Worrying can become a self-sabotaging habit that drains your energy. When you’re in uncertain times worry can make you more anxious and prevent you from being fully there, in the moment and present, for yourself, family and friends.
We are in the middle of a global pandemic right now, COVID-19. People are worried about their health and the health of their loved ones, especially those in high-risk groups.
They are worried about the financial implications as the stock market crashes lower and lower each day and 401K accounts reaching new lows.
They are worried about what this means to their careers or businesses. Depending on your industry, there could be less demand for goods and services and potential layoffs or business closures.
But worrying too much increases anxiety and fear, and can take away your power. Focusing on what you can control and harnessing that for your benefit is a surefire way to feel better.
How to Worry Less, Especially Now
One thing you always have the option to control are your thoughts. Your thoughts create the feelings and moods you experience. And they influence the decisions you make and actions that you take.
Here’s an example of an unhelpful thought: “I can’t believe I have to stay isolated and homebound for weeks. This sucks. I’m going to go crazy after a few days.” The feelings this kind of thought brings up is pessimism, doubt, worry, and discouragement. No surprise the actions following these kind of unhelpful thoughts and feels could be: fighting or getting annoyed with loved ones that you’re spending so much time with now, checking out and binge-watching TV shows, or not doing anything productive at home while you have this opportunity.
Contrast that with a helpful thought: “This isn’t ideal, but I’m going to make the best of this situation.” The feelings from these kind of thoughts might be enthusiasm, empowerment and positive expectation.
And typical actions following these kinds of thoughts and feelings may be: catching up on all the reading you never have time for, calling relatives and friends to check in on them and show them you care, and finally decluttering and organizing out your home office or desk that’s been on your to-do list for a while now.
Or you may find yourself able to work better if you’re now required to work from home due to social distancing. The quiet and lack of office distractions can lead to increased productivity and creativity.
If you find yourself working from home for the first time, or struggling with it, read my blog about how to be more productive while working from home here.
Thought-Work to the Rescue
I recommend thought-work to my coaching clients, a lot. It’s the process of becoming aware of your thoughts and changing them to serve you and your best interests. It’s the opposite of allowing your mind to take over, which can lead to feeling out of control and wondering why you’re more anxious or fearful.
Here’s the 2 Step Process
1. Notice your thoughts. For some people, it may be easier to back into what the thought was by noticing how you’re feeling. In that case, ask yourself what you were thinking right before feeling a certain way. That allows you to find the root cause, or thought, that precipitated the feeling.
2. Change your thoughts and repeat. Stop yourself and change it to a better thought, and repeat it over and over throughout the day.
Choose a thought that is positive to elicit useful and optimistic emotions.
One way is to create mantras (thoughts) that you repeat on a regular basis to bring calm when your mind tries to take over. One of my favorites in uncertain and fearful times is: “This too shall pass”.
Another idea is to attach your mantra to a daily activity and say it/think it during that activity. For example, when washing your hands frequently, like we’re being advised to do to flatten the curve of the COVID-19 spread, think about the positive reason behind it: it’s keeping me and my loved ones healthy.
Instead of singing some random song like happy birthday to make sure you’re washing long enough to be effective, sing “washing my hands keeps me safe and healthy”; or if you’re spiritually inclined and a student of A Course in Miracles, like me, sing “I am the Light of the World, Love is my only function, That’s why I’m here”.
Sing the same mantra over and over until you reach at least 20 seconds, the recommended minimum time when washing hands.
The point is to find an uplifting and comforting mantra to sing that reinforces the feelings of being empowered, hopeful and optimistic.
Take Advantage of this Time
One positive of social distancing is that it’s slowing things down. You’re being encouraged to take stock and find more appreciation for the simple pleasures in your day-to-day life.
Take advantage of this slower pace and don’t forget about self-care. Give yourself permission to rest, and to take time for you. Here’s a blog to give you more ideas you can try.
Stay Present to Lessen the Worry
Stay present. If you catch yourself worrying about the future, all the uncertain what-ifs that your mind makes up, remind yourself that you are safe at this moment, and that nothing bad is happening right now.
As you repeatedly work on your thoughts and practice some of the suggestions mentioned here, you’ll keep your worry in check so that you can live your life with more appreciation and less fear.