The question was asked: “What role has worry played in your life this week?” Every member of the Mastermind group I am in had a list of things we were worried about—big and small—and this is a pretty enlightened group! Worrying is almost a pastime or an obsession for some people; a way to show they care, to be involved, to feel they matter, or simply as a habit. But does worrying really change anything? And what effects does worrying have on our body?
Let’s define what we mean by “worry”. When we worry about something, according to Google, we are in “a state of anxiety and uncertainty over actual or potential problems”. Three key phrases are contained here:
- A state of anxiety
- Actual problems
- Potential problems
This state of anxiety sets off a chain of events within our body through the release of cortisol and other hormones. Initially, this reaction produces the “fight or flight” syndrome—happily, if we have stepped in front of a moving vehicle. For many of us, the stressor is not an imminent physical danger, but is more subtle in nature. Perhaps our alarm clock didn’t go off, our kids missed their bus, car trouble, deadline changes at work, unhappy clients, etc. In this case, the body’s sympathetic nervous system releases hormones which can boost blood sugar levels and triglycerides. These changes increase the body fat in the blood—making more fuel available by our body to use to address the increase in stress. In addition, we might notice physical symptoms ranging from dry mouth, fatigue and muscle tension to an inability to concentrate, nausea and shortness of breath.
Sometimes our stressors are situational: a family illness, loss of job, and changing residences are good examples. When the situational stressor is removed, stress levels revert to normal. In other cases, stress is chronic, or ongoing. When the body experiences the effects of these stress hormones, serious physical consequences can occur, including (from webmd.com):
- Suppression of the immune system
- Digestive disorders
- Muscle tension
- Short-term memory loss
- Premature coronary artery disease
- Heart attack
- Depression
Additionally, if you are an emotional eater, stress (whether situational or chronic) can become a trigger for mindless eating derailing the most well-intentioned eating plan!
The important thing to remember is that it is not the STRESS causing the physical effects; rather, it is the way we are handling the stress in our lives. And the good news is that we can do much to change the way we handle stress in our lives.
Step 1: Recognize your worries. This sounds simple, but worry is such a way of life for many of us that we don’t even recognize when we are doing it.
Step 2: Watch for patterns. Many folks find keeping a “worry journal” an effective way to identify patterns. For instance, do all of your worries stem from a desire to control, or from values you hold dear? Once you understand the root of the worries, you can begin to understand how to move forward.
Step 3: Know the difference between worries about events you can control, and those you cannot. For instance, I can plan a wonderful party, but I cannot control the weather on the day of the party.
Step 4: Replace the word “worry” with the word “curious” when you begin to think about a problem. Note how the shift from “worrying” to “curiosity” changes your perception of the issue.
Step 5: Can curiosity lead to actions you can take to alleviate the issue? If so, can you implement those actions?
Step 6: If curiosity cannot lead to positive actions you can take to alleviate the issue, focus on letting go of the worry. Commit to releasing the hold that unwanted patterns and worry have on your life. Start with one item and each time it comes up for you this week, try giving less energy (thought) to it. As you practice this, you will find it becomes easier to acknowledge the concern and then release the worry associated with the outcome.
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