If I asked you to label your thoughts, what would you say? Recently, while reflecting on the past year and contemplating my goals for 2024, I realised I was quickly filled with various worries.
Understanding Worry
What does the word “worry” mean to you? It immediately makes me think of Bobby McFerrin’s song “Don’t Worry, Be Happy.” While it might seem like a simplistic approach to dealing with genuine concerns, its message has merit.
This recent experience reminded me of Chip LeJeune’s “The Worry Trap,” in which he outlines a simple exercise for managing worrisome thoughts. This approach is adapted from Acceptance and Commitment Therapy (ACT).
Introducing the LLAMP Technique
Next time you worry about something, try turning on your LLAMP:
- Labelling worrying thoughts
- Letting go of control
- Accept and observe thoughts and feelings
- Mindfulness of the present moment
- Proceed in the right direction
Breaking Down LLAMP
Here’s how I applied the LLAMP technique while considering significant changes for my business this year:
- Labelling: Identify the worry. For example, “I am worried that my business will not succeed.”
- Letting go of control: Rather than trying to control or stop the worry, acknowledge it and move to the next step.
- Accept and observe thoughts and feelings: Precisely label your worrying thoughts and notice the accompanying feelings. For instance, “I feel anxious.” Separate these thoughts and feelings from your identity.
- Mindfulness of the present moment: Check in with your breathing, notice your surroundings, and practice the 5,4,3,2,1 exercise (identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste).
- Proceed in the right direction: Reflect on your values (e.g., curiosity) and decide on a productive action, such as writing about your experience.
Practical Application in Therapy
The LLAMP technique is a beneficial exercise in both individual and couples therapy. It helps manage worry and refocus on constructive actions.
Explore Further
If you want to explore this technique further, please call or message me for a free 15-minute consultation. Better yet, say hi next time you’re in Camden! My address is below.
- For more information on Acceptance and Commitment Therapy, visit Psychology Today.
- For more information about “The Worry Trap,” check out Amazon Australia.
- For more details on the 5,4,3,2,1 exercise, visit Calm.
Remember, managing worry is taking proactive steps to understand and navigate your thoughts. Turning on your LLAMP can help illuminate the path forward.
