3 Calming
Questions to Ask Yourself When You're Feeling Worried or Anxious
Worry suddenly washes over me sometimes, and I find it hard to
explain to other people. I worry about my mum getting sick. I worry that I’m
spending too much. I worry that I’ve hurt someone’s feelings or that I’ve done
something wrong if a friend doesn’t text me back.
My friend Charlotte told me that she worries that whenever her
husband is late—coming home from the gym, for example—that he’s been in an
accident (this happens to me on occasion too). My former boss Liz told me she
pretends she’s sick to avoid public speaking because she’s lost her breath on
stage before and loses sleep if she has to talk in front of a group.
So when worry and anxiety bubble up in your chest, first, know
that you’re not alone. The National Institute of Mental Health reports that 18 percent of Americans are affected by anxiety. That’s almost in 1
in 5! It’s way more common than you think.
And although anxiety comes in many forms (from incessant worrying
to more severe panic attacks), when I experience it personally, I’ve learned
that asking myself certain questions can help calm me down.
They’re not a perfect solution, and they come from my personal
experience only. But in times of worry, this inner probing has helped my
clients and me a little. And oftentimes, even just a little relief from panic
feels good. (Please note: These suggestions are more for those with fleeting
worries as opposed to true anxiety disorders. If you're experiencing the
latter, you should speak with a medical professional.)
Here goes:
1. Is this really a threat?
In life, accidents do happen, yes. But most of the time, we worry
about things that are very unlikely to go wrong. What is it that is making you
worried? How possible is it really? Truly think about that for a second. Allow
the practical nature of your question to help ground you.
Here are some of the most absurd worries I’ve had:
- My
dog would get harmed from all of the jumping around caused by owning a
Nintendo Wii (I promptly donated it.)
- The
Wonder Wheel would break when we were on it (So our consolation prize was
a corndog at Coney Island.)
- Someone
would put drugs in our suitcase and we’d go to jail (I only carry on now –
it’s more safe and efficient.)
My friend Louise once thought a staph infection on her thumb (a
common outcome from a shoddy manicure we’ve since learned) was serious. There
was a whole essay-length text chain about it (with photos)! She went to a
doctor who gave her antibiotics and said, “If this happens again, you don’t
need to come back. Your body will heal itself in days.”
Our overactive minds can make common situations seem far worse
than they actually are.
2. Have I done all I can to be prepared?
This is where the portion of your life that you can control
comes in. If you’re riding a bike, wear a helmet! Check that your fire alarm
works. Make sure your insurance is up to date. Go for your annual checkup.
My sister always worries that she has left something on and checks
all of the electrical outlets in her home before leaving. If that helps, great!
What can you do to feel/be best prepared for what concerns you?
It may sound somber, but having a will or your paperwork in order,
whatever it is that you can control, all ticked off, you might start to feel
lighter. There's a big difference between planning and worrying—planning makes
you feel empowered, calm, and clearer. In what area of your life can you
replace stressing out with just getting stuff organized?
3. Is my mind just going into overdrive (like in the middle of the
night)?
There’s
nothing like a restless mind in the
middle of the night to make us feel helpless, crazed, and desperate. It's almost
like the nonstop stock news ticker at the bottom of a TV screen. And if your
feels of panic pop up at 2:43 a.m., you have nothing like work, other people,
or anything else to distract you.
But you can shift your thought loop with deep breaths or by
throwing on a YouTube sleep meditation. Remind yourself
that dead-of-night worrying is often completely eradicated by the imminent
light of day.
Most importantly, I’ve come to understand that worrying itself is
the thing to fear. Seth Godin says, "Worry is useful when it changes our
behavior in productive ways. The rest of the time, it's a negative form of
distraction, an entertainment designed to keep us from doing our work and
living our lives."
So next time panicked thoughts arise, ask: Is this really
threatening? Have I done all I can to keep myself safe? Could this be a case of
mental overdrive, which is going to pass (like it probably normally does)? If
so, breathe into it. Take what’s useful from your fears and act. Control what
you can. And remember that worry doesn’t make life any more predictable.
We may think we feel safer when we’re anxious, but it’s just an
illusion. Focusing on worst-case scenarios will not keep bad things from
happening. It’ll only keep you from making the most of all the good stuff that
you have in the present.
https://greatist.com/live/questions-to-ask-yourself-when-anxious?utm_source=CM&utm_medium=email&utm_content=story1_cta&utm_campaign=daily_newsletter_2018-01-15_testB_20160817