How to Worry-Write
Author: David Rainham M.D., C.C.F.P.

"The longer we dwell on our misfortunes, the greater their power to harm us" - Voltaire

Worry today is almost an epidemic - about 60% of patients consulting their family doctor have anxiety as the cause of their distress. We certainly have a lot to worry about, but perhaps we worry too much. Research shows that 40% of worry is about events that will never happen, 30% is about events that have already happened, 22% is about trivialthings, 4% is about events we can¡¯t change, and only 4% is about real events we can act on! This means that 96% of worry is totally wasted on things we can¡¯t change or control. Isn't it time we learned to worry properly and not just spin our mental wheels, making ourselves miserable?

But how do you 'Worry RIGHT '? The answer is: You Worry-WRITE! This means that if you are going to worry, you set aside specific times to do it, sit at a desk and write your worries down, organise them and then find solutions. If you're a real worry-wart, force yourself to worry regularly, perhaps twice a day for half an hour. You'll probably find your mind rebelling - you simply can't keep worrying that long

Want to stop lying in bed at night worrying? First, relax physically, using regular, smooth breathing, and progressively let your muscles relax . Then picture a relaxing or interesting scene . If your mind fills with worries - see them as clouds drifting by and out of sight, and focus on the relaxing scene again. Or imagine yourself succesfully finding solutions. Still not sleeping? Get out of bed and sit at your worry desk - ready to work at clearly identifying your worries and making plans for action.

Write down a list of all your worries, then rate each worry as major or minor - or just a hassle. Once you have your master worry list, organize major worries into two groups: Those you can do something about, and those you can't do anything about. Try to be specific. Instead of thinking :"I¡¯m stressed out!" say "I'm angry about ....," "There is conflict in the family caused by................" This will greatly help in finding a workable solution. Ask yourself: "What are the real odds of this thing actually happening?" Are you making a problem bigger because of the way you think about it? Ask: "Will I still be bothered by this in 3 weeks - or 5 years?" In five yearsmost worries you have today have disappeared

You'll feel more in control if you analyse your worries. You can more easily develop a positive attitude, work out solutions and make good decisions. Of course, some problems have no specific solutions, but once you decide to take charge of worry, you 'll be able to select your mental attitude and a course of action - including choosing not to worry!

"A small trouble is like a pebble. Hold it too close to your eye and it fills the whole world and puts everything out of focus. Hold it at a proper distance and it can be examined and properly classified. Throw it at your feet and it can be seen in its true setting, just one more tiny bump on the pathway of life." - Source Unknown

Dr. Rainham is the author of Winning Your Battle with Stress and Money, Stress and Happiness. For more information, visit www.optimumhealth.ca or call 1-800-771-5776








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Dr. David Rainham is a family physician, author and speaker. visit www.optimumhealth.ca

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