Worry Volume Control
Turn down the volume on your worries!
Turn down the volume on your worries!
Worries can feel LOUD in your head, like someone turned the volume all the way up! This activity helps you imagine turning down that volume. Even though the worry still exists, you can choose how much space it takes up in your mind. Practice turning worries down from LOUD to quiet!
When a worry feels too loud, close your eyes and imagine turning down a volume dial in your mind. Picture it going from 10 to 5 to 2.
If you catch yourself with a loud worry thought, try saying it out loud in a whisper. Quieter words = quieter worry!
You do not have to make worries disappear - just move them to the background like background music. Focus on something else in the foreground.
Tell yourself "I am hitting pause on this worry for now." You can come back to it later if needed, but you are choosing when to listen.