Step 1: What is the problem?

• Think about the problems that you are experiencing on the Merry Go Round.
• Write down exactly what you believe to be the main problem or worrying thought to be.

Step 2: Possible solutions

• List all worrying thoughts, just as they come into your mind.
• Don’t worry about putting them in order in your mind; just get them down onto the paper.

Step 3: Priority list:

• Carefully go down the list and number the thoughts or problems in order of priority.
• Start with the most worrying thought or problem first, and then number them (1 being the most important).
• Access the main advantages of each thought, (How will you feel when that thought or problem is dealt with).
• Then access the main disadvantages of the thought or problem (How will you feel if you do not do anything about it).

Step 4: Choose the best and most practical solution

• Choose the solution of the worrying thought or problem that can be carried out most easily with your present resources (time, money, skill, etc).

Step 5: Plan how to carry out the chosen solution.

• List in small steps how you intend to implement the solution.

Step 6: Record and review progress.

• Continue with the problem solving process until you have resolved your stress or achieved less time on the Merry Go Round.

Step 7: Use your Merry Go Round Key.

• I have dealt with this problem, I do not need to get back on the Merry Go Round, (use distraction tool abc,).
• The thought will return within a short space of time.
• It is important to read from your list the problem solving answer that you decided on.
• Each time you go to your list shows that you are in now control, you are taking action, you are now thought stopping.

The time frame will expand, and finally the thought will be dealt with.

You now have installed your Automatic Stop Button.

Steps 1-7 will help you to record progress