Reining Our Resilience - Tip Number 2

TIP NO. 2️⃣ “How to reduce and overcome worry” - Part 1

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.

Worries can cause distress, fatigue, a lessened ability to perform, and burnout. These scientifically researched, evidence backed techniques can help you 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.

Step 1. Write, seal and tear up your worry

If we can conceptualise our thoughts and worries as objects we can reframe and manipulate them.

- Identify an unhelpful worry.
- Write the worry on a piece of paper
- Insert the paper into an envelope and close it.
- Now tear up the envelope, into as many pieces as you want.

You may observe the feelings and emotions that the unhelpful worry now evokes, no longer seems to be so overwhelming.

Step 2. Distance yourself from the worry

By conceptualising our unhelpful worries as mere objects, we can distance ourselves from them. 

- Reflect upon your earlier unhelpful worry
- Reframe your unhelpful thought as merely an object.
- Instead of ‘thinking’ the unhelpful worry, tell yourself, “I am simply experiencing this unhelpful worry.” “I am not defined by my worry.”

Step 3. Take away the power of your worry

We can evaluate our worrisome thoughts as being helpful or unhelpful, just like a detective.

- Reflect upon your earlier worry.
- Ask yourself, ‘is this worry helpful or unhelpful?’
- Ask yourself how this thought occurred and evolved and if it is helpful in your daily activities.
- If you conclude that the worry is unhelpful, will further diminish the power of the worrisome thought.

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