Breaking the Worry Cycle
By: Cara Griffin-Locker
She sat with her breath
held as the bills lay on the kitchen table. She did not know how they were all going to
get paid or how they would have anything left for food or daily essentials. She
started to second guess her decision to leave the job that she had had for
eight and a half years. She questioned the wisdom in losing the paid vacation
and the health care benefits. Everything started to become overwhelming and the
worrying was taking over. It was starting to consume her; what seemed possible
now seemed so impossible and the thoughts of having to keep working was very
unsettling. The worrying started to take
its toll physically, she found herself not being able to sleep and her appetite
had decreased. She realized that she was losing control.
Most of us can probably relate to this scenario - worrying
about bills, wanting to be a stay-at-home parent, etc.. If we take a minute we
will realize that life is full of things to worry about: what to wear, the kids,
vehicles, being able to pay the mortgage, will there ever be enough money? The
list is endless; we can exhaust ourselves worrying about the day-to-day stuff.
Worrying not only affects a person mentally but physically as well. It can take
on many forms and ailments such as headaches, decreased sleep, loss of
appetite, stomach aches and so on.
If you are like most people, you probably do not know how to
stop the vicious cycle of worrying. Here are 5 helpful tips to help you take
back the control that worrying has stolen.
1.
Write down your worries. Writing down your
worries will determine whether they are productive or unproductive. If a worry is productive then it is something
that can be resolved now, for example needing to secure accommodation for a
vacation, whereas unproductive worrying is something that cannot be resolved
now, for example having to make payments on a bill you cannot afford to pay off.
Also, when you write down the worrisome thoughts, think
of realistic alternatives.
2.
Think about how you would handle your worst case
scenario. This often allows for processing and decision-making in a rational
state of mind.
3.
Take action on what you can change or have some
control over. Evaluate the worrisome thoughts that you feel you cannot take any
action on. Consider whether they are excessive or distorted and which ones have
very little basis in reality.
4.
Practice relaxation and stress-reduction
techniques. A simple thing you can do to help quiet your mind and calm your
emotions and body is to breathe in slowly to the count of six and breathe out
slowly to the count of six. Do this for 5 minutes; gradually increase to 20
minutes over time.
5.
Accept what you cannot change or have power over
in your life. Praying can help with accepting the things we cannot change.
Also, remember that God is bigger than any worry you may have. Giving things
over to Him is vital.
Stopping the vicious cycle of worrying is a process and one
that does not happen overnight. However,
if you start by changing your thought process and implementing these 5 helpful
tools, you just may be on your way to a more worry-free life.
