An Expert View of Surviving Anxiety and Worry During International Insecurity
Do You Know What Worry is About?
Can you define worry? Our brains have the incredible capacity to think about the future. We can think into the future to anticipate problems, envision barriers to success and plan for solutions to move forward.
Thinking ahead into the future is a valuable asset when we are seeking to achieve our goals. A recent goal for many if not most is how to stay safe during the pandemic.
Most people are engaging in careful hand washing, physical distancing, and being respectful of others safety as well as their own. We do this in order to keep ourselves safe and to avoid spreading the COVID-19.
But on the other hand, thinking ahead and worrying often leads people to feel fearful and anxious. When we engage in worrying we often catastrophize about the worst case happening. People have apprehensiveness when they believe they may not be able to cope.
WORRY IS THE ILLUSION OF MAKING PROGRESS
Worry is different from concern. Being concerned is problem-solving orientation process and involves generating viable solutions. Worrying involves uneasiness, rumination over-thinking again and again without generating a viable solution(s).
The Feeling of Worry
A chain of self-talk and mental images occurs when we engage in worry. These thoughts often increase and can travel in directions not previously considered. Psychologists refer to this as catastrophic thinking. More commonly referred to as “stinkin thinken.”
This kind of thinking chain can take on a life of its own. You may have recently been thinking of worst-case scenarios. Here is an example of what I am referring to:
I just coughed -> What if I have it? ->What if I gave it to my wife and kids? -> Maybe they will die and it will be my fault. -> What if I lose the people I love?
When we worry excessively we feel it in our bodies as well as in our minds. The body tells the story:
· Racing thoughts at night
· Tension headache
· Neck and shoulder tension
· Clinched jaw
· Lack of mental clarity
· Losing focus at work
· Daytime fatigue
Isn’t Worry Normal?
We all worry to some of the time. After all, thinking ahead can help us plan for the future and even cope more effectively. There is not a right volume of worry. Psychologists believe that worry becomes a problem when you stop living your life in a way that brings you joy and satisfaction. When you begin to feel the symptoms above in a way that cause you to feel overwhelmed and exhausted.
If worry begins to take over your life it is a problem that needs to be addressed. In these difficult times and others, it is natural that many of us notice that we are over-thinking and catastrophizing about the worst case. But most of us quickly reassure ourselves that the worst case rarely happens.
Normal or non-problematic worry helps you get what you want. It assists you in problem-solving to enhance your life and happiness. Conversely, disproportionate worry leaves you feeling tired, dispirited downhearted, and even can lead to depression. Simply put, it interferes with the quality of the life that you want to lead.
How Can I Overcome Worry?
MINDFULLNESS WORKS
There are many things that you can do to minimize and overcome worry. In this article I will present just a few ideas which I will expound on in future articles.
1. Life in Balance. This means that you keep an equilibrium of joy, accomplishments and relationships. People need to be connected to thrive. Many of us are all more acutely aware of this during COVID-19. WE are finding innovative and different ways to stay connected. Earlier today on my morning walk, I saw a group of people in a yoga class on their mats at least six feet apart in an outdoor area whereas previously they had been in our community cent which is now closed.
2. Ask yourself if the problem is real or imagined? Remember to focus on a problem that you are able to solve now. Redirect your thinking to the hear a now. Ground yourself in the present.
3. Can you suspend or adjourn the worry? You may find that the relationship you have with the issue of worry will change if you put it off to another time. I am not talking about procrastinating on something that is better dealt with now. But maybe setting aside some time later in the day or tomorrow to focus on the problem would lead to less stress and possible resolution.
4. Are you familiar with mindfulness? I know this is something that is mentioned frequently today. But, in reality being mindful of the present can provide substantial relief from worry. The past I gone and we cannot change it now. The future is only a promise. What you and I have is now. The present and it can be helpful to focus on that and let go of the worry for now.
There are many ways to overcome worry so that your life can be more in balance. Look for more ways to overcome worry in future articles coming weekly. If you or someone you know engages in excessive worry, talk to someone who can help.