Worry has been around for a long time. In fact, Dale Carnegie wrote about it in 1948with his book How to Stop Worrying and Start Living.
Even before Mr Carnegie’s book bust onto the scene, we have been worrying long before that.
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Ancient philosophies in the Hellenistic period talked about it.
Ancient heroes had to address it.
It’s been around as long as we have. It’s a basic human emotion, and the focus of our worries changes over the years. We always need to be aware and put strategies in place.
I will often worry where I think others will make a judgement of me. When I went on a career break, I delayed the decision, even though I knew it was what I wanted, because I was so worried about what others may say or think when they found out. Yet, everyone was supportive. I had a great trip and adventure. It changed everything for me. At the time though, I spent both sleepless and restless nights thinking about how I was going to let others know, and imagined all of the negative things that might be said.
Here are six daily processes that we can take to reduce worry.
Time in nature/move/exercise
Taking time to move and exercise does wonders for our body. Apart from maintaining health, it can bring us into the moment. Spending some of the time outside is good for our bodies, so where we can, go for a walk or a ride, or even do some pushups in the yard.
Spontaneous movement is always good, although scheduling it in certainly helps with our busy schedules. For me, morning gym is a must as then it is done. Then I have more flexibility in the evening to go for a walk, or a bike ride, or stretch. I don’t have to worry about getting a workout in as it’s already happened. Outdoor pursuits are also good as we can also be grateful for the views and sights that we get to see. Plus, we also get the benefit of being able to work on our core and stability. The ground isn’t perfectly flat when you are walking, or trying to go an exercise. That’s a bonus benefit.
Time outside reduces stress and promotes relaxation, lowering cortisol levels and enhancing overall well-being. Exposure to natural light helps regulate circadian rhythms, improving our sleep quality. Being outside exposes us to the world, so it will boost immune function by increasing exposure to beneficial bacteria and reducing exposure to harmful pathogens. Time in nature enhances mental health, reducing symptoms of anxiety, depression, and improving cognitive function.
Plus, let’s not forget that being outside gives you exposure to vitamin D has great benefits.
So how good is vitamin D?
It aids in calcium absorption, promoting strong bones and teeth. It plays a crucial role in supporting immune function, reducing the risk of infections, and possibly even preventing chronic diseases like multiple sclerosis and certain types of cancer. Adequate vitamin D levels are associated with improved mood and mental health, reducing the likelihood of depression and seasonal affective disorder. Furthermore, it supports cardiovascular health, regulates insulin levels, and promotes muscle strength and balance.
Plan for the day- focus on less, determine what needs to be done over nice to be done
Taking some time to go through a rough outline of the day can help us to focus our priorities. If we focus on less, we can slot it in, and we also set what’s important at the start of the day so we can then say ‘no’ where needed. Do important tasks first. Nice to do come last. It’s also good to understand your own focus windows, when you are more alert and attentive, and you then then focus you move complicated tasks to complete then when you are in the zone and can be distraction free.
Pursuits of hobbies
Spending time on the things that matter help us. We can build skills, create things, challenge ourselves, lose time and enter a flow state.
It provides a break from routine, restores energy, and allows for self-expression, exploration, and enjoyment, leading to a more balanced and fulfilling life.
As Seneca has written, leisure is necessary for everyone.
Time with others
Spending quality and engaged time with others is critical. It’s a great way to increase your connection, share laughs, pursue activities together, and to gain different insights and perspectives. These meaningful interactions foster a sense of belonging, which helps enrich our lives, and reduces any worry we may have.
Be creative/create things
Stretch your brain and comfort level by doing new and different things. Create new content. Learn a new song. Explore thoughts and ideas. Be a beginner.
What is in our control
Remember what is in our control and what is not – and to build towards not worrying what is not up to us. The outcome will now be what it will be.
This leads us to the next point. Think about what is actually the worst realistic thing to happen? It’s often not as bad as we think. We can recover if it does go pear shaped.
So those were a few short tips about worry that we can look at bringing into our daily lives.