Reining Our Resilience - Tip Number 3

TIP NO. 3️⃣ “How to reduce and overcome worry” - Part 2

Last week we recognised that it is understandable that we may worry about difficult situations, events or matters. This extraordinary time we find ourselves in is no doubt, causing many people to worry or feel overwhelmed.

We identified that worries can cause distress, fatigue, a lessened ability to perform, and burnout. Here are two more scientifically researched, evidence backed techniques to reduce and overcome your feelings of worry.

Try one, or all these techniques, and encourage anyone else in your home to do them as well.

1. Titchener’s Repetition Technique

- Identify a word that best represents your worry or concern.
- Focusing on your word, think about the feelings and thoughts this word evokes.
- Repeat your chosen word aloud, 50 times, over a period of 20-40 seconds.
- Now think about the feelings and thoughts this word now evokes.
You might notice the word no longer has the same power it had before. Instead, it might have a ‘childish’ sound or feeling to the word.

2. Stimulus Control of our Worries

This technique aims to put boundaries around when we will worry, helping us to not feel inundated with thoughts we cannot defeat. These boundaries include:

- Schedule a dedicated time of the day or week to consider your worries. Make sure the time is at least 2 hours prior to bedtime.
- Find a quiet, calm place to consider your worries. Perhaps your backyard, your front doorstep or even the toilet!
- If you begin to fret or worry at another time, repeat to yourself ‘I will worry about this problem at the right time.’
- If worrisome thoughts continue, identify a few key points or words about the worry to remind you later, and reassure yourself that this is not the time.

To learn more about Christopher Shen: 
https://www.christophershen.com.au/resilience.html

For those who need further assistance: 
BEYOND BLUE: https://coronavirus.beyondblue.org.au
LIFELINE https://www.lifeline.org.au/get-help/topics/mental-health-and-wellbeing-during-the-coronavirus-covid-19-outbreak

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