Finally, this chapter also teaches worry behavior prevention, a technique for controlling the ineffective strategies you may use now, strategies that reduce your worries somewhat in the short term but perpetuate them in the long term. For example, you'll discover ways to get places on time without obsessively checking your watch or circling the block because you're too early. You can learn to stop calling to check up on loved ones about whom you worry too much. If you haven't learned relaxation skills in the previous chapter, go there first. You should master progressive muscle relaxation and cue-controlled relaxation.
Chronic worry creates chronic muscular tension.
Take the time once a day to perform the full progressive muscle relaxation procedure. Set aside an inviolate time each day when, no matter what else is going on, you will do your relaxation exercise. It's important that you practice daily and don't skip or shorten your practice sessions. Five times a day, at more or less regular intervals, do a quick cue-controlled relaxation. This only takes a moment and you can do it anywhere.