‘Nothing in the affairs of men is worthy of great anxiety’- Plato
Excessive worry or generalised anxiety refers to when you are excessively anxious about multiple events or activities such as your future, family and work.The worry is perceived as being uncontrollable whilst causing Individuals to be restless, easily fatigued, experiencing poor concentration, irritability, muscle tension or sleep difficulties.
Excessive worry can be fueled by an intolerance of uncertainty, perfectionism, positive beliefs about worry and a negative problem orientation.
Anxiety Management Strategies
1. Tolerate uncertainty by facingyour fears and disengaging with reassurance seeking, avoiding procrastination, refraining from rechecking your actions, not seeking a lot of information before making decisions and be intentional about delegating tasks. These coping strategies will exacerbate your anxiety in the long term as they avert you from discovering that you can cope with uncertainty and that your anxiety will subside with time .
2. Let go of your worries by noticing and acknowledging them, remaining present and non- judgemental when overthinking rather than allowing your mind to take you on a destructive hypothetical journey. Accept your worries and experience the emotions, sensations, thoughts and images associated with these.
3. Prayer and supplication can help with managing anxiety through casting all of your cares on to Jesus as He is your great high priest that understand everything that you encounter. Prayer will help you to process your worries rather than internalizing them which can have an adverse effect upon you. Meditate on Phillipians 4 v 6-7 which encourages you to not be anxious but to pray, give yourcares to God and thank Him for helping you in advance.
4. Problem solving is an alternative to worry as it allows you to face your anxiety and take much needed action. I would suggest identifying opportunities and threats within your worries which his effective in reducing the negative problem orientation. The identification of your precise problem followed by the goal, generation of potential solutions for your precise worries alongside
Anxiety does not empty tomorrow of its sorrow, but only empties today of its strength – Charles Spurgeon.
identifying strengths and drawbacks of each solution. Finally select which solution or combination of solutions is most likely to resolve the problem followed by implementation .
5. Trust in the Lord with all of your heart and Spirit and don’t focus on what you can see. Walk by faith and not by sight as this is what Jesus requires of his disciples. If you are worrying you can not be believing in God which is what is required from Christians believers. Ask yourself what or who are you believing in if you are worrying. ( Read proverbs 3v5-6).
6. Controlled worry periods allow you to test the belief that worry is uncontrollable. identify worrisome thoughts and establish a 30 minute worry period to take place at the same location daily. Postpone your worry and attend to the present moment until your worry period is due during which you can worry and problem solve.
7. Identify and question beliefs about the usefulness of worry such as worry helps with problem solving, protects you from experiencing negative emotions and motivates you whilst aiding decision making.
8. Instead of asking yourself what is the worst thing that can happen, ask yourself what is the best outcome?
Martina Witter is an accredited Cognitive Behaviour Therapist | Health and Wellbeing Consultant | Resilience Trainer | Author I Speaker For speaking engagements, workshops or training contact Martina at email@example.com or phone 0161 955 4720. Connect with Martina on Social Media Channels (Rapha Therapy Service)