That is lesson 4 done.

Contain the worry in time, and swap one estimated fear for one figure you actually looked up.

Anything you wrote in this lesson is in your notebook, on this device only.

Where this lesson comes from

Borkovec TD, Wilkinson L, Folensbee R, Lerman C (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247 to 251. The origin of the worry appointment. The lesson states plainly that the original study was small and old and that this is a well established clinical practice rather than a proven cure. The avoidance theory of worry associated with Borkovec is described in lesson two without being cited to a specific paper.