5 Tips to Combat Worry

Worry centres on future concerns and can be characterised by “what if” statements:   What if I lose my job? or What if he breaks up with me?  Worry affects most of us.  During a financially difficult period, you may wonder how you will pay your bills next month, for example.

For many people, however, the tendency to worry can become excessive leading to panic attacks, obsessions and a generalised feeling of anxiety that is difficult to attribute to any particular triggers.   Eventually, you may even worry about your inability to manage what is happening in your mind.  I can’t stop worrying, I am going crazy – what is wrong with me?

Some of the following tips on managing worry can be easily implemented into your everyday.  If you find yourself concerned about being a worrier, you may benefit from a psychotherapeutic intervention.  Cognitive Behavioural Therapy can be an effective treatment.

1) Worry Periods

Schedule two 15 minute Worry Periods during your day.  For example: 8:15am and 10:30pm.  You can only worry during these times.  Use a notebook for this exercise so you can problem solve during the worry time; you can also jot down concerns that may come to mind during the day.  This way you won’t worry about forgetting your worries before your next Worry Period.  If you find your mind worrying at other times, use another technique on this list and postpone it until your Worry Period.  You may be surprised about what you discover!  

2) STOP the cycle

This particular technique is helpful to stop the ‘habit’ of worry.  Experts have found that our tendency to worry has benefits, which is the reason why many of us worry:  it helps us prevent an undesirable situation, or perhaps it makes us more productive.  We may come across as more caring and responsible if we worry.  It can become a habit which assists us to cope. 

Unfortunately, the consequences of worry are considerable:  nervous tension, inability to relax, irritability, exhaustion, etc.  Worry can be managed oftentimes with a simple shock to the system.  A shout “STOP” accompanied by a loud clap of your hands often does the trick.  This helps bring your mind back to the present.

3) Distraction

Focusing your mind on an activity that you find enjoyable or engrossing is highly effective.  Picking up a magazine or a book can help to channel your mind in a direction other than ‘inwards’ to the catastrophes awaiting the Self.   Exercise, a film, a chat with a friend can all help you regain some control over your mind.

4) Catastrophising

Is the content of your worry by any chance involving negative outcomes?  Worst-case scenarios?   Identify the main thinking trap involved in worry (Catastrophising).  Exploring less devastating scenarios can bring balance to your thinking.

5) Feel:  don’t think!

Worry often hides a very disturbing emotion that you want to avoid feeling.  Take a moment – possibly during your worry period – to feel rather than think through that sense of vulnerability, grief, sorrow or embarrassment.  This may cause the worrying tendency to subside.  You are getting in touch with the emotional ‘worst-case scenario’ rather than worrying to prevent it.  This is most effectively done with the help of a therapist.

Give these techniques time to work.  Like training at the gym, you can’t expect to have developed muscles and strength after the first workout.  These skills require practice and commitment.