Whether you are coping with the aftermath of a natural disaster, a serious illness or terrible accident, you may be faced with making important decisions about rebuilding or repairing a home, starting over in a new place, trying to find a job or figuring out where to get some extra cash. Even though we know that the immediate concern has passed, we still worry because our lives have been turned upside down.
Janet Brown, Family Life Field Specialist states, “Many of us play the “what if” game with ourselves. What if I make the wrong decision? What if someone is taking advantage of me? What if I don’t have enough money? What if... And so we worry. We feel stressed and anxious - that things are happening that are out of our control and we must make decisions quickly. Often we must make decisions about things we don’t know much about, such as choosing roofing materials or understanding insurance and legal clauses. We may be tempted to simply throw our hands up in defeat.”
Though you can’t do anything about what has happened, you can do something to control your worrying. Here are some simple strategies to reduce stress and anxiety.
Do One Thing At a Time
Is it difficult to concentrate? Do you find yourself constantly drawn into the television to get the latest news? You aren’t alone if you find yourself glued to the TV. In fact, doing this has become so common that it has a name: the CNN Effect. If continuous news of storms, war and death cause you to worry, watch the news once and then turn it off. Watch something light and entertaining.
Are you so wrapped up in what’s happening and the decisions that you must make that you lose track of your usual work and daily tasks? Specialists suggest that doing one thing at a time, and completing that project before beginning another is a good way to help gain control over stress. Checking these things off a list is a great stress reducer.
Stick to a Routine and Keep your usual schedule
One of the most effective ways to reduce stress is to keep a routine. It is sometimes hard to do that when you have other things on your mind. Stick with your regular schedule as much as possible. People who miss their regular activities because they are worried can easily become isolated, lonely.
Eat and sleep - regularly and well
During times of stress some people say that they just can’t eat…while others use eating in an effort to reduce their feelings of stress. Remember that regular healthy meals are especially important for people taking medications and those with diabetes. If you are staying up later than normal to watch the latest news, you may not be getting enough sleep. And, for many people, “watching the war” right before going to bed is like eating spicy food late at night – you just don’t sleep very well!
Exercise is a stress-buster
Fresh air and exercise are well-known stress busters. Take a walk alone, or better yet, with friends. Sharing joy as well as concerns is a great stress reducer. Talking also helps us as we try to make decisions. Be wary of the “gloomers and doomers” whose negative talk may increase instead of decrease your stress and anxiety. Learn to walk away if you find a conversation is increasing your stress level.
Listen first, then talk to yourself
Gather the information about the decisions that you need to make. Talk to family and friends, read the papers, check the Internet, and comparison shop. Then, ask someone you trust, a family member or friend, to help you sort out your options and make your decision. Once you make your decision tell yourself that you made it with the best information you had and then tell yourself to move on to the next decision.
Moving on…the hardest part
Once you’ve thought this all through and made your decisions, it is time to let go. Ask yourself: “Is there anything more I can do?" If you’ve done all you can, then relax a little and get on with life.
Of course, these strategies won’t make all the fear go away, but they may help you regain control over your life--no matter what your age or situation. If you have done everything you can to calm yourself and are still feeling stressed and anxious, you may want to ask a professional for help in finding other ways to reduce your stress. Call your health provider, speak with your clergy person, or contact the mental health department for guidance.