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Sexta-feira, 22 de Maio de 2020

Worry Time: How to Schedule Your Anxieties

Sherrie Hurd, A.A.

learning-mind.com

Posted May 22nd, 2020.

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There’s a new way of dealing with anxiety. It’s a unique process called “worry time”, which schedules a time for your obsessive concerns.

For those who suffer from anxiety, worrying seems like a normal part of life. On a personal level, I worry way too much during the day, then keep myself up at night doing the same thing. I feel like I’m not in control of this worry.

Many of you may feel the same way, especially when an additional crisis is added to the mix. But here’s some good news: you can schedule worry time and this allows you to address your concerns, and then move on to other things the rest of the time.

What Is Worry Time?

Worry time is a cognitive-behavioral concept which actually helps you control your obsessive thoughts. It’s a paradox. You will purposely decide to worry at a specific time of the day. Why? Well, since you’re stressing all the time and wasting so much of your life with concerns, you can at least practice compartmentalizing that worry. You can do something else for the rest of the time.

For instance, take time to worry, then have productive thoughts the remainder of the day. So, since this is a schedule to worry, there have to be steps to follow in order to do it correctly, right? Let’s take a look.

How to Schedule Time to Worry

Halt your obsessive thoughts for a moment and listen up. Worrying is not so bad when it’s controlled. Although you assume you cannot control it, worry after consistent training can indeed be trained. Here are the steps you use for worry time:

1. Schedule the time

The first thing you must do is decide what times of the day you should worry. Yes, I know that sounds kind of silly, but cognitive-behavior therapy would disagree with you.

So, use a calendar, planner, or notepad and write down the time of day you wish to schedule a time for obsessive thoughts. A session of between 15 and 30 minutes is ideal for worry time. After that, you can go about your positive daily routines. And by the way, it’s advised that you do not schedule this right before bedtime. It’s more than likely to keep you from sleeping well.

2. Write things down

During your scheduled time to worry, make sure you write down your thoughts. You don’t have to find a solution in this 15-30-minute window, but if you do, then that is fine too. The objective is just to get your thoughts onto paper, so you can see exactly what’s troubling you, instead of just obsessing.

There is therapeutic power in taking thought and turning it into written information. You take it from you and put it somewhere else, and at the same time, you see all the truth in the thoughts as well.

3. Keep worries inside worry time

If you start to worry about things outside your designated worry time, then stop immediately. You must remind yourself that worry can only happen during its scheduled time. This will not be easy, and it will take some time to remember. Consistently catching your worries and putting them back into those neat little slots of your day will help you gain control.

Also, when worry time comes, please don’t dwell about all the times you worried outside of worry time. It’s counterproductive and just silly.

4. End of the week reflections

At the end of each week, go back and read the things you wrote during your scheduled worry time. Are there any patterns? What are the things you ponder about the most? Go ahead and ask yourself any questions you want in order to understand more about your concerns. And yes, you should also schedule the “end of the week reflection on your worries” just like you did with the worry time in each day.

Your reflections are healthy, but take care and don’t dwell on repetitive problems and feel defeated. Just keep moving forward with the same schedule as before.

5. Make it long term

After a week or so of this practice, you may want to just continue. In fact, I recommend this. If you practice this routine for the long term, you will strengthen your thoughts, make it easier to control your worries, and also learn more about structure and focus. So, just keep going and see where it leads you.

Worry isn’t all bad

It’s not horrible to be concerned about things in life. Right now, I am concerned about our world and the nation in which I live. Every day, I check the headlines to see if things have improved, but sadly, it seems to get worse day by day. With scheduling worry time, I can allow myself to deconstruct these headlines and keep them from taking over my entire day with stress and anxiety.

You’re not alone. I have anxiety and many others do as well. But the fact is, you don’t need to have anxiety to practice worry time. You can schedule even the smallest amount of time for concerns each day. Whether large or small, your worries can be set aside for examination. I coax you to try this technique.

Let me know how it works for you!

References:

Sherrie Hurd

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tags: anxiety, mental health, psychology, self-improvement, sherrie, sherrie h, sherrie hurd, worry

publicado por achama às 20:21

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Domingo, 19 de Abril de 2020

When Everything Is Falling Apart, Remember 6 Sobering Truths.

Becky Storey.

https://www.learning-mind.com/

April 18th, 2020

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Never have our lives been so unusual. We are truly living in unprecedented times and honestly, it feels a little like everything is falling apart. We’ve lost our jobs, our incomes, and our security. Our friends and family are being forced to stay away. Nothing feels all that great right now.

Still, inside the darkness, there is light. When everything is falling apart, there are still things that should bring you back to reality. It’s not misguided positivity, it’s sobering truths that we should hold close when our hardship starts to feel like too much to handle.

6 Things to Remember When Everything Is Falling Apart

1. Pain Is Temporary

I think it’s fair to say that we’ve all been through something difficult in our lives. I doubt there are many among us who have lived perfect, easy lives. We’ve all faced hardship before, and we all know that pain is temporary.

