You can Cope with Worry if You Know Three Things

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Written by Jimmie Burroughs Email to a friend

Worry is universal and affects every person on planet earth. We can never get rid of it completely nor would we want to. Worry is part of the body’s warning mechanism for when there is imminent danger or a threat to our safety. It is a needed drive, but the problem occurs when we overcompensate or elongate our worries. “Worry is a special form of fear. To create worry, humans elongate fear with anticipation and memory, expand it in imagination, and fuel it with emotion. Worry is what humans do with simple fear once it reaches the cerebral cortex. They make it complex.” “Worry = vulnerability + powerlessness” (Edward Hallowell). In order to deal with worry and to keep it from ruling your life.You can Cope with Worry if You Know Three Things:

1.   Worry is an innate part of the human physiology

“The neurophysiology of worry: Primitive emotional centers in our brain (e.g., the amygdala) react to potential danger by transmitting an alarm to the area of our brain behind and above our eyes (the prefrontal cortex). The prefrontal cortex analyzes the alarm (worrying, essentially) which signals further alarm back to the amygdala. Picture a vicious cycle of escalating and self-perpetuating alarm and worry between the amygdala and the prefrontal cortex and you have a simplified understanding of the brain’s role in worry. Other parts of the brain contribute, too. For example, the cingulate cortex seems to be overly active among ruminating worriers…” [1]

As stated above, worry is a natural part of our existence on this earth and is helpful in supplying concerns to be analyzed for our own safety and welfare. Distinguishing good or adaptive worry from bad and maladaptive worry is the solution to controlling worry. Worry along with fear and pain and other drives are the body’s warning mechanism, intended to warn of a possible impending danger. They prepare us to take positive action. The problem is that they don’t give us the percent of possibility like the weather report when it says that there is a 10% chance of rain. You’re not concerned about rain if there is only a 10% chance it will actually rain, but you may be very concerned about a particular worry which has near 0% chance of happening. When you consider that 95% of the things we worry about don’t happen, most of our worries wind up just being a form of needless self torment.

2.   You can analyze your worries and prioritize them

Worry is a positive thing when used properly. Analyze your worry by asking yourself these questions: What evidence do I have that what I’m worried about is a serious concern? Is what I’m worrying about something that is out of my control, or is it something I can do something about? Am I blowing it way out of proportion? Does it really matter that much, or will it be something that will pass like most everything else that I’ve worried about in the past?

Since 95% of the things we worry about never happen, we must carefully discriminate and eliminate most of our worries as soon as they show up on the amygdala of our brain. The remaining 5% may or may not pose a serious threat, but they are the ones that need our attention. For example, you might be worried that you are not going to have the money to make the house payment on the first of the month. Suppressing the worry will not work; it will only cause it to be more persistent. The only way to eliminate the worry is with a workable solution. If you’re having trouble consistently making your house payment, it may be an indication that you are living above your budget. The solution may be downsizing to a smaller house with a lower payment or refinancing your present home to a lower rate of interest and a longer payout.

If you have a trusted friend, you might share your concerns with them for their feedback and suggestions, but be careful whom you share with unless you don’t mind everyone  knowing your thoughts. A caring spouse is the perfect person with whom to share your concerns, or your pastor if there are matters that you need some professional help with.

3.   You can divert your thoughts away from your personal concerns

There is an old saying that says “An idle mind is the Devil’s workshop.” When your mind is in idle, it quickly fills up with thoughts of worry. However, you can divert your thinking by filling your mind with other thoughts, therefore, diverting the attention away from your worries. Nevertheless, it is wise to designate a time to review your concerns and try to come up with solutions, but this does not need to consume all you wakening hours. Set aside a 15 minute slot for this as often as you feel that it is needed; perhaps once or twice a day, but restrict it and keep your attention focused on other things outside of the designated 15 minutes. Even now as I write this article on worry, it is impossible to focus on my own worries because my mind is already  focused on something else.

Divert attention to more pleasant things.  Actively engage in a hobby that requires your full attention. One of my hobbies is playing the guitar, learning new songs and singing. I find it impossible to worry when I’m doing that. A new hobby that I’m taking up is antique car shows, where I hope to show my own antique car. This will give me the opportunity to meet new people and make some new friends. Socializing and building relationships is a good diversion. Enjoying good entertainment, games, visiting friends or traveling to interesting places are ways to divert your attention away from personal concerns. One of the best ways I’ve discovered is by diverting attention away from myself and my problems and becoming concerned about helping others. I’ve done this through volunteer work as well as writing hundreds of self help articles for this website and other website that I have.

Conclusion

Not all our concerns have an easy solution, but all our concerns have a solution. The solution in some cases may be learning to live with it. If it is any help at all, remember that we are all in the same boat when it comes to worry. There is no complete solution; it is part of life that we must bear. The trick is not to let it dominate your existence. I read this on a placket on an office wall: “Life has no guarantees and is filled with problems, but every day is a precious gift from God.” Also just today I read an article about a young girl who lost both her hands, both her feet and a leg to flesh consuming bacteria. She survived it and is happy to be alive. Her comment was, “Life is so beautiful.” She continued, “I am so much more aware of the beauty around me now and so want to live.” Life can be beautiful when we are able to see beyond our troubles and be thankful for all God has blessed us with. God can be your greatest help and strength in dealing with the issues of life. I encourage you to think about developing a relationship with God. He loves you and is concerned about all you have to face in life.

May God Bless You,

Jimmie Burroughs: Founder of Christian personal development.

[1] –Anxiety and Stress Disorders Institute of Maryland

About the author: Jimmie Burroughs is a motivational speaker and author who has been involved in teaching Christian Personal Development for more than 30 years. There are hundreds of articles to help you on this website ( Website Contents ) in your personal growth. If I can help you personally, please send your concerns via Contact me.

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