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Are you caught in the worry trap?
continued from page 2
3. Ask: What can I do?
It's always better to sort something out than to worry about it. So set a clear outcome for the problem you're facing. Then get your confidence up by thinking back to the times you've solved similar problems, and remind yourself of your strengths. If you still feel that you couldn't cope, list out the extras you need - assistance from others, extra training, more financial or practical help. Then act - remembering to give yourself motivational rewards at regular intervals along the way.
3. Ask: Am I still worrying?
Once you're taking action, the most effective and useful thing to do is to stop fretting about the issue. But you may still be in the worry trap; worrying has become a habit that you slip into it without thinking.
If so, once you spot the early signs - constant fretting, shakiness, irritability or lack of energy - stop immediately. Calm yourself, by breathing slowly, relaxing deliberately, slowing your actions down, smiling to signal positivity to your body. Then concentrate on positive things: past successes or future hopes.
Finally take one small action - even something absolutely tiny - that will make you feel you are succeeding. Even fixing your make-up or doing the washing up will put you firmly back in control again and lower your worry level.
Resources
There are some excellent resources around at present to help you break out of the worry trap. I would recommend:
How to Stop Worrying by Frank Tallis (Sheldon Press, £6.99)
Shift your thinking, Change your life by Mo Shapiro (Sheldon Press, £6.99)
Fearless Living by Rhonda Britten (Hodder & Stoughton, £10.00)
Embracing Uncertainty by Susan Jeffers (Hodder & Stoughton,£10.00)
Don't Sweat the Small Stuff by Richard Carlson (Hodder & Stoughton,£7.99)
3. Ask: What can I do?
It's always better to sort something out than to worry about it. So set a clear outcome for the problem you're facing. Then get your confidence up by thinking back to the times you've solved similar problems, and remind yourself of your strengths. If you still feel that you couldn't cope, list out the extras you need - assistance from others, extra training, more financial or practical help. Then act - remembering to give yourself motivational rewards at regular intervals along the way.
3. Ask: Am I still worrying?
Once you're taking action, the most effective and useful thing to do is to stop fretting about the issue. But you may still be in the worry trap; worrying has become a habit that you slip into it without thinking.
If so, once you spot the early signs - constant fretting, shakiness, irritability or lack of energy - stop immediately. Calm yourself, by breathing slowly, relaxing deliberately, slowing your actions down, smiling to signal positivity to your body. Then concentrate on positive things: past successes or future hopes.
Finally take one small action - even something absolutely tiny - that will make you feel you are succeeding. Even fixing your make-up or doing the washing up will put you firmly back in control again and lower your worry level.
Resources
There are some excellent resources around at present to help you break out of the worry trap. I would recommend:
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iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB