MK Nature Design has been reading about worry and a physical/mental condition.  Excessive worry can complicate other physical conditions.

A health condition can result in financial and relationship problems which leads to added worry.  You are concerned about your health condition to begin with but then more worry is possibly added by financial and/or relationship problems.  This leads to muscle tension, lack of concentration, not enjoying regular activities, excessive focus on your health condition and lack of sleep.  The emotions we feel are fear, anxiety and a sense of foreboding.  The reaction to this worry and the basic worry for the health condition is often the withdrawal from social activities and not relaxing.

A way to combat excessive worry is to identify worrisome thoughts, challenge worrisome thoughts, establish a relaxation technique, schedule worry time and use these methods to help you sleep.  To identify the worrisome thought think of what you are thinking but don’t obsess over it.  Often we worry in circles.  People also try to suppress the worrisome thought but often trying to suppress it makes us think of it more.  Sometimes we think of the worst possible outcome of what we are worrying about making it even worse.  Or we overestimate the possibility of bad things happening.  Take the time to write down some worrisome thoughts that have been bothering you.

The next step is to challenge these worrisome thoughts.  First note down the situation, then write down the worrisome thought, and then think about the situation with more calm and positive thoughts.  Then ask yourself the following questions.  Would most people think the same way about this thought and if not how would they think of it?  What would you say to a friend if they were in the same or similar situation?  What will happen if I continue thinking this way?  What’s a more positive and calm way to think of this situation?  So in this way you are talking back to the worry instead of obsessing about it.

The next step is to practice relaxing and calm thoughts when you are anxious or worried.  I have spoken of this already.  It could be in the form of mindfulness where you concentrate on your breath or it could be a relaxation CD.  Once you have practiced relaxing with a CD find a way to relax with a mobile device such as your cell or an MP3 player.  This way you can practice relaxing away from home.  But this takes practice.  You have to practice relaxing at home and away from home over and over again so that you get good at relaxing.  It doesn’t happen if you just do it once.

Then schedule a time to worry.  Instead of worrying all the time which can take away from enjoying time with people, or enjoying a good book or movie, you spend a designated time worrying.  Write it in your agenda.  Put aside an hour per week where all you do is worry.  Have a pen and paper or the computer handy where you can write down solutions to your worry.  Then you will be actively trying to solve your worries instead of going around in circles just worrying.  Make a folder for each worry.  Write down the worry.  Write down solutions for the worry.  In the long term the worrying will be replaced by problem solving. If an hour is not long enough, schedule a longer time next time.  If it’s too much time, schedule a shorter time.  If you worry about something while you are doing something else, put it on a shelf or in a folder in your mind.  Say to yourself that you’ll think of the worry when it’s time.  Don’t try to suppress it.  File it away for the time that you have scheduled to worry.

Worry can affect your sleep.  If you are awake in bed in the middle of the night and have been for at least half an hour, get out of bed and get out your worry folders.  Pick up the first one, read what you’ve done and then ask yourself if there is anything else you can do.  If there is write it down.  If there isn’t, move on to the next folder.  Once you’ve done reading all of your folders and get sleepy go back to bed.  If you get anxious again, get up and look at the folders again.  This should work and in time you should be able to sleep.

I have personally tried to start dealing with worry.  I have started worry folders.  Getting out of bed was hard though so I just used my cell phone and made a quick note.  However I did end up getting out of bed but didn’t go back to sleep.  I was too awake.  I should have tried some relaxation techniques!

There is a way to deal with worry and anxiety.  Don’t let your worry overtake your life and your relationships.  Identifying and challenging your worry will help.  Writing down your worry and solutions to the worry will also help.  Relaxation techniques will help.  There is a way to deal with anxiety!  We will survive!

MK Nature Design has used Positive Coping With Health Conditions, A Self Care Workbook written by D. Bilsker, J. Samra and E. Goldner published in 2009 by Consortium for Organizational Mental Healthcare.  She has paraphrased what she read.  She is dealing with her own anxiety and is looking for help.  Hopefully her blog has helped you today.  Please like below or leave a comment.  I would love to hear from you.  🙂  Also if you have a specific worry you would like to share please comment below.  Maybe together we can figure out a way to help you deal with it.  Speaking out and talking about the worry is the biggest first step to finding a solution!