Worries – they’re easy to accumulate, but not so simple to shake. And while some worries spur us into action to change things that, for whatever reason, need changing, other worries simply eat away at our energy, keep us awake and stress us out unnecessarily.
The good news? Worries are essentially thoughts, and with a little practice our thoughts can be controlled.
As psychologist Dr Sarah Edelman advises, to change worrisome thought patterns, you should become aware of negative thoughts (the inner dialogue that runs in your mind). Then challenge those thoughts with a reality check: ‘what is the worst thing that could happen?’ In other words, is an outcome you’re concerned about really so bad, or even realistic?
Sophie Scott, the ABC’s health reporter, went in search of the most effective ‘anti-worry’ solutions. From Roadtesting Happiness, here are her best tips:
1. Overcome the need to be perfect
“Trying to be perfect is setting yourself up for failure. Everyone is human and you are not judged by your mistakes.”
2. Don’t live by set rules
“Living your life by a set of rules makes life more stressful. Listen to your inner voice and stop yourself if you start saying things like ‘he should’, ‘she ought to’ or ‘they must’.”
3. De-stress your home environment
“Become more organised. This doesn’t mean you need to be super organised. What it means is that it helps to have a de-cluttered work space, good habits with filing important papers, and tidy living spaces.”
4. Simplify your life
“Say yes to what is meaningful and no to those things that matter least.”
5. Write out your worries
“Spend 20 minutes a day (for a couple of days in a row) writing down your deepest, private thoughts, then put the writing away. This allows you to express yourself without any criticism – from yourself or anyone else.”
6. Get sorted with sleep
“If you are waking up worried, review your bedtime habits. Avoid caffeine, alcohol and heavy meals right before bed time.”
7. Make a date with your worries
“If you are worried about something, set aside 15 minutes to think of a solution to your problems (preferably not just before bed). Over-thinking your problems will only cause you more stress.”
References available on request
66 per cent of people surveyed by the University of Connecticut in the US did not know that high stress is a risk factor for memory decline.
Worry, when manifested as stress, has been linked to a host of health problems, including gastro-related conditions. In one study, stress-induced stomach concerns were successfully reduced with a three-week treatment of probiotics.
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