Worry is a cognitive process as opposed to the emotional impact of anxiety. Worry serves a purpose. We think of problems that may occur in the future and look for solutions to either avoid the problem, or deal with the problem when/if it occurs. A certain amount of worry increases our quality of life and probably extends it, if it can help us avoid danger. Worry may move you to better prepare for a presentation or a job interview.
Excessive worry, however, wastes our time and typically limits our life. Being too nervous in a job interview, or on a stage, tends to undermine our effectiveness. So what can you do? A Wall Street Journal article on worry gives some suggestions:
- Start with a reality check. Ask yourself if the emotion you are feeling is equivalent in intensity to the situation you are worried about.
- Tell yourself a better story, rather than focusing on the worst-case scenario. This will help you feel less negative and will free your mind up to find solutions to your problem.
- Make a plan. Write down in detail how you will deal with the situation. It will seem more controllable.
- Set a timer. Give yourself 15 minutes to worry as much as you want. Then stop.
- Yell ‘Shred!” (in your head). Picture your worries going through a paper shredder. Visualize them being destroyed.
- Distract yourself—with music, exercise, a good book or movie. It’s hard to focus on the negative when you’re enjoying yourself.
If you worry about worrying too much … start by taking that worry off your list and apply the steps above! “Don’t Worry – Be Happy“
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