Julia woke up in the middle of night. She glanced over at the Clock as it blinked 3:00 AM. She rolled over, breathed deeply and tried to sleep. As she lay there, thoughts buzzed through her head: “How would they pay the bills?”; “How would they pay for the kid’s sports?”; “Would this go on forever?” She looked at the clock again. This time it said 3:46 AM. Exasperated, she got out of bed and went and sat down at her computer and try to ease the butterflies that played in her stomach.
Have you ever experienced a similar situation? Most of us have, and the feeling that Julia had is often described as worry, anxiety , or even stress. Before we get started on coming up with potential solutions let’s define these terms . Shall we?
Worry or worrying is the act of continuously revisiting an undefined problem without developing any solution to that problem. While people sometimes refer to this feeling as stress, stress is a force that acts on an individual and provides an obstacle or resistance to that individual’s desires or goals. We actually need stress to develop character, in the same way that we need to work our muscles to build them. Stress is the pressure that makes the diamond and the hammer that makes the sword. Whether stress is positive or not largely depends on our perception and reaction to it.
Worrying though is the root cause of the anxiety. Worry also result from feeling of not being in control. Now that we have unpacked this a little bit, let’s talk about five ways of ending the worry habit.
When we worry get into the moment and lose sight of the big picture. The future events that we may never happen If they do the consequences may not be that big in the big picture. For those of us in America, do not include in prison camps or having our villages destroyed however, even people in these circumstances have managed to persevere and even prosper. So when you start to worry ask yourself how bad is this really what is the worst thing that can happen?
The Roman writer Seneca step further saying “set aside now and then a number of days during which you will be content with the plainest of food and very little of it, and with rough, horse clothing ask yourself “is this what [I] used to dread?’” The Sermon on the Mount also provides perhaps the single best for dealing with worry. In the Sermon on the Mount, Jesus, beginning at Mathew Chapter 6, verse 25, provides another powerful prescription for overcoming worry. Read it here.
Get a plan
Worrying does no good. As John Wooden, the great college basketball coach, said “Worry is fretting about the future. Concern is figuring out future solutions.” If Coach Wooden woke up in the middle of the night because of worry, he would brew a pot of coffee and then begin mapping out solutions to the things he was worried about. The next time this happens to you, get up write down Every single thing that you’re worried about and then write down possible solutions. by taking this simple action You can again seize control define a path forward
Get a schedule
Give yourself a healthy schedule. Set a consistent bedtime and in the hour before this bedtime do not look at any screens or do activities that involve significant brain power or planning. Listen to relaxing music. Read a good book. Plan time the next morning to think about what you’re going to do the next day. When the alarm goes off, get up and do it.
During the daytime make sure that you are getting some exercise and get your heart pumping and blood flowing for at least 15 minutes. Even this amount of exercise can help clear out cortisol system reduce the physiological symptoms of worry. Yoga can be especially helpful.
When you begin to feel anxious, sit up straight breathe in deeply through your nose filling your lungs up completely, and then exhale fully through your nose. each time you exhale, count. Try to only think about your breathing and the number that you are counting. Any other thoughts come up acknowledge that you were having them and then get back to thinking about breathing and counting. When you reach the number 10 start over at one.
The next time that you find yourself worrying, try these steps. As with anything, you aren’t going to be perfect and they take practice. If all else fails, the next time you wake up in the middle of the night say, “Hell yes! I’ve just been given the opportunity to be productive and get work done while everyone else is sleeping!” Enjoy the quiet. Plan, work, and be productive.
Please leave any comments for suggestions that you have about how you deal with worry.