The End of Worry

1 This story may never happen

Whenever you notice your ‘worry thoughts’ arising, whenever you notice you are creating a ‘fantasised catastrophe’, use this short phrase to break the mental pattern and refocus – ‘this story may never happen’.

2 Ask yourself that even if what you worry about did happen what would you do next?

Let’s say you worry that you are going to lose your job. Let’s say all the evidence points towards your future being freed up! Take a moment to visualise what you would do next. What would be the next step, the step beyond the job you do now? See yourself taking that step with ease while enjoying and learning from the transition to a new chapter in your life.

3 Put all your worries on a piece of paper and then set fire to it

Write down your worries on a blank sheet and then have a ‘sacrificial fire ceremony’ as you send all your worries up in smoke.

4 See worry as paying interest on a debt that you have not yet incurred

Watch how your worrying is draining you. The thoughts are sucking away your life energy. It’s like a debt collector calling to collect on a debt you do not have. Stop paying off a non-existent debt.

5 Remind yourself that worry is not care then ask yourself what would real care look like

To worry is to generate fear. Worry is fear, it cannot be care, because fear is not love, and true care is ‘love in action’. With this understanding in mind visualise what real care would look like. Instead of sending fearful negative thoughts to the object of your worry, send empowering and loving thoughts.

6 Practice visualising an ‘anastrophic’ picture instead of a catastrophic fantasy

Worry is often just an addiction to catastrophising. So practice the positive opposite, which is ‘anastrophising’! Sing to your self every morning the line from that famous song, “I always look on the bright side of life”. Then check your creations throughout the day.

7 Be honest with yourself and admit that worry is a selfish emotion

And then ‘do something’ truly selfless in the context of what or who you are worrying about.

Questions: What are the three things that you worry about most? Which of the above seven ways might help you to break each of your three worry habits?

Reflection: Worry is a way of escaping into the future in order to avoid the present moment. What do you think you might be avoiding? Sit quietly and reflect and see what your intuition says to you.

Action: Make a mental note to not join in any ‘worry conversations’ this week at work or at home.