Man : Aching Head (Worrying)




Worrying

§  Almost everybody worries.

·         Healthy response to life,

·         Prevention from being reckless,

·         Stimulating us to do our best to take control of a situation.

 

§  Some people worry more than others, and it becomes a problem in itself.

What is worrying?

o   Spending a lot of time thinking about bad consequences and being preoccupied with negative possibilities.

o   The more you do it, the bigger your worries become. May even find worrying about all the time worrying.

 

1. Fears for the future
o   Concerned about things that very probably won't happen, about things that might.
·         Afraid of being involved in an accident,
·         Developing a fatal illness, despite the fact that both are statistically unlikely.
·         Troubled by events or circumstances that you do have some control over.
o   Over- whelmed by doubts about meeting a deadline, or passing an exam, because you haven't done enough work.
2. Present concerns
o   Feeling anxious about a situation you are powerless to change or change about it.
·         Distressed, caught in traffic or your train has been delayed, although this is out of your hands.
·         Worried about a persistent cough, despite knowing that a visit to your doctor might put your mind at ease.
3. Feelings about the past
o   Once something has already happened, there's often nothing you can do to alter it.
o   But you may continue to ponder about whether you have failed your exam or made a dreadful mistake at work.

§  Why do we worry?

·         Worrying has a lot to do with lack of confidence.

·         Worries are basically fears. Everyone gets scared, but we all handle fear in different ways.

·         It's easier to dwell on a fear than to do something about it.

·         To accept that there is nothing to be done.

·         Lack of confidence could be to blame. We may not believe that we are capable of taking action or handling a bad situation.

 

§  What effects can it have?

a. Body Reaction

   Your body reacts chemically to the fear of worrying. When you are scared, your body releases adrenalin.
*      This result in a ‘flight or fight' reflex that evolved to help us to overcome or run away from anything that threatened us physically.
*      Adrenalin affects the digestive system, and can make you feel ill.
    The more you worry, the worse it gets, and a sudden rush of adrenalin can lead to butterflies in the stomach, a headache, or feeling very sick.

b.  Sleeping problems

o   Difficult to get to sleep, because feel worse at night. There are a number of reasons why.
*      At night, there's nothing to distract you from the worries that may have been lurking in the background during the day.
*      It's also much easier for thoughts to get out of perspective at night, especially if you are on your own.
o   When you're already tired, you are likely to worry much more. (For more information.
As a child, went to bed, I would worry about members of family members dying. As you grew up, the list of worries before going to bed. 
i. Losing your self-confidence

o   The more problems you think you have, the less able to cope with them, and increase your sense of helplessness.

*      It reduces your confidence, making you more vulnerable to your fears.

o   If you lack self-confidence,

*      It may affect how other people relate to you

*      How you feel in response. In this way

*      People experience panic attacks as a result of the build up of these feelings.

ii.  Unhelpful strategies

o   Under this kind of pressure, very difficult for you to concentrate and carry on with everyday life, so that your problems tend to build up.

o   Emotionally draining to feel anxious all the time. It may feel as though your whole life is being taken over by it.

o   In an attempt to get some control of this, people sometimes develop what is known as obsessional behaviour.

*      For example, this could mean checking they've locked the door, not once but many times, before they are able to leave.

*      Other people develop eating disorders, in trying to keep control of their anxiety.

   Is worrying helpful?

§  Worry is the worst that could possibly happen to a person, the outcome is rarely as bad as imagined.
a.  A spur to action
o   Our fears make us act, can be very positive. Troubling at you, and even though you keep trying to ignore it, it keeps bringing itself to your attention.
*      A scar on your skin that is troubling you. Putting you under pressure until,
*      Finally, it forces you to visit the doctor and get treatment. 
o   Worrying about the worst that can happen can also help you to prepare for it, and to deal constructively with whatever eventually takes place.
b. Improving performance
o   The adrenalin that is released can also give you the extra edge you need to succeed, when competing with others. But if you become too tense, it could mean you feel too ill to do your best.

 

How to stop?

