Plan Problem-Solving 2

Your worries and concerns take up time in your day. Many issues cannot simply be ignored or brushed aside. To avoid letting these thoughts trigger smoking or chewing habits, plan time to address them.

Steps to Address Your Worries

1. Write a worry at the top of a piece of paper. It may seem old-fashioned to write this down on paper, when so much is done on the computer or a smartphone. However, writing things down can be powerful.

2. Divide the paper into three columns:

a. What I can’t do. Recognize what is out of your control.

b. What I can do. List possible actions that are within your control. Write things you know how to do and that are realistic actions for you to take.

c. What I will do and when. Decide which action you are ready to take first. This action may not solve every part of the problem, but it is a small step toward a solution. Write when you will do this.

3. After you have taken an action towards a solution, repeat this process the next day or when you are ready to take another step.