ARE YOU STUCK IN THE MIDDLE OF A WORRY WAR?

Are you troubled by persistent worries and anxious thinking? In this post, we explore simple, at home, exercises that will relieve your worried mind and calm your nerves. 

WHAT DOES IT MEAN TO WORRY?  

Worrying is when your mind focuses on a dilemma or obstacle in your life. It can also show up as a feeling of unease. We all worry at times, may it be consciously or unconsciously.  

Why do we worry? It’s our brains' way of processing events and looking for solutions to problems. It is also a protection mechanism. If we have already seen the outcome in our mind's eyewe feel more prepared to cope with it.  

Although it is normal to worry, it can become problematic if it turns into excessive worrying.  

WHAT IS EXCESSIVE WORRYING? 

When worrying becomes chronic, it may feel like you can’t stop going over different scenarios in your head.   

These scenarios may be from the past, are currently occurring (in the present), or are about the future.  

Extreme worrying will often trigger your body's fight or flight response. You may feel like "something bad is going to happen," and a sense of heightened anxiety. 

The thing about chronic worry is it is invisible to others, which can make you feel invisible. Like no one understands how you are feeling. On top of that is a bewildering sense that you have no control and no way to fix these feelings overwhelming you.   

COMMON SIGNS THAT YOU WORRY TOO MUCH 

  • Reoccurring thoughts are keeping you up at night 
  • Clenching hands or teeth while you sleep 
  • Unexplained body aches - can’t get comfortable, or relax 
  • You’ve consciously tried to stop worrying - but it persists 
  • You think if you worry enough – bad things won’t happen 
  • It’s hard to get stuff done, or you avoid doing essential tasks 

FOUR TIPS TO ELIMINATE WORRYING 

Don't despair; there are basic, yet beneficial, practices you can try at home, starting today! 

Check out these four exercises that will help you eliminate worries; these tips are for everyone and anyone.  

  1. IF YOUTHINK IT, INK IT  

Grabbing a pen and notepad and jotting down those worries (even if they seem trivial or crazy) can stop those dark thoughts continuing to manifest away in the hidden recesses of your mind. If it helps, you can then scrunch the paper into a ball and throw it in the bin or even better, shred it.  

Another idea is to name the part of you that is most fearful and draw it; thus, you are welcoming the scared, worried part of yourself into the light. 

  1. PRACTICE MINDFULNESS OR MINDING THE BREATH

Mindfulness comes in many forms, the most basic one being to close your eyes and focus on your breath. Even just 5 minutes a day can make all the difference, so take that time for yourself.   

Why not try this straightforward mindfulness habit? 

  • When you notice your mind wandering to fears of the future, gently guide it back to the present, tell yourself, the only moment that matters is this very second right now," not yesterday, or tomorrow, just now. 

Having a little internal chat with yourself in times of stress can be a powerful reality check. 

  1. CREATE WORRY TREE 

The worry tree method involves writing down your anxious thoughts on to branches of your "tree." 

This simple yet effective visual aid allows you to take ownership of your thoughts and build improved thinking habits.  

Based on cognitive behavior therapy (CBT), drawing a worry tree will enable you to see what is laying heavy on your mind.  

  1. EMOTIONAL FREEDOM TECHNIQUE (EFT) 

Also known as Tappingthe Emotional Freedom Technique is a powerful and effective way to help break the cycle of worry. 

In traditional EFT, you tap on eight different meridian points on the body while repeating words and phrases.  

The science behind EFT states tapping on these points calms the body's flight and fight response, allowing you to relax. 

EFT is especially useful for chronic worrying, as it allows you to look inwards and observe the root cause 

CONCLUSION 

It can feel like you are the only person in the world when you get caught in a cycle of worry. But there is good news: your excessive worrying can be tamed. While it may feel like a life sentence, it's not 

Journaling, mindfulness, and EFT are just a few examples of switching off your monkey mind. You CAN learn to turn the volume down on your worries and begin to enjoy life at the moment.   

Do you need more help with conquering worry? Comment below or click here to join take my free EFT Training.

 

REFERENCES: 

 

Robinson, L. 

Robinson, L. (2020). How to Stop Worrying - HelpGuide.org. Retrieved 1 August 2020, from https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm 

 

Publishing, H. 

Publishing, H. (2020). When to worry about worrying - Harvard Health. Retrieved 1 August 2020, from https://www.health.harvard.edu/mind-and-mood/when-to-worry-about-worrying 

 

Facts & Statistics | Anxiety and Depression Association of America, ADAA 

Facts & Statistics | Anxiety and Depression Association of America, ADAA. (2020). Retrieved 1 August 2020, from https://adaa.org/about-adaa/press-room/facts-statistics 

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