stop worrying
1. Introduction
A few years ago my daughter decided to live in Barcelona to broaden her education. She was all alone at the time. So needless to say, as a Dad, I worried about her safety. Early on I quickly came to the conclusion that there was little point in worrying and it wouldn’t do anything positive about the situation. I thought about the Serenity Prayer,
“God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference”
This was a time when I could change things. So instead of worrying, I did something about it. I agreed with my daughter to visit her regularly. We used to have great times. She, along with her dog Ralph, and I made regular road trips to the Pyrenees and had many deep meaningful conversions. No more worry. The secret is to do something about the worry to prevent it or at least to minimise it.
2. What Is Worry?
Worry is uncontrolled thoughts about potential negative outcomes or uncertainty in life. There is a difference between what could be called healthy, productive worry such as problem-solving and excessive, unproductive worry such as ruminating and anxiety.
There are many things that can cause excessive worry such as health concerns, financial struggles, relationships, or work-related stress. Apply the Serenity Prayer and either Accept the situation or Act.
Worrying causes stress and this is not good. It can impact mental health, leading to feelings of anxiety, fear, and even depression. Cognitive distortions like catastrophising can often fuel worrying.
3. Effects of Excessive Worry
Constant worrying can contribute to anxiety disorders, sleep problems, and depression. It can impact physical health, leading to issues like headaches, digestive problems, and high blood pressure. Not only that but excessive worry can affect relationships and job performance.
4. Ways to Manage Worrying
Mindfulness and Meditation: Mindfulness practices can help individuals stay grounded and reduce unnecessary worrying.
Cognitive Behavioural Techniques (CBT): CBT strategies like challenging irrational thoughts and reframing negative thinking can be very positive.
Breathing and Relaxation Exercises: Practice deep breathing techniques and progressive muscle relaxation for calming the body and mind.
Physical Activity: Exercise and physical movement can help reduce anxiety by releasing endorphins and improving mood.
Setting Time Limits for Worry: Create a "worry time," where you set aside a specific period to think about concerns and then move on. This can help create boundaries for your anxiety.
Focus on Action: Take action on things you can control, and let go of things that you cannot change.
5. Shift Your Perspective:
Embrace Uncertainty: We all need to understand that uncertainty is part of life and trying to control everything leads to more stress. Embrace the unknown and develop comfort with uncertainty.
Gratitude Practice: Focus on gratitude as a way to reframe the mind and shift attention away from worries. Perhaps end the day by listing things that you are thankful for.
Positive Affirmations: Repeating positive affirmations can help rewire the brain, promoting a more optimistic outlook.
6. Self-Care Strategies:
Adequate Sleep: The importance of sleep in reducing stress and improving mental clarity cannot be over-emphasised. This is the time when a lot of unconscious processing takes place.
Balanced Diet: Nutrition affects mental health. Eat wholesome foods like vegetables, fruits, porridge and foods that boost mood like those rich in omega-3s, antioxidants, and vitamins. Minimise the intake of processed foods.
Hobbies and Leisure: Engage in activities that you enjoy. Hobbies can help distract you from overthinking and improve your mental well-being.
7. When to Seek Professional Help:
· While these strategies can be effective, sometimes worrying may become so overwhelming that professional support is needed. It's normal to worry sometimes, but with the right tools, we can all take control of our thoughts and live more peacefully.
If any of the above resonate with you and you would like to explore further please do not hesitate to contact me at www.holisticcounsellingireland.com.
