Worry - What is it?

Worry is described as a chain of negative thoughts about bad things that might happen in the future. Worry and anxiety tend to go together. But worry is not an emotion. It is the thinking part of anxiety. In other words, worry happens only in your mind, not in your body.

Healthy versus Unhealthy Worry?

Worry can actually be a helpful function in our lives. When we worry about uncertain situations (e.g. schools exams, competing at sports events, performing in a band) it can lead us to positive problem- solving behaviour. Worry is a way for your brain to handle problems in order to keep us safe.

However, worry is helpful only if it leads to change, not if it turns into obsessive thoughts. Worry becomes unhelpful when it is about a number of things, is very frequent, and is difficult to control or dismiss.
Prolonged or frequent worry generates more anxiety and more worry, which may actually prevent positive thinking and action.

1. Focus on been still and calm

Been still and calm can help us to increase our ability to manage our thoughts and regulate emotions.
Creating this space helps us to focus our attention, as well as to observe our thoughts and feelings without judgment. This space also allows us to connect deeply with ourselves which helps us makes decisions that are right for us at that time resulting in decreases in stress, worry and anxiety. Relaxation and stress relief exercises helps slow our mind and calms emotions.

Additions to this exercise

A) Listen to a piece of music you love while in a relaxed position. Try not to move and remain in the relaxed position until the piece of music is finished.

And/or

B) Breath exercise

Exhale Completely
Draw your breath in slowly through your nose.
Slowly let out your breath through your mouth
Repeat 5 times
And / or
c) Shake it off

In your safe space put on a piece of music that you love and dance your heart out.
Just focus on the music and your body.
The dance can be fast or slow whatever feels right at the time.

2.

Write your Worries Away

Spending 8 to 10 minutes writing out your worries can help you worry less, and help us feel less stressed and anxious. Transferring your worries from your head to paper can slow down and quieten your racing mind. Writing your worries down o ers you a new perspective on what are genuine concerns and hypothetical worries

Stop and notice all your worried thoughts running around in your head
Be conscious of your breathing. Breath slow and easy
When you have a lot of worrying thoughts, just accept it
Don’t try and make them go away – What we resist persists –
Don’t try and block out your thoughts – Just be aware
Very slowly write down all your worried thoughts one at a time on individual pieces of paper.
Divide your worries into two groups.
Group 1: worries I can do something about
Group 2: Worries I can do nothing about
Discard all worries in group 2 and move on to exercise 3 with worries in group 1

3. Action plan your worries

When you notice that you’re worried about something, push yourself to come up with a next step or to take action. Understanding what we are worrying about and having a plan of action can help us manage our worries in a helpful and proactive way. In a way it helps us get out of our heads and moving towards what we actually want for ourselves in our everyday lives.

Write down the specific worry you can take action on
Make a list of all the possible solutions Try to come up with as many as possible. There are no right or wrong ideas. Just write down any possible solution that you can think of.
List pros and cons to all your possible solutions Pick your favourite two solutions and write out the pros and cons of each solution. Doing so will help you decide which solution to try first.
Pick one solution to action Picking the one you can get started on right away, if possible.ide which solution to try first.
Plan your action Who is involved? What will happen? When will it happen? Why are you doing it? Where will you do it? How will you do it?

Template to develop action

Be Well Workbook

Youth Work Ireland