Worry – to feel or cause to feel anxious or troubled about actual or potential problems
It can be very hard not to worry, especially when facing a situation you never imagined could happen. Our world is changing rapidly and with the non-stop media coverage of this virus, it is even harder not to worry, not only about yourself but about family and friends.
We all suffer from worry and anxiety at the best of times, but especially now when nearly everything you see or hear has a negative feeling. It can make you feel as if all you are doing is worrying.
Worry can be triggered by several things and surprisingly worry can also be triggered when your life seems to be going well. When you suddenly get that thought “what if this doesn’t last? But considering our lives at the moment and the uncertainty around Covid-19, it is natural for us to be concerned and have some worry around us.
Everyone worries to some degree, and some planning ahead can help you cope. Worry becomes a problem when it stops you from living your life, leaving you feeling demoralized and exhausted. There are essentially two types of worry.
These are real worries about what is actually affecting you at the moment.
It’s going to rain, and the washing is still on the line.
I need to phone my friend because it is her birthday.
I can’t find my mobile phone.
I can’t afford to pay the school fees.
I have had an argument with my partner, and he is not talking to me.
My coronavirus test came back positive.
For real problems, you have a certain amount of control over them. And the best way to tackle them is to observe the problem and then decide on what the best solution is going to be. Can you deal with it yourself, or do you need to enlist the help of others to make decisions, problem-solve, and find solutions?
These are worries that do not currently exist but might happen in the future.
What about my future finances?
What if my car breaks down?
What if I don’t pass my exams?
What if I die?
What if my partner does not call me today?
What happens if I catch the coronavirus?
Of course, given the state of the world with Covid-19, so many people are worried about catching the virus. However, there are ways you can deal with this worry, by adhering to suggested guidelines to keep yourself safe; such as washing your hands and social distancing.
Worries are sometimes based in the future and are fears about what could possibly happen. But not all the things we worry about have the same chance of happening. What’s more, even if there is a strong chance of something happening, our worrying about it often doesn’t do anything to change the fact.
So instead of worrying about what-ifs, concentrate on other things that will bring more fulfillment and happiness into your life. And if by any remote chance that potential worry becomes an actual worry, you can deal with it then.
With the current Covid-19 virus, your normal routines and daily activities might change. Naturally, this can be unsettling and things you usually did to look after your well-being have become difficult. Whether you are working from home, in isolation or practicing social distancing, it can be helpful to organize a daily routine that involves a balance between activities that:
• Give you a sense of achievement.
• Help you feel close and connected with others.
• Activities that you can do just for pleasure.
Some Final Tips
Set a routine. If you are spending more time at home, it is important to continue with a regular routine. Maintain a regular time for waking up and going to bed, eating at regular times, and getting ready and dressed each morning.
Stay mentally and physically active. When you plan your daily timetable, have a go at including activities that keep both your mind and body active. For example, you could try learning something new with an online course or challenge yourself to learn a new language. It’s also important to keep physically active. For example, doing rigorous housework for 30 minutes, or an online exercise video.
Practice gratitude. At times of uncertainty, developing a gratitude practice can help you to connect with moments of joy, aliveness, and pleasure. At the end of each day, take time to reflect on what you are thankful for today. Try and be specific and notice new things each day, for example ‘I am grateful that it was sunny at lunchtime so I could sit in the garden’. You could start a gratitude journal or keep notes in a gratitude jar. Encourage other people in your home to get involved too.
Notice and limit worry triggers. As the Covid-19 develops it can feel like we need to constantly follow the news or check social media for updates. However, you might notice this also triggers your worry and anxiety. Try to notice what triggers your worry. For example, is it watching the news for more than 30 minutes? Checking social media every hour? Try to limit the time that you are exposed to worry triggers each day.
Make sure you stay ahead of fake news. The World Health Organisation has a great site giving factual and up to date information as well as a page dedicated to myth busters
I wish you health, safety, and contentment during this trying time in life. Try new things, bond with family and friends even if it is via video chat or phone calls and start planning a whole bright and happy future. We will come out of this, so make sure you are ready to see your dreams manifest.
Blessing to you
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