Our world is changing rapidly at the moment. Some of the news coverage makes it difficult not to worry about what it all means for you and for those you love.
Most of our thoughts, emotions, and anxiety caused by worry are negative. We tend to imagine the worst-case scenarios, anticipated threats, which can lead to overthinking and catastrophising.
Occasional anxieties are a normal part of life. In fact, our brains are wired to worry. So, worrying, to some extent, is a natural part of life, we worry about paying a bill, or how a first date might turn out, or if the weather might ruin a planned family event. But it’s when the “what ifs” are persistent and run chaotically, attaching themselves to every possible outcome that worry becomes a chronic source of anxiety and more. At its most extreme, worry can be paralysing, interfering with how we present ourselves in everyday life, and preventing us from taking action, even if it’s simply to cook dinner for friends because maybe it won’t taste good.
It could be that we have an underlying belief that if we worry, we can prevent bad things from happening, or that it protects us in some way.
Common thinking errors to look out for:
Jumping to conclusions
This is one of the most common poor thinking habits. It is easier to act without facts, especially with so much information and fake news available to us.
Making Assumptions
This is where there has been no thought process involved in any decision we make. We don’t recognize just how much our inner world is colouring the way we see and understand our outer world, and how it distorts things for us. When making assumptions becomes a habit, we are less and less grounded in reality.
Negative thinking
This can be toxic to our creativity, it limits the mind and body which in turn prevents us from progressing in the way we can. It causes us to operate in ‘threat mode’ which disables our cognitive skills.
Losing track of our purpose
Mindful and purposeful thinking is what keeps us focus to achieving our goals. Without this we waste mental energy that could prevent us from achieving these and working towards what really matters.
Narrow thinking
Ignoring other viewpoints and only seeing one side of an issue. Being blinkered in our thinking is a common response to stress. Try to widen your perspective and slow down your decisionmaking to ensure you are acting wisely.
Ignoring our own ignorance
There is nothing wrong with having a healthy sense of pride in ourselves. It’s when pride prevents us from recognising what we don’t know or should consider that it becomes problematic. Accept that there are factors at play that could be beyond your comprehension – that the unknown is unknown.
How to cope with uncertainty
Coping with uncertainty has become one of the biggest causes of mental health issues rising particularly over the past year.
As human beings we crave security and stability, we want and need to feel safe, with a sense of control over our lives and well-being. Fear and uncertainty can leave us feeling stressed and anxious and powerless in our lives, it can lead to a downward spiral of “what ifs” and worse case scenarios.
Learning to cope with uncertainty is necessary to allow us to live as full a life as possible under the current restrictions. Take a look at this helpful handout on tolerating uncertainty:
www.getselfhelp.co.uk/docs/APPLE2.pdf
How to problem solve effectively
Focus on problem solving things that are in your control.
Challenge your need for certainty and work towards accepting areas you can’t control right now.
Learn to tolerate (even embrace) the inevitable uncertainty of life and recognise how at times can bring positives. Use the ‘worry tree’ to help you determine what route to take when faced with a dilemma.
www.getselfhelp.co.uk/docs/worrytree.pdf
Mindfulness
Mindfulness can be really beneficial at these times, slowing things right down where you can be in the moment.
Practicing mindfulness and self-compassion
Pay attention to what you are doing right now, it’s hard to slow down and notice things in a busy world. Fully experiencing what you are doing right now reduces the opportunity for the brain to switch into worry mode. Try to live in the moment. Watch a young child or a pet and see how engrossed they are in play or eating.
Accept yourself. Treat yourself the way you would treat a good friend. Remember that kindness is something to display to yourself, not just offer others.
Focus on your breathing. Check in with your body every day – ask yourself, what do I need right now?
In essence, how we perceive a situation will determine our responses and behaviours. Consider putting to one side some of the things you can’t control and focus on the things you can control.
“The best way to capture moments is to pay attention. This is how we cultivate mindfulness”
“Mindfulness means being awake. It means knowing what you are doing”
“The present moment is the only time over we have”
“Wherever you go, there you are”
Take a look on our website thewellnessconsultancy.org for helpful guidance or contact us for support and advice.
Andrea Whittaker-Ward and Rachel Wesley