tips to manage worries
Post on 07-Aug-2015
220 Views
Preview:
TRANSCRIPT
What is Worry?Worry is a set
of responses to an unknown,
imprecise or ill defined threat ,
often anticipatory in nature and created by the imagination.
Worry leads to feeling anxious
If you are worried and want to get
rid of it, here are some tips for you. These are essential to follow for managing worries in the bes
t way.
Effective strategies to improve the quality of life is a systematic approach for Problem Solving
Here is one of many possible models of problem
solving:
1.Problem identification: What is my concern?
2. Goal definition What do I want to achieve or change?
3. Brainstorming What can I do?
4. Consequences What might happen?
5. Decision How should I do it?
6. Implementation Do it7. Evaluation Did it work?
Don’t waste time thinking up
situations that ‘might’
happen, but in reality are quite
unlikely to happen – that is just a misuse of
good brain time!
Don’t be fooled into thinking that your
worry will always be helpful. If you are a persistent worrier
you’ve probably come to use worrying simply
to kid yourself that you’re doing
‘something’ about a problem. This is not an alternative to tackling
the problem now in practical ways.
Uncertainty is a fact of life, so try
to accept that you will always
have to live with and tolerate
some uncertainty. Unexpected
things happen, and accepting
this in the longer term will make your life easier
and reduce your anxieties.
Negative moods fuel
worrying. Negative moods include
anxiety, sadness, anger, guilt,
shame, and even physical states
such as tiredness and pain. If you
find yourself worrying in a
negative mood, immediately try to do something to lift your mood.
When you do start to
worry – don’t try and fight or
control those thoughts. It is helpful to notice
them rather than try to suppress them, because actively trying to suppress thoughts simply
makes them bounce back even more! So acknowledge those worrisome thoughts but then move on to
doing something more useful.
Very often your worries may stop you sleeping. You may find yourself running
through every possible problem that could arise
and trying to think up solutions. All this will do is keep you awake longer, and you’ll end up feeling tired the next day. One solution to worries that keep you
awake at night is to keep a pen and paper next to the bed. When you wake up worrying, simply write a list of things you need to do tomorrow (including dealing with the worry). You’ll probably find that once the worry has been
transferred to that piece of paper, there is now no
longer any need to keep it in your head as well. It can
be dealt with tomorrow.
top related