LITTLE STEP... TO MANAGING WORRY

By Jules Allan

Hi I’m Jules, each month I share with you simple Therapeutic and Wellbeing Tools you may want to use to support you and your wellbeing

This month we are looking at Worrying, what is it? And simple wellbeing tools you may want to bring into your everyday life to support you!

Worrying is an all-too-common experience that can leave many of us feeling overwhelmed and trapped in a never-ending cycle of anxiety. I’m going to share with you various techniques and exercises that can help us all break free from the grips of excessive worry and reclaim our peace of mind In this article, we'll explore tips and practical ideas to help us all to conquer our worries and embrace a calmer, more fulfilling life.

My own journey with navigating worries

My own journey with worry as an old relentless companion shadowing my every step, proved to be a formidable force in my life Its grip would tighten, suffocating the joy, and clouding my vision with a persistent unease

As I reflect on the impact of excessive worrying, I am confronted with the profound toll it has taken on my wellbeing and limitations it has imposed on my life

Born from a desire for control and a fear of the unknown, weaving its way into the fabric of my thoughts, infiltrating my mind with its relentless whispers It whispers tales of impending doom, magnifying every uncertainty and amplifying each perceived threat. It transformed mundane moments into battlegrounds, where even the smallest decisions bear the weight of catastrophic consequences

The impact of worrying reached far beyond the confines of my mind It seeped into my relationships, leaving a trail of doubt and strained connections in its wake It distorted my perceptions, casting a shadow of skepticism over the intentions and actions of those around me The fear of being hurt or disappointed became a self-fulfilling prophecy, as worry erected barriers that hinder genuine intimacy and vulnerability

When I embarked on the journey of untangling myself from the clutches of worry, I learnt to surrender to the uncertainties of life, embracing the inherent ebb and flow of the human experience It has been a journey of self-discovery, of unlearning old patterns, and rewiring my mind to focus on what truly matters the here and now, the connections that nourish my soul, and the pursuit of personal growth and fulfilment

What is worry?

Worrying is a natural response to stress, but when it becomes excessive and uncontrollable, it can lead to unnecessary suffering The worry spiral often involves catastrophic thinking, anticipating the worst-case scenarios, and a persistent sense of unease By understanding the mechanics of worry, we can gain insight into how to disrupt this pattern and cultivate a more balanced mindset

Worry can stem from a multitude of sources, each unique to our individual experiences and circumstances It may arise from a fear of the unknown, past traumatic events, concerns for the well-being of loved ones, or societal pressures. Worry often emerges as a natural response to protect ourselves from perceived threats and navigate the complexities of life

Why do we worry?

The Need for Control: Worry often stems from our innate desire to control outcomes and protect ourselves from potential harm We worry to preemptively prepare for the worst-case scenarios, even though they may never come to pass. Recognizing this need for control can help us understand the root of our worries

The impact of worrying is not to be underestimated, but it is also not insurmountable. With patience, selfcompassion, and a commitment to change, I am slowly unburdening myself from the weight of worry I am learning to dance with the uncertainties, finding strength in vulnerability, and embracing the freedom that comes from releasing the need for control.

As I navigate the complexities of life, I strive to cultivate resilience, to nurture a mindset that embraces the present moment, and to embrace the beauty of uncertainty.

In doing so, I am reclaiming my power, finding my voice, and stepping into a life guided by courage, authenticity, and the unwavering belief that there is so much more to embrace beyond the confines of worry

Fear of the Unknown: Uncertainty can be a breeding ground for worry. Our minds naturally seek certainty and predictability, and when faced with ambiguity, we tend to fill the gaps with negative assumptions Acknowledging that uncertainty is a natural part of life can help temper our worries.

Catastrophic Thinking: Worrying often involves catastrophic thinking, where we imagine the worst possible outcomes of a situation This exaggerated thinking pattern amplifies our fears and fuels anxiety Becoming aware of this tendency allows us to challenge and reframe these catastrophic thoughts

Challenge Your Thoughts:

Start by identifying the specific worries that plague you the most. Ask yourself: Are these worries based on facts or assumptions? Challenge irrational or catastrophic thinking by seeking evidence to support or refute your concerns Remember, worries are often fuelled by cognitive distortions, and by challenging them, you can regain control over your thoughts

Mindfulness: a powerful tool to help anchor yourself in the present moment, reducing the grip of worries about the past or future Set aside dedicated time each day for mindfulness exercises, such as deep breathing, body scans, or guided meditation. These practices cultivate a non-judgmental awareness of your thoughts and emotions, allowing you to observe your worries without getting caught up in them

Creating a Worry Time:

Designating a specific time each day to focus on your worries can help contain them and prevent them from intruding on the rest of your day During this "worry time" set aside 15-20 minutes to write down your concerns, examine them objectively, and brainstorm potential solutions By compartmentalizing your worries, you can regain control over when and how they impact your life

Problem solving :

Many worries stem from unresolved problems Engage in problem-solving techniques to address the root causes of your concerns Break down the problem into manageable steps, brainstorm potential solutions, and take action towards finding resolutions Proactively addressing the underlying issues can significantly reduce the fuel for your worries

Challenging Uncertainty:

Worries often arise from a desire for certainty in an uncertain world Challenge the belief that absolute certainty is attainable and embrace a more flexible mindset. Learning to tolerate uncertainty by focusing on the present moment, accepting that uncertainty is a natural part of life, and shifting your attention to what we can control

Self-Care:

Nurturing our physical and emotional well-being is essential in managing worries Engage in activities that bring joy and relaxation, such as exercise, hobbies, spending time with loved ones, or practicing self-compassion. Prioritize self-care to recharge and build resilience, enabling you to face worries from a place of strength

Worrying may feel all-consuming at times, but with the right tools and techniques, we can break free from its grip By challenging negative thoughts, practicing mindfulness, engaging in problem-solving, and embracing self-care, we can navigate the uncertainties of life with greater ease and resilience Remember, conquering worries is a journey, and with consistent practice, we can cultivate a mindset of calm, allowing space for joy, growth, and a life filled with peace of mind