Why do we worry
Worrying is an alarm system in the brain. Prepares us for the future. Cortisol burst.
Problem is not worrying… problem is repetitive worrying.
Cycle of worrying thoughts and feelings.
Neuroticism 50% predicted by genetics.
Personal experiences, Traumatic experiences, Negative beliefs, Locus of Control over events in our lives.
Stress is a negative feeling of anxiousness in our body. Worrying is a form of stress. Imagining bad shit happening to us in the future,
Rumination is about the past.
What does worry cause
Leads to restlessness, irritable, fatigued, bad focus, back neck problem, nightmares, poor sleep, stomach and bad health problems
What kind of worries do we have
Targeted worry… know what will happen and worry
Options worry… not know what will happen and worry about possibilities
Worry about what you’ve done
Worry about what you have to do
Worry about what is to come
Worry about if you can handle it
Worry when things are going well
Worry when things are going badly
Worried about others or the world affected
What can we do about worrying and stress
Still want to worry just in a way that works for us
Approaches
Practice relaxation, meditation and mindfulness
Stay in the present
Risk assessment
Worry exposure
Behavior prevention
Stoicism
CBT
What to do
Identify worry or stress triggers
What are your choices: Remove it / Change association with mental rehearsal
Keeping lists of what you have to remember
Use a Premortem
Imagine Worst Case Scenario happening and handling it
Change sequence of how you speak using BUT effectively
Have a worry book. Take time out to worry.
Mindfulness… stay in the present and what you see, hear and feel
Positive mental rehearsal
Accept what is and move on from it
Ask yourself ‘What can I do?’ focus on what you have control over
Give yourself perspective and realise in a while it won’t matter
Ask yourself ‘What are the chances of this happening?’
Realise it’s a feeing not a fact
Go offline and disconnect from online presence
Spend more time in nature and the natural world (and with pets)
Keep your hands and your mind busy
Focus on what you want to achieve