1.   Confronting your fears
o   Often a fear of the unknown and trying to define that fear can help you to overcome it. By facing it, you may find you know what to do about the situation.
o   You can begin to think about
*      how you might cope with it,
*       what you can do,
*      And who might help you, if necessary.
2.  Talking it over
o   Discussing things with others can help on the possible course of action or solution, on your own you wouldn't have been able to formulate on.
o   For someone with a religious faith, talking to a minister could help you sort out an answer.
o   The need to talk things over with someone who is not directly involved in your life.
*      Talking to a psychotherapist or counsellor could help you arrive at a better understanding of your worries and their effects, and will support you in doing something about them.
3.  Writing a list
o   Try writing a list of what's troubling you.
*      Use statements, rather than questions.
*      Instead of, 'What will happen if I don't get there on time?' say, 'I am worried that I won't get there on time'.
*      This focuses on precisely what the fear is.
o   It might be a good idea to keep your list for a few weeks, and then refer back to it.
o   You may find that you can cross some things off, because the events you were dreading so much didn't happen, or because they have shrunk to insignificance.
o   You may feel that a whole new batch has arrived to replace it, but if you keep writing and going back to the list, you may be reassured that worries do just dissolve. Some people find it helps to tear up, burn or destroy their list.
o   Try writing down the reasons why something bad might not happen. This may help you to see more realistically which situations are worthy of worry and which are not.

4.  Taking action

o   There is often something you can do about a situation you feel anxious about.

o   Each preoccupying thought, one by one, and then decides whether there is something that could be done about it. Make a list of possible solutions, with whatever is the most pressing worry at the top.

o   Start to work your way through the list of actions, taking each task, one at a time.
o   Cross each one off the list as you complete it, to reflect the fact that you have taken positive action and dealt with it. If you're not sure about the best action to take, list each option, together with its advantages and disadvantages. As well as helping you to make a decision, this could make you feel more confident about what you decide.

5.  Asserting yourself

    o   Be confident enough and force yourself to take actions about a particular source of anxiety.
     o   Attend assertiveness classes
6. Being in control
o   Confine your problems to a certain time and place.
o   Important to be strict, and not to let problems intrude on your thoughts at other times.
o   Visualise a box to place them in, which you may open at a later date or time.
o   Set aside something like 30 minutes a day for worrying, taking the phrase 'I'll worry about it later' literally. It's a good idea to stick to the same time and place each day.
7.  Relaxation and visualisation
o   Relaxation exercises often focus on replacing negative thoughts with positive ones.
o   Imagining yourself in a pleasant setting, such as a beach, a nice room or a garden. You could visualise your worries as physical objects that can be discarded, such as stones or rocks you could heave into the distance.
o   It's best to take the attitude that you're just giving it a go, and that these negative thoughts are normal. Learning to relax takes practice
o   In a  situation that alarms you,
*      A doctor's appointment or a job interview, focus on something other than what's at hand.
*      Pick up a good book, or listen to a personal stereo. If you feel anxious thoughts taking hold, distract yourself by looking at other people and imagining their lives, or by examining your surroundings in minute detail.
8.  Physical activity
o   Exercise is excellent because it can change the focus from your mind to your body.
o   It relieves tension and uses up adrenalin. A good, steady walk can be just as effective, and is good for the heart as well as the head.
o   Regular exercise, preferably for half-an-hour, three times a week, is known to improve mood and increase people's sense of wellbeing. Beads and stress toys are easily portable tension-releasers, which also make a good distraction.
9.  Improving your diet
o   Cut down on caffeine,
*      found not only in tea and coffee
*      Colas and other canned drinks.
o   They contain stimulants that can heighten the physical effects of tension, such as headaches and stomach problems.
o   Eating well and regularly may also have a very beneficial effect, because unstable blood sugar levels can lead to jittery feelings that contribute to your state of mind.
o   Avoid alcohol or smoking, which both affect mood.
10. Complementary therapies
o   Treating with alternative medicine, such as
*      herbal remedies,
*      Bach flower remedies,
*      homeopathy and
*      traditional Chinese medicines
o   The treatment allows people control over their own treatment.
*      Seen as more natural and perhaps safer than orthodox medicine.
*      It's always wise to consult a qualified practitioner, who can look at you as a whole person, not just at your symptoms, and who can supervise your treatment.
o   Physical therapies that are also available from alternative practitioners, including
*      Acupuncture,
*      Reflexology
*      Aromatherapy.
*      Yoga
*      Massage,
*      Meditation and relaxation classes can help you to unwind, and teach you how to relax your muscles and breathe more deeply.

11. Medication

o   In extreme worrying turns into a state of continuous anxiety, GP may prescribe antidepressants or minor tranquillisers.

o   They can do nothing to change the root cause of your problem, but they can tide you over the worst of a crisis until a different form of help, such as counselling or psychotherapy, can be put in place

 

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