Worrier

Dear Dr. LeCrone:

I recently read you column on anxiety and phobias. I do not fear any one specific thing but instead worry constantly over little things. The negative events that infrequently do occur are in reality usually minor. My doctor has said that I suffer from Generalized Anxiety Disorder and has put me on medication, which helps my condition some but I think I need some additional help.

-A reader in Idaho

Dear Reader:

Chronic worriers usually recognize and admit that they suffer from anxiety. For many it is as though worry is a constant companion. The only thing that varies is what they worry about and the degree of anxiety they feel.

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 can then occur. The more they worry, the bleaker their outlook becomes and it causes 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 and leaves them feeling isolated and despondent.

Chronic worriers might find some of the following suggestions helpful:

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 are groundless. Decide to make reason and logic your thinking companions. This takes a lot of practice and won’t happen overnight.

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 simple but is very effective in "reprogramming" your thinking.

Avoid stimulants such as caffeine and pace yourself to avoid work overload and fatigue. Exercise is often very effective in helping worriers decrease their anxiety and increase their sense of well-being.

Begin practicing relaxation procedures several times a day. Focus on relaxing, tranquil, and peaceful images while lying down or sitting in a chair with your eyes closed.

Although these suggestions might help some, psychotherapy with a trained mental heath professional is strongly suggested to assist you understand and treat your anxiety disorder.

Copyright © 2006 Harold H. LeCrone, Jr., Ph.D.