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If You Worry A Lot, Read This
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Turn Worry Into A Constructive Process
- Use a note-taking app and create a new note. Name the note "Things that I worry about."
- List everything you worry about. Everything that you worry about goes on this list, no matter how small.
- Think of a solution for all your perceived problems.
- Then, start executing. Do one thing every day that brings you closer to solving your perceived problem.
- Finally, don't worry about things you have zero control over -- those things you have to accept.
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Stress and cortisol levels
No matter what kind of worry you have, the response in your body is always the same: It increases your cortisol levels.
Cortisol compromises your immune system. As a result, you will become more susceptible to disease.
Also, stress and fear can cause depression, bipolar disorder, panic disorder, and burn-out.
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The Lost Art Of Reading
In the digital age, where reading material is abundant, sustained and deep reading is falling out of favor. Readers have lost the 'cognitive patience' that they had reading complex works i...
Reading In The Digital Age
New readers, especially children have reduced deep-reading skills.
Digital media is consumed differently in a 'skimming' time-bound way, as opposed to the profound, thoughtful reading associated with print books.
People have become addicted to digital devices, as the content they see and read may not be deep and immersive, but is engaging and conversation like, rendering it more alive than the printed word.
Rewiring The Brain
The Internet is training our brain to adapt and work differently than in the last century, as the changing technological landscape requires different cognitive skills.
The new digital mediums mostly do not have the quality, as most of the stuff online seems uninteresting, but it has the quantity, making it even more discordant and chaotic.
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Key Ideas
Know How To Perceive Negative Emotions
Severe chronic worriers are less accepting of their emotions, meaning they're intolerant of uncertainty and negative emotions.
Meanwhile, non-worriers tend to look a...
Ask The Right Questions.
- Is it my problem?
- Do I have any control over it?
- Have I already done everything about it that I can? And is it imminent?
See Positive Outcomes
A worrier would likely only think of the worst-case scenario, while a non-worrier would have the capacity to think that there could be a positive outcome to a negative event.
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Key Ideas
Worry
Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...
Stress
Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.
Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.
Ways to Handle Stress:
- Exercise daily.
- Focus your energy on what you can control.
- Know that your stress response is unique to you.
Anxiety
Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.
An anxiety disorder is an acute form of anxiety and a serious medical condition.
How to Handle Anxiety:
- Curb your sugar, alcohol and caffeine consumption.
- Calm yourself by deep breathing and refocusing on your body parts.
- Distract yourself by listening to music or a little exercise.