"Those who do not know how to fight worry die young." - Anonymous
A worried mind is a troubled mind that is not at peace. Even though mankind in past civilizations had a rougher time surviving the elements and avoiding imminent dangers than modern man, it is modern man who is consumed by worry.
Facts You Should Know About Worrying
1. You Are Very Capable Of Eliminating Worry. If you want to avoid worry, Don't stew about the futures, just live each day.
2. Productive and Non-Productive Worry - Sometimes worry can actually motivate us to take effective action. Unfortunately, in our culture, worry is even accepted as a substitute for taking action. People who do nothing but worry incessantly about their problems can console themselves by saying "Well, at least I'm doing something (i.e., worrying) about my problems."
3. Worry Often Stems From A Lack Of Trust - When you don't trust yourself to master the demands of life, you tend to worry. And when you don't trust others to help you overcome your weaknesses, you also tend to worry for the very same reason. When you have a great deal of trust, however, that no matter what happens in life you'll come out okay, you won't worry very much.
4. Worry can make you pay an exorbitant price in terms of your health.
What Makes Us Worry?
People worry because they think If you didn't worry, things might get out of hand.
Side-Effects of Worrying
Worry can affect your physical as well as your mental health. Worriers are more likely to have irritable bowel syndrome, nausea, fatigue, and aches and pains. In addition, 93% of people with generalized anxiety disorder also have an overlapping psychiatric disorder such as depression.
How Much Worry is Too Much
If it's posing interference in your life or is enough of a problem or nuisance that you are distressed, then it is too much.
Analyzing Your Worry
When you, or any of your associates, are tempted to worry about a problem, write out and answer the following questions:
1. What is the problem?
2. What is the cause of the problem?
3. What are all possible solutions?
4. What is the best solution?
5. Ask yourself, "What is the worst that can possibly happen if I can't solve my problem?
6. Prepare yourself mentally to accept the worst--if necessary.
7. Then calmly try to improve upon the worst--which you have already mentally agreed to accept.
8. Borkovec Questions To Solving Worries
a. Is it probable that the event will occur?
b. Are there constructive steps to be taken?
c. Does this problem have to run through this loop over and over?
d. Are there other alternatives to the situation?
These questions seem to slow down the worrying process and prevent the mind from being consumed by worry.
9. Osho’s Perspective on Worry
When you were not born,was there any anxiety,any worry,any angst ? You were not there, there was no problem.You are the problem, the begining of the problem & then as you grow more & more problems. Zen masters continously ask the new commers, where have you been before your father was born ? They are asking you, if you were not, there was no problem, what is the worry ?
Seventeen Ways to Eliminate Worry
1. Fill your mind with thoughts of peace, courage, health, and hope, for "life is what your thoughts make it."
2. Never try to get even with your enemies, because if we do we will hurt ourselves far more than we hurt them. Let's never waste a minute thinking about people we don't like.
3. Instead of worrying about ingratitude, let's expect it. Let's remember that Jesus healed ten lepers in one day--and only one thanked Him. Why should we expect more gratitude than Jesus got?
4. Let's remember that the only way to find happiness is not to expect gratitude--but to give for the joy of giving.
5. Let's remember that gratitude is a "cultivated" trait; so if we want our children to be grateful, we must train them to be grateful.
6. Count your blessings--not your troubles!
7. Let's not imitate others. Let's find ourselves and be ourselves, for "envy is ignorance" and "imitation is suicide."
8. When fate hands us a lemon, let's try to make a lemonade.
9. Let's forget our own unhappiness, by trying to create a little happiness for others. "When you are good to others, you are best to yourself."
11. Unjust criticism is often a disguised compliment. It often means that you have aroused jealousy and envy. Remember that no one ever kicks a dead dog. Keep a record of the stupid things you have done and look for unbiased, helpful, constructive criticism.
12. Keep busy. Plenty of action is one of the best therapies ever devised
13. Don't fuss about small things. Don't permit little things--the mere termites of life--to ruin your happiness.
14. Co-operate with the inevitable. If you know a circumstance is beyond your power to change or revise, say to yourself: "I accept things as they are. I cannot lose anything that belongs to me by Divine right. The creator looks after my rights and I cast this burned on the [God/Christ/Higher Power] Within”
15. Let the past bury its dead. Don't saw sawdust.
16. Take responsibility for making your “present” life work for you. All you really have is your immediate experience. Take the challenge of appreciating and enjoying your life.
17. Have the courage to face whatever you are running away from. Take action here and now.
Five Ways To Prevent Worry And Keep Your Energy High
1. Rest before you get tired.
2. Learn to relax at your work and home. Meditate.
3. Apply these four good workings habits:
a. Clear your desk of all papers except those relating to the immediate problem at hand.
b. Do things in the order of their importance.
c. When you face a problem, solve it then and there if you have the facts to make a decision.
d. Learn to organize, delegate and supervise.
4. To prevent worry and fatigue, put enthusiasm into your work.
5. Remember, no one was ever killed by lack of sleep. It is worrying about insomnia that does the damage--not the insomnia.
Visualization and Meditation Techniques To Eliminate Worry
Shifting one’s attention away from worries can stop them. New solutions to problems do not come from worrying. In fact, worrying can impede solutions. So if worry is allowed to constantly go around in a loop, there is very little hope stopping it. The bad part of the whole thing is that this sets up a habitual way of thinking. Catching the worry process before it starts is Self-Awareness. As soon as those thoughts of worry begin, one can apply visualization.
- the beach at sunset
- a cascading waterfall
- field of flowers
- top of a mountain
- babbling brook
- freshly baked cookies at grandma's house
- cabin in the woods
The most important thing is that the scene being visualized brings out feelings of calmness and content. This is a way to escape the pressures and anxieties of the day and come to a place of peacefulness for both the mind and the body. To have the most positive meditative experience, it's best to try to emerge oneself as much as possible into the meditation image. Try to experience from all the senses.
- Guided Meditation - Day 1: No Worry
- Zen Relaxation Meditation - Release Worry & Stress
- Relaxing Meditation Music with Uplifting Scriptures- Release Worry
- Five Minute Guided Meditation and Visualization For Relaxation and Stress Relief
- How To Stop Worrying – Self-Help Strategies for Anxiety Relief
- 9 Steps to End Chronic Worrying
- How To Stop Worrying and Start Living
- Are you wired to worry? How to quiet your anxious mind
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