WORRYING

It seems every time we watch a news bulletin or read a newspaper, there’s yet another social issue, or some catastrophic event, which raises our anxiety level, and gives us something new to worry about. Worry, however, is not a modern day phenomenon. Never in the history of humans have we lived without worries, doubts or fears. We have always been subjected to challenges, whether it’s famine and war, or unemployment and high energy prices. Even cave men had the uncertainties of finding and collecting food without being attacked. That sounds a lot more terrifying than doing your tax, doesn’t it?

In the new millennia we have the environment to worry about, cataclysms of Mother Nature, threats to our health, our way of life, our finances. Worry is a natural component on the human spectrum of emotions. It can even be constructive if it is centred on a real problem. Actively thinking about that problem can lead to an effective solution.

While worry is normal, it becomes detrimental when it is disproportionate to the actual external issue. When worry becomes excessive and centred on something that is unlikely or non-existent, it can affect a person’s enjoyment of life, leaving them feeling anxious and exhausted. This excessive worry is known as Generalized Anxiety Disorder. Someone suffering from Generalized Anxiety Disorder experiences excessive and unrelenting worries and fears. This constant state of worry, focused on “what if …”, can make it difficult to function and result in perpetual tension and exhaustion. Thinking using the “what if” way constantly provides a myriad of exaggerated issues which fuels incessant worrying. A person experiencing Generalised Anxiety Disorder often worries about events that are unlikely to occur. They may worry about the same issues as everyone else, but the degree of worry is taken to a higher level.

Modern day life and our constant subjection to the media means that causes of concern are most likely here to stay. Worry is something that we need to learn to manage. It is important to be able to sort through worries and determine which are real and which ones are exaggerated. The good news is that Generalised Anxiety Disorder is very treatable. An effective remedy to gain some perspective over an irrational worry is to say it out loud. Quite often by doing this, your concern over an event or issue that is very unlikely to unfold is immediately exposed as unreasonable or even absurd.

Meditation and deep breathing can also be useful to make your nervous system less reactive. A mix of one of more sensory-based self-soothing techniques can calm the mind, and settle irrational thinking.
• Seeing – take time to really look at something beautiful.
• Hearing – listen to calming music or focus on the sounds of birds outside.
• Smelling – enjoy the smell of flowers, scented candles, the outdoors.
• Tasting – eat slowly, noticing the flavours in each bite.
• Touching – pat your dog, get a massage, cuddle your child.

If you feel pressured by constant worrying thoughts seeking treatment from a practitioner is advisable. Always worrying about what ‘might’ happen can have a paralysing effect on your life, your motivation, productivity and well-being. We need to develop a level of acceptance and comfort with uncertainty. We have to learn to appreciate the things in our life which are good, and pay less attention to those problems which might never be realised. Contact us at Alternatives Consulting Psychologists for assistance in managing anxiety.

Written by Julie McConnell
April 2011

MANAGING STRESS

Stress is a normal part of our lives. It affects everyone. While stress is usually regarded as a negative thing, it can also be beneficial, and serve to motivate us, make us work harder to achieve our goals, or help us to produce our best efforts. When we think that the demands we are facing are greater than our resources or capabilities, we trigger a “stress response”, which can impact on our productivity, decision-making, wellbeing, and relationships.

We often try to manage our stress by avoiding issues, by ‘lashing out’, or by being so busy that we are able to ignore the problem. Unfortunately these strategies don’t resolve the problems. Over time, if we are exposed to stress on a regular basis, we become used to feeling ‘uptight’, becoming anxious or angry over small matters, or using all our energy to control these unwanted feelings.

We can all benefit from reducing the stressors in our lives and by developing more effective coping strategies for managing stress. Being able to control our responses is central to handling our problems and managing stress. One of the most effective approaches to managing stress is using meditation. Below is a simple process to help you get started.

1. Begin your meditation by sitting comfortably; get settled before you start so that you won’t have to change your position during the meditation session. Then you can focus on your meditation rather than any discomfort.
2. Now start by simply observing your breathing. Watch how your breath enters your nostrils. Feel your breath change as it progresses through your body. Notice how your chest and abdomen expand and contract with your each breath.
3. Keep your attention on your breathing. This focus on your breathing draws your thoughts away from external things to what you are feeling and experiencing internally, right now.
4. You don’t need to control your breathing, just allow your body to breathe naturally, and keep your focus on those breaths. You’ll notice that within a few minutes your breathing settles into a nice even rhythm, and your body will slowly relax.
5. As your body relaxes, you’ll become more conscious of the thoughts in your mind. Try to push these thoughts away until later, and keep your focus on your breathing. Treat these thoughts like passing traffic - just notice them, then let them go. Keep bringing your attention back to your breathing. Soon the thoughts will slow down.
6. The focus on your breathing helps you become calm and find the peace within you. As your mind becomes calmer you’ll notice your thinking is clearer and you can make decisions based on calmness rather than an emotional reaction.
7. You’ll need to practise this meditation twice a day, for at least 15 minutes each session, before you’ll notice any benefits. The more regularly you meditate, the better the results. Try to work up to 2x 1 hour sessions a day.

I encourage you to try this meditation technique and experience for yourself the calm that follows.  If you would like further assistance in managing your stress, contact us through the 'Make a Booking' box. 

Some recommended reading

Carnegie, D. (1992). How To Stop Worrying And Start Living. Mandarin Books, London.

Chopra, D. (1995). Boundless Energy. Random House, Sydney.

Gawler, I. (1987). Peace of Mind. Hill of Content, Melbourne.

Kabat-Zinn, J. (1990). Full Catastrophe Living. How to cope with stress, pain, and illness using mindfulness meditation. Piatkus, London.

Wilson, P. (1996). The Little Book of Calm. Penguin Books, Australia.