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Yoga and Healing Arts

How To Quit Worrying And Have More Energy

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Tea Room Conversation, Roots and Wings Yoga and Healing Arts

Jacqueline is a consultant, executive coach, author, speaker and President of Conscious Success LLC. She launched the firm in 2009 to help companies infuse their service teams with renewed energy and empower them to be more productive and handle difficult situations professionally and with less stress. Jacqueline combines over 15 years of corporate management and training expertise with nine years of teaching and coaching of mindfulness and stress reduction techniques.

read more about Jacqueline Brodnitzki

Tea Room Conversation with Jacqueline Brodnitzki

Worrying seems to be the number one cause of stress and the reason so many people feel exhausted. In working with people from Fortune 50 companies to small companies to entrepreneurs and retirees, people tell me they constantly worry about their kids, their parents' health, their job, their company, the economy, the election, the world, and the list goes on and on.

You can see how worry like this causes a huge amount of stress. Most of our worry is for not. How often does the event you worried about really happen in the same way you worried about it? Worry saps your time and energy. It also decreases your happiness and resiliency.

Here are three strategies you can use to quiet your worrying and gain more energy. 


Now, let’s learn how to put these strategies into action. You may want to practice each strategy for a few days before adding the next. They build on each other nicely, and have a powerful effect when combined. For example, try strategy 1 for a few days, then try strategies 1 and 2 for a few days before adding strategy 3.

Strategy #1 - Label The Thought
A study out of UCLA found that just by naming a thought you decrease the intensity of it significantly. By naming your worry, you'll catch yourself when worrying more quickly and you'll be able to reduce it's hold on you.

Try This
Each time you notice yourself worrying:

Strategy #2 - Stop The Story
Worry tends to grow and multiply. Why? Worry is a story. Our stories tend to grow as we think about them. Let me share a personal example. 

A few weeks ago my son was hurt playing football. He took a week off and then was ready to go back to play. However, I was worried. In the game my son was hurt, 3 other boys on his team were also injured. It's really hard to watch a game like that where it seems boys are dropping like flies.  

The week my son was ready to go back to play his team was to face one of the tougher teams in their league. Many parents were worried because with fewer players each boys' likelihood of injury increases. Over the course of the week leading up to the game, I had conversations with other parents and as we talked my level of worry multiplied. I left those conversations very concerned. I pictured that game in which 4 boys were hurt and imagined it happening again this week.

I spent a lot of time that week worrying about the kids getting hurt.  

The game came and went with no one getting hurt. All that worry had simply been a waste of time and energy.   

Sometimes worry is helpful if it leads us to take mindful action. For example,  it would have been helpful if I decided not to let my son play.     
However, since I wasn't taking any action, the worry was for not. If something had happened and my son had gotten injured, my advance worrying would have been a hindrance. Worry is stressful and puts your mind/body into a state of fight or flight. Daniel Goleman, in his book Emotional Intelligence, explains when we are in a fight or flight state our thinking is clouded and not rational.  
If I had been mindful during the week and my son had gotten injured, I would have stepped into action most clearly and known what to do.

Try This
When you notice yourself worrying: 

Notice how many habitual stories you can weaken by not talking and/or thinking about them. Each time you stop a story in it's tracks, the story becomes less of a habit and you'll find it easier to be free from it. 

Strategy #3 - Exhale
This final step is quite powerful, especially when you can't get the worrying to stop—when you feel anxious or are having a panic attack.   

When very worried, anxious or experiencing a panic attack, the balance of oxygen and carbon dioxide in your body gets out of whack. There is too much oxygen which makes it hard to take a deep breath. 
By exhaling fully and then pausing, you allow the oxygen/carbon dioxide ratio to come back into balance and the anxiety or panic attack is reduced significantly.

Try This

Practice the techniques daily over the next three weeks and they’ll become a helpful habit—you’ll remember to use them when you most need help. 

All my best wishes for you,

read more about Jacqueline Brodnitzki

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