines for stability.

Theoretical Background & Therapist Guidance

This guide is informed by cognitive-behavioral therapy principles, focusing on how thoughts influence feelings and behaviors. It offers insights on managing both real and hypothetical worries, using cognitive restructuring to achieve a more balanced and less anxious perspective. The guide emphasizes the importance of balance in one's activities to enhance overall well-being and reduce anxiety levels.

Readers are encouraged to explore their worries through deliberate postponement, distinguishing between actionable concerns and those that are speculative. Compassionate thought challenging is also highlighted as a technique to promote self-kindness and reduce self-critical thoughts. The guide supports the use of mindfulness as a method to keep clients present-focused, mitigating the tendency to engage in catastrophic thinking.

What's inside

  • Step-by-step exercises for managing worry.
  • Worksheets for identifying and categorizing worries.
  • Activities promoting balance and well-being.
  • Guidance on implementing compassionate thinking strategies and mindfulness.
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FAQs

Encourage people to distinguish between real and hypothetical worries, use mindfulness to focus on the present, and practice worry postponement.
The guide includes simple mindfulness exercises to help clients anchor their attention and reduce anxiety by focusing on the present.
Start small with techniques like compassionate self-talk and gradually introduce more structured exercises.

How This Resource Improves Clinical Outcomes

By offering practical tools and strategies, this guide helps people:

  • Develop healthier thinking patterns in response to worry.
  • Engage in balanced activities improving well-being and reducing stress.
  • Increase awareness of worry triggers, leading to more proactive management.
  • Feel empowered through structured routines and self-compassionate thinking.

Clinicians Who Use This Resource Also Use

References And Further Reading

  • Freeston, M. H., Rhéaume, J., Letarte, H., Dugas, M. J., & Ladouceur, R. (1994). Why do people worry? Personality and Individual Differences, 17(6), 791-802.
  • Borkovec, T. D. (1985). Worry: A potentially valuable concept. Behaviour Research and Therapy, 23(4), 481-482.
  • Freeston, M., & Meares, K. (2015). Overcoming Worry and Generalised Anxiety Disorder: A Self-Help Guide Using Cognitive Behavioural Techniques. Hachette UK.

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