Day 36 Things I Can't Control

Anything in my life I feel I can't control: My time.
My time pressures make me feel worried, stressed.
Personality trait: Worrier

 

Hi, prisd. Feeling pressured by not having enough time to do what you want can cause worry and stress, as you well know.

I too am a worrier. I worry everything into the worst scenario. But through knowing about TMS and the MindBody connection, I have learned to not worry everything into a catastrophe. Here are some suggestions on calming and reducing worry:


Calming Techniques That Help With Stress, Anxiety

By Kim Tranell


We asked top meditation and mindfulness pros for their best on-the-spot, do-anywherecalming techniques-- because who has time for chanting "om" when you're about to lose it?


1. Count Your Breaths
Best For: Surviving Red-Alert Emergencies
When it comes to calming down, deep breathing is still the place to start. "By forcing yourself to breathe as you do in your most relaxed moments, you trick your body into releasing calming neurohormones, causing a biological shift in how you feel," says psychotherapist Belleruth Naparstek, a leader in the field of guided imagery. "Just inhale and feel your abdomen expand. Go as slowly as possible, counting in -- 1-2-3. Then, observe the turn of your breath, and breathe it out -- 1-2-3. Whether you do this for one minute or five, it's going to bring you to a calmer place."


2. Be Here Now
Best For: Combating Worst-Case-Scenario Anxiety
"Our minds are constantly in the past or the future -- we'll ruminate on what's too late to change or catastrophize about what hasn't happened yet," says Diana Winston, a director at the UCLAMindfulAwarenessResearchCenter and coauthor ofFully Present. "But the more you practice coming back to the present, the less anxious you'll feel. For example, when I wash dishes, instead of letting my mind wander to all my worries, I really try to show up and pay attention to the sensations of the task -- the water, the heat, the plate in my hand. Eyes open or closed okay.”


3. Flex And Release
Best For: Letting Go Of Work Tension
"Start by clenching the muscles in your forehead and face as you take a breath and hold it for a moment," says Nina Smiley, Ph.D., coauthor ofThe Three Minute Meditator. "As you release the tension, exhale fully and relax. Work your way down your body, repeating the process. The tightening and releasing is a physical cue to the body to let stress go."

 

Nice Walt. Thanks.