Rocking chair analogy when getting stuck on worries - any others?

[canihaveonetoo]

I'd like a really visual way to picture the constant circling of worries, a way to see they aren't helping. The rocking chair one worked for a good while - just going back over the same points, need to get up out of the chair and do something different to break the cycle (metaphorically - and maybe literally as well, since exercise helps!)

Anyone got any good ones? Or other ways to get off the almost obsessive overthinking of the little things to take a step back and look at the big picture (which is never as bad as my micro worries would have me believe)?

To follow on from your analogy, next time you sit in your chair constructing all sorts of terrible events, devastating consequences and awful disasters which you are convinced are about to befall you do realise that if your children were doing the same think you'd label it 'making up stories'.

Um, maybe so.

How is that helpful in anyway at all? You clearly have as much empathy and understanding of anxiety as a fart in teacup.

Op have you looked at cognitive behaviour therapy or focused solution brief scaling therapy?

I guess if you are looking for an analogy to your rocking chair, you could think about a sailboat heading away from a stormy sea of worries to a calm, clear, gentle, problem free sea. Not sure if that's going to help! But it's the best I can come with at this time of night!
I don't know if they are still published, but I was given some 'Elf-help books' little elves with short sayings, to help ease negative or worrisome thought processes. I never used them in a professional capacity, but if you're just needing a way to help 'dump the worries' they might help. It depends if your anxiety and worry are stopping you from doing things?

Solution focused even....sorry long day in the office!

@anunlikelyseahorse thanks - I've heard of cognitive therapy but not the other one - I'll have a look into it as I didn't quite get on with the other.

I used to use the rocking chair/get up and walk to a solution imagery to try to snap myself out of worrying and into positive action. But I've found it's effectiveness has worn off.

I'll try that boat one - need a compass and a map and then set a course to the sunny calm spot over the horizon, instead of letting the storm buffet me, worth a try!

OP Mark Freeman’s book The Mind Workout is very good for this type of worry and going over and over the same thoughts and checking that you’ve considered all the infinite permutations of the worry you’re fixated on. He also has some very good YouTube videos. I find his stuff incredibly helpful.

Thank you @StandUpStraight I shall go and have a look!