When an individual is no longer able to shrug off worry, it is time to take charge and learn the skills to manage these excessive worries. With the help of a psychologist, you can learn specific techniques which have been proven to effectively help people to reduce their anxiety levels, and worry less. These may include learning to:
- Stop the chain of anxious thought– When you notice that you are having a thought that causes you to feel worried or anxious, force yourself to stop pursuing that line of thought by telling yourself “STOP”, out loud. Consciously shift your attention from your worries, to relaxed images or thoughts, immediately.
- Live in the present moment– Anxious thoughts are usually future focused thinking. For example, “what if” is a typical question that anxious people ask themselves all the time. As a result they often find themselves imagining all the things that can go wrong, or the worst case scenario. This catastrophizing can create a sense of danger, which in fact does not exist and is usually unlikely to happen. Learning to live in the present moment, allows us to realise that our daily life is mostly peaceful.
- Accept reality– Excessive worrying may be triggered at times when you are experiencing a high level of stress, usually from things over which you have no control: for example, the loss of a loved one, ill health, relationship separation and accidents. The attitude of acceptance is a powerful antidote to feeling stuck. Acceptance does not mean that you are giving up or being negative, rather it shows your courage to accept the painful reality as it is.
Anxiety management skills are new ways of thinking and behaving. People who are willing to devote their time to practise anxiety management skills regularly can experience significant reduction of their worries. Hence, psychotherapy is not “just talking”; rather it is an active learning process, necessary to enhance greater therapeutic outcomes.
If the thought of seeking out the services of a psychologist worries you, it might help to remember that anxiety is one of the most common issues among the people we see. With professional help, you can learn proven strategies and tips to help you stop worrying so much, and enjoy life more!
If you find yourself having worrying thoughts, and would like further support with this, please call us to book in, or click ‘Book Online’ in the banner to make an online booking.
Author: Claire Pang, Clinical Psychologist at Brisbane Wellbeing Psychologists
References:
- Johnson, S (2010). Therapist’s guide to clinical interventions. New York: Academic Press.
- Harris, R (2009). ACT made simple. CA: New Harbinger Publications.
- Andrews, G., Creamer, M., Crino, C., Lampe, L & Page, A. The Treatment of Anxiety Disorders. Cambridge University Press