Stop Worrying! 7 Tips for Reducing the Worry Trap – Part Two

by | Mar 12, 2015 | Uncategorized | 0 comments

Last week I shared that worrying was harmful to your health. Worry creates a false sense of danger, putting us under continual pressure that our bodies just aren’t able to withstand over the long term. Having no outlets, like fighting or running away, our body absorbs the adrenaline and we begin to suffer real physical symptoms. These can vary from heart palpations, increased heart rate, muscle tension, to stomach tightening, nervous sweats, or even shortness of breath. Sometimes when the perceived danger is over, but the body stays on high alert, resulting in a trip to emergency with thoughts that something is seriously wrong. The diagnosis, however, might be that what’s really needed is a better way to cope with everyday stress and worries.

Worry and stress creates a vicious cycle because the more you worry the more your mind is unable make clear choices. Since clear thinking is one of our greatest survival assets, you need to learn a way to eliminate worry instead of triggering a state keeps you in the worry trap. We need to break the downward spiral by changing the tape in our minds and visualizing a better outcome.

Last week I gave you three tips on how to stop worrying: (click here to read the entire article)

  • Exercise just for the pleasure of exercising
  • Slow down with yoga, meditation or guided visualizations
  • Establish a “worry” time

Here are four more tips to help you break free from the worry trap.

 


4.    Remember the good things
Creating a list of all the good memories and the good things you have done can be helpful.  Then, when you start the old worry pattern, you can stop and replace the worry with a positive memory.  Everyone has both positive and negative memories.  It’s just that we humans sometimes tend to gravitate to the negative.  By having a ready-made list of positive things handy, it’s easier to switch to the positive when you start to get sucked into worrying.  A guided visualization that has been customized with your positive memories, goals and achievements can also be helpful in keeping those positive thoughts more present in your subconscious for easy retrieval. By remembering all the good things you have done and can do, you can then replace the “What if…” and “If only” thoughts that cause worry.  In addition, a guided visualization can help you get back onto a healthier path for your mind and body, as well as for the people around you.


5.    Remember to breathe!
But, you say, I am breathing!  Not necessarily…..  Many of us, when we are worried and stressed, may actually hold our breath or forget to breathe without even realizing it.  This can cause hyperventilation and ignite a panic attack.  In addition, this unconscious holding of breath constricts the muscles in our chest, throat, shoulders and/or necks and can contribute to that overall tightening and tension that comes with stress and worry.

The sheer act of deep breathing helps the body to relax.  This calms the worrying and can interrupt the cycle of stress and negative thinking.  So practice breathing deeply a few times a day.  First breathe out, then breathe in deeply all the way into you abdomen so that you stomach gently lifts.  Then exhale slowly and at your own pace imagining that with your breath you are letting go of stress, tension and tightness.  Closing your eyes while you breathe helps you to focus on your breath.  Do this several times a day, or whenever you feel yourself becoming worried or stressed.   You will find it will help you to relax.


6.    Saying no is a good start…
Many of us are so stressed out and worried about getting it all done!  We are so conditioned to say ‘yes’ that we continually give up our peace of mind. The modern day scenario is to rush to work/school, run to do errands, rush to get the kids/parents to appointments, plus make sure everyone has what they need.  But you do have the choice to say ‘No’ and be okay with it!  When you’re not rushed or worried you can give to others better and more fully.  When you start reinforcing the positive aspects of your life and stop living the “What if…” you will reinforce the new habit of thinking positive and not dwelling on your worries.


7.    Take a philosophical approach
Believing that something has to happen in a certain way for everything to be OK can actually fuel the worry cycle.  Life, events and people seldom turn out perfectly – and that’s OK!  Sometimes the unexpected is even better than the planned.  Life should be enjoyed, not worried about.  Take a philosophical approach to your life and your worries.

*    Are my worries realistic or unrealistic? Is there physical danger or not?
*    Do I continue to worry only to appear as if I am concerned?  Can’t I care about something or someone without being worried?
*    Do I worry about something that can be resolved with effective action? If so, why not take some constructive action?

*    Do I worry about something that I don’t know how to do?  If so, why don’t I ask for help?

 

There is help
Are you finding that you are worried and anxious, or just stressed out?  Then take a new approach to counteract these negative conditions.  Remember worry can cause physical harm, so instead:

*    Exercise just for the pleasure of exercising
*    Slow down with yoga, meditation or guided visualizations
*    Establish a “worry” time
*    Remember the good things
*    Use your breath to relax and let go of stress
*    Practice saying ‘No’ more frequently

*    Take a philosophical approach to worrying

 

If you feel consumed with worry and need help in creating a more positive and joyful life for yourself, then contact me today for a complimentary 30-minute consultation. Call 1.415.819.8769 or email Joy at Joy@JoyReichard.com.

Submit a Comment