THE DEFINITION OF WORRY
If you have been diagnosed with an anxiety disorder, you probably know what it is like to live with constant worry. Worry is that feeling of unease that occurs when your thoughts are focused on current difficulties or potential problems that have not yet happened. For example, these feelings can range from worrying about what your children are doing and if they are OK, or what have for dinner tonight, or about a life-changing decision you need to make.
Many people who struggle with anxiety-related conditions are negatively affected by their worrisome thoughts. Frequent worrying can be exhausting and puts you on a treadmill of negative feelings of fear and anxiety. Worry steals your life- it makes you focus on the negative things, instead of moving you forward into a bright future. Worry can make it difficult to relax and rest, even contributing to many physical ailments.
Worry is common among those diagnosed with panic disorder. There are certain worries that are frequently experienced by those with this condition. For example, the health organization, VeryWell Mind states that people with panic disorder often worry about when they will experience their next panic attack. Those who worry so much about their physical symptoms are often prone to engaging in avoidance behaviors, finding it difficult to engage in their regular activities or socialise.
If you find yourself becoming a victim of your worries, all is not lost. Make up your mind that you will not get stuck on the worry treadmill, but rather learn some new coping skills to bring peace, calm, and happiness.
As a Psychotherapist, I have been trained in a few interventions, one of them being Cognitive Behavioural Therapist on a Master of Arts level. One thing is for sure, you will have to put some effort in to overcome worry. Cognitive Behavioural Therapy (CBT) combines scientific, philosophical, and behavioral aspects to its approach. In overcoming worry, you need to understand how all these aspects work with you for you to be able to control them to achieve the outcomes you desire. You may want to spend a few minutes sharing your worries with someone, but it is best to not let that be the only subject that you talk about. This is where a good therapist can guide and help you. Please contact me if you would like me you help you to overcome worry.
Things you can Do Right Now
Create the discipline to get your mind off your worries. For example, try to get busy walking, doing a hobby, watching television, or reading a good book.
To prepare yourself for future worrying, try to come up with a make a list of activities that you can do. The Very Well Mind organization suggests labeling the list “What I can do instead of worrying” and then underneath write down activities that will put your mind elsewhere. Consider what activities you can do when in different situations, such as when you are at home, traveling, or at work. Having many options listed will increase the chance of you using them when you need them the most.
A few possibilities to add to your list include:
- Do some chores inside or around the house, such as laundry or gardening
- Exercise or engage in a physical activity
- Read a book, magazine, or newspaper
- Organize your home or office
- Watch a funny movie
- Visit family or friends
- See a movie
- Engage in a creative activity, such as drawing or writing
- Build a support network.
Coping with Panic Disorder
Many people with panic disorder feel isolated and often find it difficult to reach out to others. If you are feeling lonely or are uncomfortable talking to others, try exploring your problem on your own through writing.
Find a journal you enjoy looking at or simply a pen and some paper and write out your worries.
When you have it all written down, you may be able to better see the problem clearly. Try to think through some potential solutions to your problems. Also, try to balance out your worries by writing down what you are grateful for. Sometimes when we are worried, we overlook the more positive aspects of our lives.
Practice Relaxation and Self-Care Techniques.
Learning to relax is a proactive way to work towards overcoming your worries. People with panic disorder tend to have an overactive flight-or-fight response. My book Nothing Good about Grief deals with his at length.
meaning that they often approach life with a lot of fear and anxiety. My Book Nothing Good about grief features Relaxation techniques that serve the purpose of improving one’s relaxation response and minimizing anxious thoughts in the second half of the book.
There are many ways to elicit the relaxation response, including progressive muscle relaxation, mindfulness, and meditation. These techniques can be easily learned producing a calmer you. Try a few out and decide which approaches work best for you. When you decide, it’s important to make a careful effort to practice your relaxation techniques for at least 10 to 20 minutes per day.
Other self-care practices include physical fitness and nutrition, expressing our creativity, tending to our spiritual needs, and developing healthy relationships. Determine which activities you need to practice more in your life. Practicing self-care for panic disorder can help you live and feel healthier, which may help defeat some of your worries.