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Posts Tagged ‘anxiety’
Worry Warts – How To Stop Peering Into That Crystal Ball
Tuesday, August 3rd, 2010
Spending time thinking about all the things that could go wrong in your life doesn’t make it any more predictable. You may feel protected from disasters, shock, disappointment and pain when you’re worrying, but it’s just an illusion.
When I worry, I frequently feel as though I’m really preparing myself to deal with emotional pain and trauma by expecting the worst. Many times in my life, some of the negative things I’ve worried about and predicted, actually have come true; but realizing that I lost so much “happy” time in the process by thinking about it, made it even worse.
Dwelling on worst-case scenarios won’t keep bad things from happening. What it does is prevent you from enjoying the good things you have in the present. In other words, it ruins any prospect of experiencing joy in your life. If you want to stop worrying, start by addressing your need for certainty and having all the answers.
The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability. They need to know with 100 percent certainty what’s going to happen. Much like looking into a crystal ball for answers, worrying is an attempt to predict what the future has in store, a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.
It may sound like a contradiction, but I ran across a plan on a self-help website that could help curb and control your worrywart tendencies:
Create your own “Worry Period”
- Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 6:00 to 6:30pm.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever is on your mind. The rest of the day, however, is a worry-free zone.
- Postpone your worry. If an anxious thought or worry comes into your head during the day, make a brief note of it on paper and postpone it to your worry period. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Save it for later and continue to go about your day.
- Go over your “worry list” during the worry period. Reflect on the worries you wrote down during the day. If the thoughts are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. If the worries don’t seem important any more, cut your worry period short and enjoy the rest of your day.
Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment. As you develop the ability to postpone your anxious thoughts, may just experience a greater sense of control. It’s a good start!
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About the Author: Gloria Ha’o Schneider is a Los Angeles-based freelance writer who has written advertising / sales and product development copy for major gift industry companies, website content, greeting cards, merchandising copy, and senior-related issues and has a passion for writing human-interest stories.
Anxiety Management - Powerful Tips For Controlling Your Anxiety
Monday, July 26th, 2010If you are suffering from anxiety symptoms and are struggling to know what to do about it then this article will help shed some light on the issue and more importantly give you some tips on anxiety management.
General Anxiety Disorder
Of all the anxiety disorders such as panic disorder, agoraphobia, social phobia etc, generalised anxiety disorder (GAD) is the most prevalent. The essential characteristic of generalised anxiety disorder is a continual worry about everyday things.
We can become very used to our anxiety levels so much so, that they become very normalised, without noticing just how negatively it’s influencing our life. So what’s a normal level of stress and how do we know when it is too much for us?
If any of the following symptoms are present for more than 50% of the time for at least six months, then you may very well be suffering GAD:
1) Worrying about your job
2) Continually nervous about nothing in particular
3) Struggling to stem the flow of your negative thoughts
4) Continually worrying about everyday activities
You can begin to control your anxiety through various approaches. When you begin to do so, you are able to deal with life far more effectively. Anxiety management is possible and the more you practice techniques, the more control you will have over your anxiety and the easier it becomes.
Fo anxiety management to work, you need to relax yourself physically and mentally and do so frequently. It’s no good just trying it once or twice and wondering why nothing has improved. There are many approaches, some of which include; self hypnosis, yoga, meditation, and even increasing level of exercise (one of the best methods for reducing stress).
For a quick and easy way to practice relaxation, follow these steps:
1) Lock yourself away in a quiet place and sit down or lie down and close your eyes.
2) Breathe slowly in and out through your nose, making sure that as you exhale, it’s for a longer period of time compared to when you inhale.
3) Continue to breathe in this way for five deep breaths. Then begin to imagine that you’re in a place you find is so relaxing and comforting. Really use all your senses to build up this experience noticing what you see and hear and really focus on that feeling of relaxation.
You can maintain being in this state for as long as you want but up to 10 minutes should do. Practice this daily for your anxiety management to be effective.
For more information on anxiety management or for effective online therapy, click on the following link: hypnotherapy bristol and see how you can eliminate anxiety for good.
