has been remarked upon, and it does seem to be one of life’s unwritten rules that all too often, worrying about something,
which is a problem, becomes more worrying than the problem itself.
not to suggest for one moment that we should bury our heads in the sand, Even thought it is always a great temptation to do
so. Pretending that there is no real problem when there is will not resolve the problem. Facing them can help us to confront
our fears and decide if they are real or not, and what we are going to do to sort them out.
but possibly disturbing, tried and tested method is to picture the worst-case scenario – the absolute worst
possible consequences caused by the 'problem' - and then imagining just what we would do and how we would cope
is that whatever happens, it could never possibly be as bad as we imagine. This realisation can do much to increase our
self-confidence in being able to cope, Which is itself important as it can serve to decrease our anxieties.
Sharing our thoughts and feelings
with someone we trust (ideally close friends and family) is a good way of ‘venting’ which allows us
the opportunity to ‘off-load’ a lot of worries, fears and negative feelings. This provides us with fresh
perspectives and help those close to us to understand more clearly what we are going through which, in turn, should
diminish our physical stress levels.
For many of us, writing can provide
us with a means of great relief. The simple act of carefully noting down any and all troubling or worrying
situations, individually one-by-one. Then slowly taking each one of these problems and breaking them down into even smaller
parts. Listing them in order of importance and then devising a realistic solution for each one, including a timetable for
it to be completed. An excellent incentive is to reward ourself for each goal we achieve.
Expressive writing or other forms of creative expression are known to help to minimize
intrusive thoughts about negative events. Starting a journal to record thoughts and feelings is a tried and tested method
of tackling worries. Worrying can also have a lot to do with a lack of self-confidence. This being so, it
could be a good idea to consider attending a self-assertiveness class to improve interpersonal skills. This would also provide us
with the opportunity to meet new people who could soon become new friends.
As Human Beings we worry much more
when we are stressed, and given the nature of the world in which we live, that stress is never likely to decrease. Accordingly,
we do have need for a place of sanity - a place of sanctuary, a place to
unwind, relax and reflect
Because of the non-stop chaos of every stress filled day, many of us appear to have actually
forgotten how to relax. Learning to relax is a good way to reduce worrying, improve sleep and relieve physical stress-related symptoms. Regular exercise is also recommended as a good way to reduce anxiety; and can be particularly useful if we are experiencing sleeping difficulties.
But exercise doesn’t have to be tiring. Millions swear by the relaxing benefits of Yoga and Meditation.
Regular balanced meals and
a high-fibre diet sustain levels of physical energy. Anyone experiencing feeling anxious and/or stressed really needs to avoid
drinking too much caffeine and alcohol as it can make things much worse.
Many people are turning away from pharmaceutical
treatments and are discovering that complementary therapies work for them. Which is not to say that they could work for everyone,
but they certainly work for a growing number. The most popular of these therapies include acupuncture, reflexology and aromatherapy.
Excessive worrying has been linked to the
development of high blood pressure and heart disease, as well as insomnia and depression. Some treatment may help.
Tranquilisers are often used to
'treat' the symptoms of severe anxiety. These drugs are addictive and should only be used for a short period. Antidepressants
are also used, they are not addictive and so can have long term use.
§ Talking therapies aim to tackle negative thoughts and behaviours, and deal with underlying
causes of anxiety through a series of sessions with a trained therapist. The kind of talking therapy may depend on the severity
of the anxiety. Examples include:
§ Cognitive behaviour therapy – this treatment helps examine the ways people think
about the world around them. It explores connections between their anxiety and how they think, feel and behave. The theory
is that by learning new ways of thinking and behaving people are better able to face their fears.
§ Psychodynamic psychotherapy – this treatment focuses on the underlying emotional
causes of psychological problems such as childhood events, unresolved conflicts and family relations. Psychotherapy may take
a long time to yield results and can be an expensive treatment.
§ Counselling – this is similar to psychotherapy but more informal. However.
In a sense of fairness it must be stated that as good as it is, counselling will not suit everyone.