Are you feeling upset?

Yes

No

What are you feeling upset about?

Is this really something you should be concerned with?

Yes

No

Why should you be concerned with this?

Is there anything you can do about it?

Yes

No

If you are not feeling upset you don't have to answer these questions. These questions only need to be answered when you feel upset. They are designed to change you from feeling upset to not feeling upset. If you already don't feel upset then there is nothing these questions will do for you.

Think about this. If there is something you are upset about but its really nothing to be concerned with then why bother being upset about it. It just doesn't matter and it isn't something you need to be bothered with. OK. Now you know not to feel upset. But its going to take more than one time realizing this to make the upset feelings stop. You might have to deal with it again and maybe again and maybe again to make the upset feelings stop. But it gets better each time you talk about it. You'll just have to keep at it knowing that you are doing the right thing. You can do. Sure you can.

What can you do about it?

Here's where you are at.

• You feel upset.
• You know what is causing you to feel upset.
• You know why its making you feel upset.
• Its something you should be concerned with.

But you don't think there is anything you can do about it. Now what? If there really is nothing you can do about it all that is left is to learn how to live with it. After all what else can you do at this point. But if you can't live with this you'll have to find something you can do to make things better. This is where you should focus your efforts.

Now that you know what you need to do to stop feeling upset you should do it.

Why does this make you feel upset?