Why Should We Focus On Worry?
Why Should We Focus On Worry?
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Main Ideas
Learning Objective
Understand why worry is an active mental process and how recognizing it can help in managing stress effectively.
Behavioral Objective
Identify moments of worry and practice shifting mental focus from negative rumination to positive meditation.
Key Thought
Worry is a mental habit we can control-by choosing to focus on positivity, we reclaim our peace of mind.
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Main Ideas
Learning Objective
Understand why worry is an active mental process and how recognizing it can help in managing stress effectively.
Behavioral Objective
Identify moments of worry and practice shifting mental focus from negative rumination to positive meditation.
Key Thought
Worry is a mental habit we can control-by choosing to focus on positivity, we reclaim our peace of mind.
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Terms
- Meditate
noun
The practice of focusing the mind on a specific thought, activity, or concept to achieve mental clarity and emotional calm.
- Positive Reframing
noun
The process of viewing thoughts or situations in a positive light by finding new ways to think about them.
- Worry
noun
A mental activity involving anxiety and negative thoughts, often about potential problems or challenges.
-
Terms
- Meditate
noun
The practice of focusing the mind on a specific thought, activity, or concept to achieve mental clarity and emotional calm.
- Positive Reframing
noun
The process of viewing thoughts or situations in a positive light by finding new ways to think about them.
- Worry
noun
A mental activity involving anxiety and negative thoughts, often about potential problems or challenges.
Introduction
Worry is often seen as an unavoidable part of life, but what if we started viewing it as a habit we could control? The surprising truth is that worry is not just an emotion-it's an action, a verb that requires effort. Recognizing this can shift our perspective and help us manage worry more effectively. By understanding worry's role and reframing how we use our mental energy, we can transform it from a source of stress into an opportunity for growth. This section will explore why we should focus on worry, learn to recognize it as an enemy and find better ways to respond.
Why Should We Focus On Worry?
There is something very interesting about the definition of worry: It's a verb! This is important because, as everyone learns in elementary school, verbs are action words.
That means that WORRY TAKES WORK... It is an activity: "To allow voluntary choice or will."
This is a good news/bad news scenario for us. We get to choose whether we worry. Is worry your favorite habit? Consider this situation: you're running late for your child's doctor appointment, you're rushing around yelling at your kids to move faster, get in the car...
It's time we begin to see worry for the enemy that it is! When facing an enemy, knowing your strengths and who you are fighting is best.
Ask yourself if you have ever meditated for stress. Now, ask yourself if you worry. If yes, you are an expert meditator; you didn't realize it. Worry is meditating on the negative... choose to meditate on the positive instead!
Sun Tzu: Know Yourself and Your Enemies
Sun Tzu, the famous 6th century Chinese General said it best:
"It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles; if you do not know your enemies but do know yourself, you will win one and lose one; if you do not know your enemies nor yourself, you will be imperiled in every single battle."
The Real Enemy
Let's unpack that concept in the context of stress. First of all, what is the real enemy? The mind is the real enemy. For what purpose? It is our mind that decides how to respond to certain information. As humans, we only have one hundred percent control of our minds. Again, our mind is the only thing humans have 100 percent control over. This quote is true: "You need to know yourself and your mind because they can BOTH be the enemy!"
It's All in Your Head
Dr. Wright often jokes, "It's all in your head." Stress and worry are made up by your mind, even if the feeling is real. Wayne Dyer says, "The components of anxiety, stress, fear, and anger do not exist independently of you in the world. They do not exist in the physical world, even though we talk about them like they do." Let's avoid stress response and create some new options.
Worry Journal
Objective: Become aware of how often and why you worry by tracking your thoughts.
Activity:
- Keep a small notebook with you and jot down each time you notice yourself worrying.
- Write down what triggered the worry and how it made you feel.
- At the end of the week, review your notes and identify common themes or triggers.
Reframe Your Thoughts
Objective: Practice transforming worry into positive thoughts or actions.
Activity:
- Choose one or two common worries from your journal.
- For each worry, write a positive statement or possible solution (e.g., "I'm worried about my presentation" becomes "I'm prepared, and I'll do my best").
- Repeat these positive statements to yourself when you catch your mind starting to worry.
Guided Positive Meditation
Objective: Replace worry with intentional, positive meditation practice.
Activity:
- Find a quiet space and set a timer for 5-10 minutes.
- Close your eyes and focus on a positive memory or image that brings joy.
- Whenever worry intrudes, acknowledge it and redirect your mind back to the positive focus.
- Reflect on how you feel after this practice.
Making Healthy Lifestyle Behavioral Change
Making any significant change in life is hard. Most of our behaviors, whether healthy or not, are learned from the people and environments we associate with. Overtime our behaviors (whether unhealthy or healthy) have real consequences to our health and well-being. While change is often hard, it is achieve-able and worth it.
Practicing Mindfulness and Meditation in Daily Activities
It is common for individuals to experience stress, anxiety, and an overall sense of feeling overwhelmed. These feelings can wreak havoc on your mental health, ability to meet daily challenges and relationships with others. While certain levels of stress are unavoidable, there are practices you can incorporate into your everyday life to navigate these challenges better.
Course Outline
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