Managing Worry

People come for counselling for a variety of reasons including how to manage worry.

The worry may be because of an ongoing stressful situation or because of a pattern of worrying since childhood.

It is sometimes hard for people to find ways to cope with worry and calm their mind. In this weeks post, I would like to share some tips on how you can manage worry, regardless of the circumstances or origin of the worry. 

My first tip is to try to find enjoyable ways to occupy your mind. This could be by starting a new hobby at home or getting out of the house more and meeting friends. Walking has been proven to help with worry and to calm your mind. A 2024 University of Limerick study found that even 50 minutes of brisk walking every week is linked to much lower odds of having Generalised Anxiety Disorder (GAD). This condition is characterised by excessive and persistent anxiety and uncontrollable worry that occurs for at least six months.

Any activity that absorbs your mind's attention is helpful to switch off the worrying or anxious thoughts. 

Spending time outdoors in nature is very helpful as being outdoors can change our perspective. Being cooped up indoors alone is unhelpful for managing worry as we tend to ruminate when in the house.

Start gardening or any outdoor hobby to help you cope better with the worry.  Find an outdoor project or go walking in a scenic place you love. 

When you wake in the morning, get up immediately rather than allowing yourself to start thinking and worrying. There is nothing to be gained from lying in bed worrying.

If possible, get some exercise outdoors early in the day so you get your day started on a positive note.

Listen to something funny or uplifting in the morning. Find a podcast or radio channel you enjoy and turn off the news. 

Talk to your friends and family about what is on your mind.

Sometimes we need another person's perspective to help us see that our worry may not be as big as we believe it to be.

If you are struggling with ongoing worry and need an independent person to speak to, speak to your G.P or seek out some counselling for yourself.

Remember that 'worrying does not take away tomorrow's troubles. It takes away today's peace'.

To book a session with Nicola in person or online, click here

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