Steps In Reducing Worry
It is safe to say that it is impossible to get rid of all worry. As a matter of fact, the solutions to problems often come because of worry. Or observe sometime what you think about when you do not haven worry over a fairly long period of time. It is quite possible you:will raise the
question, "What is or is not a worry?" This leads to a second question, "What is my individual threshold for worry?" Analyzing worry as a process generally allows us to cut down on the frequency of worry and to some extent on the degree of worry. Bearing in mind that the steps given below in relieving worry do not always work, you may still wish to try them. Chances are you will discover that you have been using these steps from time to time, it is important to become aware of what do.;s or does not work well.
First Step
First, set a time to consider the worry. What is the cause? Often worry is yague and without specific cause. Taking time out to analyze it may help find the cause. If there is no cause, this fact may help us get rid of the "ghosts." Putting off looking at worry does not reduce tension.
Second Step
Second, talk the worry out with a good listener. Worries tend to become exaggerated when bottled up inside. An impartial observer can help us go through the stages of
- trying to make our worry more objective by expressing it;
- being asked questions about the cause; and
- getting some participation in the worry.
Third Step
Third, seek reliable information about the area of the worry.
Some worry is unnecessarily generated through ignorance, misinformation, or misconceptions. Sometimes people who seem to operate at a high crisis level, frequently using such words as "urgent" or "demanding," may tend to exaggerate our worry level. By talking the problem over with someone in whom we have confidence we may discover different solutions to try or we may at least find new ways of thinking about the problem. Seeking information in itself is a con· servative exercise that helps to cut down on wheel spinning.
Fourth Step
Fourth, do something active about the source of the worry. For example, low grades may be helped by guidance and efficient study. Social worries may be lessened by some group activity.
Fifth Step
Fifth, realize that some worries have no solution. If the conditions are impossible to remedy, turn to other types of behavior to occupy yourself; sports, hobbies, amusements, and work help reduce stress brought on by "no-solution" worry. And we all ha ve these kinds of worry.
Sixth Step
Sixth, counseling centers are good places to go to when professional guidance is necessary. One must remember, however, that most centers are overloaded with work and some prethinking about one's problems can be helpful.
From a personality standpoint some of us are "worry worts," even arranging our worries iIl order of magnitude. If we have no real cause for concern, we tend to fall back upon a lesser feeling of just being uneasy.
