Take action

TAKE ACTION... TODAY!

Some of these suggestions may work for you:

TRY THEM!

Take Action - evaluate all your options, then make a decision and act on it. There is often something you can practically do about a situation you are worried or anxious about. Consider each worry one by one, Then ask yourself, on a scale of 1 – 10 (where 1 is slightly worrying and 10 is extremely worrying)

How important is this worry?

If it is less than five, leave it for another day!
(use our worksheet to help you)

Positive Thinking - ban the "worry" word and use concern, issue, problem dilemma, challenge instead.
Talk to friends - they may be able to suggest a possible course of action or solution. Worry is often a habit, doing a ‘reality check’ with others can help you to change your thinking from negative to positive
Write it down! - Worrying often happens when you are trying to go to sleep. Keep a notepad by the bed, write it down and tell yourself you will deal with it in the morning. You can use this technique in the day too, deferring all your worries for e.g. 30 minutes, to a designated later time is really helpful rather than being unproductive all day
Relaxation - this is another excellent way to cultivate the habit of postponing worry (down load our audio visualisation and use it regularly until you are an expert at the technique
Physical activity - exercise is excellent as it changes the focus from the mind to the body, relieves tension and uses up the excess adrenalin. You don’t have to go for a long run or the gym, a good steady walk can be just as effective. Regular exercise is known to improve mood and will increase your sense of well-being. It’s good for the heart too as well as the head!
Improve your diet - it’s a good idea to cut down on caffeine in coffee, tea and cola drinks as it is a stimulant that heightens the effects of tension and worry. This is especially relevant in the evening for those of you that are prone to worrying at night. Eating well at regular intervals can also help as unstable blood sugar levels lead to jittery feelings that contributes to your state of mind. Alcohol and smoking also both affect mood so consider reducing or stopping if worry is really affecting you
Complementary therapies - consult a qualified practitioner who can look at you as a whole person. There are many options that can help including, yoga, massage, acupuncture, reflexology and aromatherapy. (see Useful Organisations)
Psychotherapy/counselling/medication – these options may be needed for extreme worry that leads to constant anxiety. See your GP who will be able to advise what is best for you.