Tips for Taming Your Worry Monster

An onslaught of “breaking news”, rising prices, an expanding war, political turmoil, and uncertainty are all feeding our internal worry monster in these difficult times. That worry monster, who often hibernates during calm, stable times, thrives on a constant cycle of negative news stories, dire predictions, and uncertainty. Now, fully energized, he is ramping up worst-case-scenario thinking and feelings of anxiety and panic. If you are struggling to tame your worry monster, the following tips will help you to keep him in check.

1. Focus On the Things That You Can Actually Control

Stephen Covey, author of The 7 Habits of Highly Effective People, suggests that focusing on things that are outside of our control is ineffective, creating circular thinking that makes us feel helpless and increases anxiety. Although there is so much that is completely outside of our control, we are still in charge of many of our daily decisions…to limit our intake of news, to spend time in nature and with loved ones, and to choose activities that are calming and energizing rather than draining. When you catch yourself worrying about something that is completely out of your control, “change the channel” in your brain to focus on those things that are within your control.

2. Get Exercise, Fresh Air, and Sunshine

It is well-established by science that getting physical exercise and spending time in nature are both effective in reducing anxiety. Scientists have found that regular aerobic exercise has been shown to decrease overall levels of tension and stabilize mood. According to some studies, regular exercise may work as well as medication to reduce symptoms of anxiety and depression, and the effects can be long lasting. Did you know that working out in nature helps to reduce anxiety even more than going to an indoor gym? A hike in the woods or a walk through a meadow can be calming, provide perspective, and slow the activity in the part of the brain linked to negative thinking.

3. People Are Also Good Medicine

Connection to our network of friends and family is known to be one of the greatest determinants of emotional well-being. A number of studies suggest that the greatest contributor to happiness is a rich circle of social connections. Nothing takes our mind off our struggles more than a conversation with a supportive family member or a meal with a good friend. Texting, emailing, calling, and FaceTime are all acceptable forms of connection, but in-person contact has the greatest benefit. An added bonus is that strong social connections can actually boost your immune system!

4. Look for the Silver Lining

Even in the darkest of times, we can find the small spots of light and joy. Although they are always present, we often miss them because we are so focused on the struggle. Spend a few minutes each day searching for and being grateful for the small positive things, whether it’s the forsythia blooming outside your window or your spouse’s comforting demeanor. By training our brain to look for the good in life, we can replace negative thoughts and worry with positive anticipation, savoring, and gratitude. When we focus on positive thoughts and experience gratitude, our brain releases dopamine and serotonin, which enhances our mood and reduces anxiety.

5. If the Anxiety Is Interfering With Your Ability to Function, Reach Out to a Professional for Help

Anxiety and worry can be managed through a variety of cognitive and behavioral strategies. Talking to a therapist who can offer support and help you learn these strategies can make a huge difference in calming that worry monster. Please feel free to contact me for a free consultation at 732-380-0012 or at cathy@cathynoblick.com.