worry is about something going to have to deal with in the near or immediate future I have some control over the outcome I can make a choice or decision that will solve the worry This is a new worry something I usually think about an actionable step I can take to help alleviate my worry Unproductive worried about something uncertain in the future that no one knows whether it will occur I have no control over this worry I think about possible ways to deal with the worry but nothing feels good enough obsessively focused and stop thinking about this worry This is a recurrent worry of mine There is no action I can take to solve this worry If your worry seems to fall more into the category the next time it pops up remind yourself that okay to live with some uncertainties In fact impossible not to Remember to practice acceptance of things as they are On the other hand if your worry is productive make a plan for how you want to problem solve the situation at hand more on solving in chapter 9 Overgeneralizing and Underestimating When we experience normal anxiety we focus on the