when worry goes haywire- practical guide to relaxation and solving problems

1. exercise- this reduces tension, drains excess aggression, frustration, improves sleep, helps concentration. this is the best anti worry solution.
2. breathe- taking a series of deep breaths provided temporary relief.
3. make connections- connect with family, friends, neighbourhood, organisations, work. be part of something larger than yourself. talk to your neighbours. this increases the feeling of strength and reduce your sense of vulnerability.
4. talk to God- pray every day. meditate. read religious scriptures.
5. add strucuture to your life- make lists of tasks to be done. write up a daily schedule. organise things, organise your home, workplace. arrange, order your life to make it easier and simple.
6. do something that you enjjoy
7. avoid the news- media loves the news and fills it with upsetting stories, limit its consumption and keep a cap on it.
8. dont drink excessively- alcohol and drugs cause depression
9. get physical- find someone you like a lot and hug them. touch people.
10. get up- disengage from toxic worry the minute you find it wrapping you. do it deliberately. find and talk to a friend. the longer you let a worry last the harder it becomes to escape it.
11. let music in- sing, listen, play.
12. ask yourself- what is the use of all this worry?
13. have a good cry
14. laugh- humour is one of the best ways of dealing with worry
15. monitor your automatic thoughts
16. examine these thoughts for errors in logic and think of alternative hypothesis that are more logical
17. Ask yourself- what am I basing these conclusions on?
18. Ask yourself- what can I do to increase the likelihood of a more favourable outcome?
19. Ask yourseld- is there another point of view that makes sense?
20. Ask yourself- do you see yourself as a loser or an underachiever?
21. find out how these automatic thoughts and errors in logic reflect on your life and yourself
22. get the facts
23. base worry on reality, not on fantasy
24. worry is a disease of your thoughts and imagination
25. worry derives from misreading of reality
26. learn how to keep things in perspective and see from different points of view, angles, logic, reality, persons
27. learn how to positively talk to yourself
28. keep a notepad on your bedside, table, car and write worry, thoughts down and read and sort them next morning
29. dont sweat the small stuff- after all its all for nothing!!