Everyone worries at some time or other. The degree to which we worry varies from person to person and with individual circumstances. Worrying can be an adaptive response which causes us to spend time thinking about a situation, generating reasoning ideas regarding its solution, and makes us think about the implications of particular courses of action so as not to make our situation worse. At other times, worrying can be a problem in itself as it can put limitations on our lives and leads to us not taking action .This can lead us to losing control of a situation.Worrying is when we focus a lot of time, attention, and energy thinking about the things in life which are not going well for us. We may also ruminate about other things which may not go well for us in the future.Sometimes, a person may worry about the past; the present and the future. This can be indicative of a depressive illness and may require some expert help. We may worry about situations over which we have no control. Our worry could be about a situation which we do have some control over but which needs us to make a decision regarding its resolution and then action put into place. Alternatively we can worry about what may happen at some point in the future.We may worry about a situation because of the importance we attach to the particular circumstance or event. This could be about a work situation for example. You might be concerned that the outcome of a work related issue is not as you would choose. The impact this might have upon you and your thoughts about how you would be perceived by others would be adversely affected. This type of scenario can grow arms and legs so that the person may catastrophise and proceed to assume that the worst possible thing will happen .Sadly, we often then act as though our assumption is real and we take on the negative feelings associated with this.This type of thinking error will further erode poor self esteem and lowered self confidence, which are often at the root of worrying itself.It would be useful for us to be able to draw upon experiences we have of having made a decision and how making this decision makes us feel a sense of relief and achievement. This can encourage us in an upward spiral as opposed to the downward one that procrastination may produce.Often when in bed at night we have fewer of the distractions available to us throughout the day and this is a time when worrying can be more intrusive and problematic.When this affects the amount or quality of sleep we get, we may find that our ability to cope with simple things during the day becomes more difficult. If you have a tendency to worry, then you will very likely worry as well about the possibility of not falling asleep and how this will affect you, giving you something else to worry about.Worrying can lead to symptoms of anxiety as more adrenalin gets pumped into our systems.
Worrying can contribute to the development of depression. The process of worrying requires fuel which we get from our food. These nutrients would ordinarily be used for the wear and repair of our bodies. When used to fuel our thoughts to this extent, our serotonin levels become depleted resulting in a lowering mood. Sometimes before a person is diagnosed with depression he will present at his gps, complaining of frequent colds and minor infections. This is the body's way of letting you know that you are run down.Strategies to tackle thisBy looking after ourselves physically.By using exercise. This is a very adaptive way of dealing with stress. It also helps with serotonin re uptake in our bodies, a neurotransmitter often depleted when we suffer from depression. Regular exercise helps to balance out our blood sugar levels leaving us less vulnerable to anxiety. It increases endorphin levels so we get that feel good factor or "buzz" associated with exercising. Physical activity is a useful distraction from intrusive thoughts and can increase both motivation and energy levels. Being more physically active may increase our appetite which can be depleted when we are worried and further affect our ability to think things out rationally. Our sleep pattern can also benefit from exercise so long as we don't do this too close to bed time.By watching our diet. It is important to ensure that we eat in a way to enhance our physical and mental health. (For more detailed information, please read article on nutrition.)It will be beneficial to reduce or cut out stimulants such as alcohol, caffeine, (also in lots of other products such as coca cola), chocolate, and smoking.By ensuring you get enough sleep. (Please see further information on sleep hygiene.)Use of thought stopping techniques. (Please see further information on thought stopping techniques.Relaxation. This covers taking time for yourself, having interests putting pleasure into your life. Please see further information on relaxation techniques.)Assertiveness training. (Please see further information on assertiveness techniques.)Confidence and esteem building (please see information on confidence and esteem building.)Visualization. (Please see information on visualization)Talking with others. This will not necessarily solve any problem for you but sharing your concerns with others can help you get things into perspective. Perhaps other people may have been through a similar experience to you and you can benefit from sharing ideas.Use of humour. Laughing always seems to reduce the seriousness of things .It is a good way of diffusing a situation rather than risking escalation.Pen and paper exercises. Sometimes writing things down can help to ensure that you have all the necessary information to make a decision. You can brainstorm for ideas about how to solve a situation, write down the pros and cons of a particular solution. Explore what difficulties a strategy may have, ways of addressing this. This method can help clarify things for you. Confronting the fear you have about a situation. by looking at the worst possible scenario. Work out how you would deal with this by assessing rationally what the likelihood is of this happening and telling yourself that you will be able to cope. This will reduce you worrying less and enhance your perception of your ability to be in control.Use of positive affirmations. If you constantly tell yourself you won't be able to deal with a situation, you will erode your sense of confidence. Use positive self talk and convince yourself you will cope. Even if things don't work out exactly as intended you will at the very least benefit from knowing that you tried and remember you can always try some thing else anyhow.Write down some positive affirmations on flash cards and place them where you will see them. Examples.I am capable of making changes.
Everyday I am growing stronger.When a particular worry is something that we ruminate over and it becomes intrusive, permeating all aspects of our lives, our approach at first may have to be different. It can help to set time aside at the same time each day to concentrate on this concern. Pick a chair and a place which you would not associate with relaxation and allow yourself about twenty minutes turning over in your mind all the thoughts which tend to take over when you don't want them to. You should remind yourself that you are not aiming to solve the problem, simply taking some measure of control by allocating a time to this problem. When you do this, your mind eventually realises that you will give time to this area and the thought becomes less of a problem in terms of the time it takes up.Keep your mind active during the day. If you don't fall asleep after about twenty minutes, don't lie awake worrying. Get up and go into another room, have a milky drink (not chocolate) and try again.Would some soothing music help?Have SEX!This article was submitted by Mary Lennox who is an experienced counsellor and intuitive life coach. She can be contacted by e mail at marylennoxinfo@lifecoachinggym.com or by phone on +44(0)131 654 9121 and+44(0)7917673128. Visit her web
http://www.lifecoachinggym.com for further free tips and resources. If you have found this article interesting subscribe to her free bi monthly newsletter"WORKOUT" or 8 part e course "How to enhance your personal happiness". She would like you to know that the combination of her career background, education and life experiences enables her to have an empathic understanding across a broad spectrum of circumstances.This article can be forwarded in full as long as it remains in tact and with reference made to the author.
Keyword : worry,stop worrying,worrying,stress management tips
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