Exploring Wellness for Body, Mind and Self: Soothing the Worried Mind
From Anne Meneghetti, MD, 5/19/2009 10:00:54 AM
There are times when the mind seems inconsolable with worry, when the logical side of the brain is unable to convince us that everything will be alright. Nothing can replace head-on problem solving that gets to the root of the concern. However, if you've done all you can and still find your mind buzzing with worry, consider some of these soothers for temporary relief:
Call your bluff. Ask yourself, "What if my worst fear actually happened? What would I do?" Write it down if needed. This line of thinking gives perspective about how realistic our concerns are. You may be surprised at your own answers.
Move. Directing energy and attention to the body instead of the mind can have a very calming effect. If you are the type of person who becomes inactive when you worry, consider reversing the trend.
Breathe. Many of us unconsciously breathe in a shallow pattern, mostly from the top section of the lungs, when we're worried. Reverse the trend with a few big breaths that expand the belly button outward. The mind and the breath are intimately connected; breathing calmly and deeply can send the mind a message of reassurance.
Be regular. Excess worry can sometimes disrupt our schedule, either increasing frantic activity or sending us into isolation. Just as children benefit from a predictable schedule, do what you can to follow a normal routine. A good night's sleep and an early start on the day can settle the mind. Eat regular meals without overindulging. Examine any use of caffeine and alcohol to see if they may be worsening your worrying.
Explore the senses. Some find that certain scents are calming and soothing. Scent is personal, so explore what works for you. Consider pure essential oils: some are suitable for wearing as fragrance, others can be diffused into a room, just be aware that others may not share your reaction to particular aromas. Relax with a cup of warm milk with a pinch of nutmeg and other sweet spices in the evening. Consider how much news you really need to stay informed; consider more relaxing options for your eyes and ears, especially late in the evening.
Get support. One of the few comforts in these times is that most of us are in this together. We are not alone. Sharing my concerns with a friend seems to give me reassurance, make me laugh, or at the very least, provide greater perspective. Do not underestimate the power of true friendship. If worrying is interfering with your daily life, consider professional help.
Offer it up. Have you ever seen a child pick up some random object off the floor and present it like a gift to a parent? In the same way, we can mentally offer up whatever is inside our minds. Some spiritual traditions use prayer or song to express these offerings. For others, it may mean offering up the worry to a higher part of our own selves, or to the collective wisdom that pervades creation.
Whatever works for you, be prepared to repeat it as needed during these challenging times.
Wishing you peace,
Dr. Anne
This information is purely educational and does not replace a physician's advice that may be unique to each individual. For all medical concerns, please see a physician to establish a diagnosis and explore proven treatments. Please note that any views or opinions presented in this email are solely those of the author and do not necessarily represent those of the company or REAL Powered by Humana program.
