I was reading an article that indicated
that worry is related to increased chances of dementia. (Note, not
Alzheimer's), so I thought I would look at worry and anxiety for a couple of
days.
The article starts with a quote from
Corrie ten Boom, a survivor of a Nazi concentration camp. “Worry does not empty
tomorrow of its sorrow. It empties today of its strength.”
#1 Set aside a time to worry!!
When I read this, I thought “isn’t this article trying to tell us not to worry”. But indirectly, the author’s suggestion is to have a specific time to worry every day. Set aside 30 minutes to worry, and then throughout the rest of the day, don’t allow yourself to worry. Tell yourself if a worry comes up that you will look at that worry in the designated worry time. In effect, you take 23.5 hours out of the day as a worry-free time.
When I read this, I thought “isn’t this article trying to tell us not to worry”. But indirectly, the author’s suggestion is to have a specific time to worry every day. Set aside 30 minutes to worry, and then throughout the rest of the day, don’t allow yourself to worry. Tell yourself if a worry comes up that you will look at that worry in the designated worry time. In effect, you take 23.5 hours out of the day as a worry-free time.
The article has this four-step method:
“Penn State researchers found in a 2011 study that a four-step stimulus control program could help seriously stressed people take control of their anxieties.
Step one: Identify the object of worry.
Step two: Come up with a time and place to think about said worry.
Step three: If you catch yourself worrying at a time other than your designated worry time, you must make a point to think of something else.
Step four: Use your “worry time” productively by thinking of solutions to the worries.
“Penn State researchers found in a 2011 study that a four-step stimulus control program could help seriously stressed people take control of their anxieties.
Step one: Identify the object of worry.
Step two: Come up with a time and place to think about said worry.
Step three: If you catch yourself worrying at a time other than your designated worry time, you must make a point to think of something else.
Step four: Use your “worry time” productively by thinking of solutions to the worries.
I have a friend who is trying to
conserve her money for retirement, but she worries about a lot of things ‘what
if we have a hail storm and our roof gets wiped out?’; ‘what if our air
conditioner goes out - it is old and will need to be replaced’. Yes, both of
those items (and more) are costly, but what about solutions? Put some cheap
shingles on the roof now, that will absorb the hail if it comes. Get a good air
conditioning specialist to help you plan for replacing the air conditioner. Set
aside an amount each month for the major repairs that may (or may not) occur in
the future.
#2 Get off the computer
The article described this situation: “A recent study from Anxiety UK showed that nearly half of people feel “worried or uncomfortable” being away from email or Facebook.”
The article described this situation: “A recent study from Anxiety UK showed that nearly half of people feel “worried or uncomfortable” being away from email or Facebook.”
I don’t have a television (not everybody
can do that) and I don’t have many worries. And, (even though this is posted on
Facebook), I don’t peruse Facebook as much as I did even a few months ago. My
unplanned ‘vacation’ [to the mental health facility] was an unplanned four-day
break from all electronics!!!
#3 Be mindful
The article had this thought: “The most effective strategies to stop worrying and rumination may be ones based in mindfulness, which involves nonjudgmental awareness of present thoughts and emotions, as well as cognitive-behavioral therapy strategies, according to the University of Surrey review of 19 studies”.
The article had this thought: “The most effective strategies to stop worrying and rumination may be ones based in mindfulness, which involves nonjudgmental awareness of present thoughts and emotions, as well as cognitive-behavioral therapy strategies, according to the University of Surrey review of 19 studies”.
I am still half trying mindfulness. If I
am walking outside, notice the grass, trees, even house colors. What might the
grass feel as I step on it?
So are you a worrier? Do you wake up at
night thinking of some calamity waiting to happen? I’ll look at some additional
comments tomorrow!!
See you then!!
Hugs!!
Karen
worrying
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