Mending Wings To Soar

What is Worry?

Do you frequently catch yourself thinking, “What if this happens?” and imagining worst-case scenarios most, if not all, of the time? If so, you may be experiencing worry. Worry is a natural emotion that everyone experiences at some point in their lives. It is characterized by a sense of unease, anxiety, or concern about something that may or may not occur in the future. Worry can be triggered by a variety of factors, including stress, uncertainty, fear of the unknown, and even growing up with anxious parents. While it is a natural response to specific situations, excessive worrying can lead to negative consequences, such as sleep disturbances, decreased productivity, anxiety, and health-related concerns.

Effects of Worry on Our Health: Symptoms to Look Out For

Worry affects us in many ways, including our physical health. Below are some common symptoms associated with worry:

Physical symptoms such as excessive sweating, rapid heartbeat, muscle tension, difficulty concentrating, and sleeping can all be caused by worry. In addition to mental health issues, worry can also cause physical problems like headaches and stomach issues. Stress hormones released during worrying can cause headaches, stomach problems, and other physical symptoms. Over time, chronic worrying can even weaken our immune system, making us more prone to illness and disease.

When we worry, our body enters fight-or-flight mode, resulting in an adrenaline and hormone surge. These physical symptoms can manifest in the body, making it difficult to function normally. Worry can also lead to anxiety disorders, which can impact our quality of life.

Constant worry leads to irritability, difficulty sleeping, restlessness, and feeling on edge. These are all common symptoms of anxiety disorders and can significantly impact our well-being.

Recognizing and Overcoming Worry: Self-Help and Professional Support

It’s important to recognize the symptoms of worry and take steps to address them. Seeking professional help is always a great option to improve our mental and physical well-being. Remember, seeking support is not a sign of weakness but a proactive step toward improving your overall health. If you’re experiencing any of these symptoms, talk to a healthcare professional or mental health provider who can help you identify the root causes of your worry and develop a plan to manage it. Here are six self-help resources you can utilize to manage your worrisome thoughts and feelings:

Six Steps to Manage Worry

Managing Worry can be difficult, but there are steps you can take to help alleviate it. Here are six self-help tools you can use to manage worry.

1. Create a designated worry period. Choose a time and place that works best for you, such as your living room or kitchen table in the early evening. This time should be free from any interruptions, and keep it short, say 20 minutes, from 2:00 to 2:20 p.m. During this period, allow yourself to think about whatever is causing you anxiety and jot it down. Let yourself relax and enjoy a worry-free zone for the rest of the day. This will allow you to focus on other things and avoid being consumed by your worries.

2. Identify worry source of your Worry. Take the time to look over what is causing your worry. Is it a specific situation or a general feeling? Understanding the source can help you address it effectively. Worries require attention like a beeping alarm; they will continue to nag at you until you stop and address them.

3. Challenge your Worry: Once you have identified the source of your worry, challenge it by asking yourself if your worry is realistic or based on fear or assumption. Worrying is a natural human response to stress and uncertainty, but not all worries are created equal. Valid worries are those based on realistic concerns and have a reasonable chance of happening. Invalid fears, however, are not based on actual evidence or have a very low likelihood of occurring. Valid worries can help motivate us to take action or prepare for potential problems, while invalid fears can be counterproductive and cause unnecessary stress. It is essential to distinguish between the two and focus on addressing valid worries while letting go of invalid ones. The Worry Tree and brain dumping are excellent tools for managing valid and invalid concerns.

4. Focus on what you can control: Instead of worrying about things you cannot control, focus on what you can control. This can help you feel more empowered and less helpless.

5. Take action: Take action to address your Worry. If you’re concerned about something that you have the power to change, the best thing to do is create an action plan and take steps toward resolving the issue. This could involve creating a budget to gain better control over your finances or making that difficult phone call you’ve been avoiding. Whether seeking support from friends and family or overcoming a specific fear, taking action can help you feel more in control and less worried.

6. Practice relaxation techniques: Relaxation techniques like deep breathing, meditation, or yoga can help clear your mind and reduce stress.

In conclusion, worrying can be a natural response to stressful situations, but excessive worrying can negatively impact our mental and physical health. Recognizing and managing our worries can reduce their hold on our lives and improve our overall well-being. Strategies such as mindfulness, behavioral therapy, and physical activity can help us break free from the cycle of Worry and live a more fulfilling life.

Is Your Worry Making Your Anxiety Worse? If you’re curious about managing your anxiety, be sure to read our blog post, “Should I work on my anxiety?” Also, stay up-to-date on strategies for managing Worry by following us on social media.

Take care of yourself; you deserve it.

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