Excessive worry
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Excessive worry
| Tue, 11-29-2005 - 1:12am |
Ok so I am a self proclaimed worry wort. It is excessive I worry constantly. I even worry about stupid things I did in the past. It doesn't seem to matter what is going on I will find something to worry about. As you can imagine this is really counter-produtive when trying to work on my anxiety. For all those worry worts out there what helps you. What do you do to ignore all the ridiculus worrys. I feel like this is destroying my quality of life.
Thanks,
Candie

Candie,
This is one of my issues too. It was recommended to me that I need to put my worries into a far region of my brain. Ok so how to get these worries, thoughts, and problems into a box in your brain?? I haven't figured that out yet. My teacher could have been more helpful, but she did mention journaling. If writing them down you may realize that the worries are manageable or out of your control. I guess fix what you can and leave the rest.
I will let you know how this works for me. I am just starting this exercise today! I need all the help I can get.
Good Luck,
Lisa
Hi Candie,
I also worry a lot. My therapist told me that why those intrusive thoughts come into my mind to
Candie,
I can totally relate to everything you said. I obsessively worry about everything....especially my health. When the worrying starts creeping in, that's when I try to make myself busy. If im home, I'll get up and start cleaning or play with my kids, even pick up the phone and call someone. I too would love to hear what other's do to help them!
Cassia
I could've written your post almost word for word. I am still trying to find a solution but try to look at the big picture and tend not to worry so much about the little things. It is a tough thing to do and like I said I am a work in progress. Good luck with working on this issue.
Hugs
Alison
HTH, Candie!
The Anxiety and Stress Disorders Institute of Maryland, LLP
All-or-nothing thinking
Arbitrary inferences in ambiguous situations
Personalization of events
“Should” statements
Distorted estimations of probability, risk and personal responsibility
“The world should be fair and just.”
“I must be liked by everyone.”
“To be worthwhile, I must be thoroughly competent & exceptional.”
“I should be free of pain, hassle or discomfort at all times.”
“I cannot bear it when things are not as I would like them to be.”
“I can avoid discomfort by worrying.”
Learn relaxation and diaphragmatic breathing skills.
Practice prayer, meditation or inspirational readings.
Take a yoga class or use a yoga videotape regularly.
Exercise or dance.
Get a massage.
Listen to your favorite music.
Cultivate humor in yourself and others; rent a funny movie.
Always have in progress a book that you enjoy reading.
Converse with a confidant.
Keep a journal.
Keep a record of irrational worries and rational rejoinders.
Minimize stimulants; minimize alcohol.
Use a rocking chair.
Learn and practice good sleep hygiene.
Contribute your time and energy to someone else.
Make healthy relationships your priority—if not now, when?
1. Stay in the here-and-now instead of “catastrophizing” and “what-ifing” about what could happen. (Try focusing on your senses and surroundings more than your thoughts.)
2. Stay in the here-and-now instead of dwelling on the past. (Ruminating about the past tends to evoke and perpetuate a depressed mood).
3. Temper an aversive here-and-now by “putting yourself into” something positive remembered in your past or envisioned in your future. (Do so not to get rid of worry, but to put it into better perspective.)
“What’s the evidence?”
“Am I trying to control things that I can’t possibly control?”
“Am I overestimating the risk the way I usually do?”
“Will this even matter to me next year, next month or next week?”
“On my death bed, will I regret not having worried more about this?”
“Just imagine how happy you’d be if you lost everything you have right now… and then got it all back.” (Bertrand Russell)
“That ain’t but a zit on the face of time.” (Unknown)
Further Reading:
Worries, Rumination and Obsessions
Baer, L. The Imp of the Mind: Exploring the Silent Epidemic of Obsessive Bad Thoughts. New York: Dutton, 2001.
Burns, D. The Feeling Good Handbook. New York: Plume, 1999.
Foa, E. & Wilson, R. Stop Obsessing: How to Overcome Your Obsessions and Compulsions. New York: Plume, 1991. (Especially Chapter 5, “Letting Go of Worries and Obsessions”)
Halloran, E. Worry: Controlling It and Using It Wisely. New York: Pantheon, 1997.
Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. New York: Delta, 1990.
Schwartz, J. Brain Lock: Free Yourself From Obsessive-Compulsive Behavior. New York: Regan, 1996.
Wegner, D. White Bears and Other Unwanted Thoughts: Suppression, Obsession and the Psychology of Mental Control. New York: Viking, 1989.
SS 7/2001
The Anxiety and Stress Disorders Institute of Maryland, LLP