When everything is falling apart, it can be easy to give up and assume things will be this way forever. In these surreal times of a global pandemic, it seems like we’ve got no evidence to fall back on, but we do. Every hard phase has come to an end eventually.

Every time you thought life would never get better, it did. When you find yourself spiraling, as we all do at times, bring yourself back with this one sobering truth – pain doesn’t last forever.

2. Worrying Doesn’t Solve Anything

Worrying has been proven time and time again to be terrible for your health. It increases your risk of countless illnesses, including heart conditions, cancer, and stroke. It’s also bad for your immune system, and in times like these when we’re all trying to be as healthy as possible, worrying will never help.

Letting your mind run free with fear won’t fix the current crisis or any others. You can’t worry the world better. No amount of “planning” or “understanding”, as we anxious folk convince ourselves we’re doing, will make a dangerous virus go away any sooner or be any less deadly.

Instead of dwelling on the idea that everything is falling apart, focus on what you can do to keep it together. You could consider donating to charities, or volunteering. Remember that by staying home, you are helping. You don’t need to worry if you’re already you’re doing exactly what needs to be done to fix the world.

3. Without Hard Times, We Don’t Appreciate the Good Times

We might be experiencing an extreme example right now, but it’s working. Never have I been more grateful for the people I love, and the little moments of joy we get each day. I also know I’ll be more appreciative of the freedom and moments of social non-distancing we get when all of this is over.

If you live a totally undisturbed life, you might not feel much appreciation for the best times, because they aren’t much different from the worst. Now, when it seems that everything is falling apart, we’re truly grateful for what we still have, and what we can’t wait to get back.

As the saying goes, you only know what you’ve got when it’s gone.

4. Slow and Steady Wins the Race

No matter how much we wish it, we can’t speed this one along. At times, this process feels incredibly slow. We don’t have an end date in sight, and we all know how slowly time passes when we’re stuck at home.

If you feel that everything is falling apart, your first instinct is to fix it as soon as possible. We want the problem solved and we don’t care how we get there. But we don’t get that choice right now. This isn’t something we can rush through. In fact, the more we try to rush this by forcing normality before it’s time, the longer we’ll have to wait.

If we have no choice but to wait it out, then there’s no better time to practice patience. We get wrapped up in modern life so often that we rarely have to wait for anything. Take this opportunity to learn a skill most of us, myself included, don’t have. The world might be a little nicer if we all emerge from this with more patience.

5. Kindness Doesn’t Cost A Thing

In this time of darkness, when it seems that everything is falling apart, there is one thing always left – kindness. We are suffering now, globally. There’s no skirting around it, global pandemics really suck. We feel as though we’ve lost everything, but we haven’t. We haven’t lost each other.

Kindness keeps us moving, gives us strength and brings us closer. Being nice to others in this difficult time makes a huge difference. During your moments outside, exchange a smile with a fellow exerciser. Greet neighbors when you pass them (at a distance). You’d be surprised how much these minor interactions could change someone’s day. Be gentle and respectful of others, especially those who are still having to work.

The kinder you are on the outside, the kinder you’ll be to yourself too. Nothing is better for your self-esteem than making others happy.

6. Challenges Help Us Grow

Unprecedented times teach us things we would never have had the opportunity to learn before. We may have gone our whole lives never learning how to entertain ourselves. We could never have had this time to learn new hobbies, or really get to know ourselves.

They say you grow through what you go through, and that couldn’t be truer now. I like to think that when this whole thing is over, we’ll all emerge like butterflies. Harrier, less manicured butterflies, but butterflies nonetheless.

Right now, by doing absolutely nothing, you’re developing skills you could have lived your entire life without. Of course, we’re growing patience, and we’re also growing resilience. In the future, when life inevitably gets chaotic again (though hopefully not in the same way) you’ll be ready to face it head-on, knowing you’ve faced serious hardship already. The minor troubles that might have set off a spiral before won’t phase us anymore.

We’ve been learning to be gentle with ourselves and others. We’ve learned to be happy with the little victories and accepting of the losses. Awful things are happening all over the world, and as everything feels like it’s falling apart, we’re developing strength like never before.

After All, Everything Isn’t Falling Apart

Before you let your thoughts of hopelessness drag you down, remember that some important facts of life, the sobering truths, will never change. Everything isn’t falling apart, no matter how close it might feel. Gratitude is what will hold us together.

I know it sounds mad, but enjoy this time. Embrace the people around you, whether it’s family or friends at home, or neighbors you pass on a daily walk. Embrace the time for yourself, to get to know you. This will end and we will get back to normal, and maybe we’ll all be better people when we do, but until then remember things aren’t always as broken as they seem.

Becky Storey

About the Author: Becky Storey

Becky Storey is a professional writer who has been passionate about the way we think and the human mind since she developed chronic anxiety many years ago. Now she loves to write and educate people on mental health and wellbeing. When Becky is not writing, you’ll find her outside with her Labrador, sitting behind a jigsaw puzzle, or baking something with too much sugar.

Compiled by http://violetflame.biz.ly from:

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