Do you find yourself constantly worrying?

Many of the letters that I receive from readers focus on difficulties they are having because of their tendency to be constant worriers. As one individual recently stated, "If I am not worried, I find something to worry about. I wake up in the morning and start worrying and go to bed at night worrying. Most of my thoughts and emotions are centered around my worries, and I'm sick and tired of being a worrier. What can I do about this problem?"

In my experience, chronic worriers are often those individuals who have made anxiety, fear, and worry their constant companions. They tend to ruminate, over-evaluate, and become hyper-sensitive to negative consequences. A successful event, for these individuals, can be quickly cast aside by their tendency to qualify their success and good fortune with such thoughts as, "I really didn't deserve this, this positive event is only temporary, something bad is sure to follow, there must be a fly in the ointment somewhere."

Worriers often tend to develop sleep and appetite problems, physical complaints which have no medical basis, feelings of guilt and worthlessness, restlessness, problems relaxing and other similar difficulties. A vicious cycle occurs. The more they worry, the bleaker their outlook becomes causing them to further perceive most events in their life as negative and without hope. Their tendency to be tense and anxious often alienates them from family and friends leaving them feeling isolated and falling deeper in despair.

If you tend to be a chronic worrier, some of the following suggestions might be helpful:

• Decide that you are ready to change. Tell yourself that most of things that you worry about tend to never occur. Try making a list of the things that you worry about and then look over the list periodically and recognize that most of your fears were groundless. Decide to make reason and logic your thinking companions. Practice increasing your optimism by focusing on your successes, savoring these moments and events and increasing the amount of time you spend going over the details of these successes.

• When negative thoughts occur, try pushing them out of your mind by mentally telling yourself to STOP these negative thoughts. Repeat this to yourself over and over until the thoughts disappear. This thought stopping technique sounds very simple but is very effective in "reprogramming" your thinking.

• Exercise is often very effective in helping worriers decrease their anxiety and increase their sense of well-being. Develop a regular program of exercise and stick with it. Research has demonstrated that individuals, who are more physically fit, tend to suffer from less anxiety and other emotional difficulties.

• Begin practicing relaxation procedures. Focus on relaxing, tranquil, peaceful images while lying down or sitting in a chair with your eyes closed. Do this several times a day, especially right before going to sleep.

Break the worry habit by choosing to think differently. Counseling may be necessary for persistent difficulties.

Copyright c 1993 Harold H. LeCrone, Jr., Ph.D.