What To Do When Worry Takes Over

Overseas conflict, political unrest, rising petrol prices and the ever-present reality of climate change. Right now, it can feel like the whole world is spiralling out of control. In times like these, anxiety is not irrational. It exists to alert us to potential threats in our environment and feeling unsettled makes sense. However, when worries are unproductive and repetitive it is simply mentally exhausting.

Below are some practical strategies to help interrupt the cycle of worry.

Focus on what is within your circle of control

Exercise: On a blank page, draw a large circle. Within the circle, write down the aspects of your worries which are within your control. Outside the circle, note the parts that are beyond your control. Hint: The things within your control will be directly related to your thoughts, feelings and behaviours.

Problem solve what is within your control

Exercise: Review what you have written within your circle of control and begin to actively problem solve those worries.

1. Start by brainstorming all possible solutions for each topic. Hint: try to just get as many options as you can on a page at this point.

2. Consider the pros and cons of each option

3. Pick your best solution or combination of solutions and develop an action plan. It can be helpful here to break down larger tasks into smaller steps.

4. Schedule in your diary when you will complete these actions.

Let go of worries outside your circle of control and “what if” worries using mindfulness of the present moment

Exercise: Use your five senses to ground yourself back to your immediate reality when you notice unsolvable worries creep in. This can look like listing:

• 5 things you can see

• 4 things you can physically feel

• 3 things you can hear

• 2 things you can smell and

• 1 thing you can taste in any given moment.

Alternatively you could pick a complex task to complete (i.e. cooking a multi-step recipe) OR combine the two (i.e. do a sudoku while eating crunchy foods with a candle burning, go for a walk with a podcast or fully participate in a sports game).

Evaluate your news time

If you are finding your worry is spiking following watching the news give yourself permission to switch it off, to limit time on your news applications or to not pick up that newspaper. Evaluate how often you need to consume the news in order to make informed day to day decisions.

If you are someone who experiences chronic worry around a number of topics, have difficulty controlling the worry and also experience at least three of the following: feeling on edge, being easily fatigued, difficulty concentrating, irritability, muscle tension and sleep disturbance you may have an illness called Generalised Anxiety Disorder.

The good news is that there several evidence-based treatments for Generalised Anxiety Disorder – including Cognitive Behaviour Therapy. The team at True North Psychology is available if you would like support for your worries or identify with the symptoms of Generalised Anxiety Disorder.

Jenna Campbell is a Clinical Psychologist and is accepting new clients struggling with anxiety disorders, stress and worry.

For more information and to book online, see her profile page here. Alternatively, call our reception team on (07) 3856 0004.