Tag: Positive thinking

Our Worries Are Caused by Negative Beliefs

Most of our worries are driven by negative beliefs. For instance, the belief, If I want to be liked, I must look good, produces worries about one’s appearance and behavior. Other examples include: * I’ll never have enough money. (Worry about finances and security.) * I always sabotage my success. (Worry about not being good enough) * Relationships just don’t work for me. (Worry about never having a happy marriage.) * We could all be happy if only Dad would stop drinking. (Worry about Dad’s disruption of the family.)

Although such “whispered lies” are often about ourselves, they also can focus on our children, spouses, friends, or relatives; for instance, the last example about the father’s drinking. Other distressing beliefs involve institutions, as in If the government would just change this policy, we’d all be better off (Worry about politics and security).

Such negative beliefs sap our energy and keep us spinning in circles, as we repeat the same old dysfunctional patterns and blame the world for our unhappiness.

Here’s the good news for all of us: Even though we don’t have the power to change most things that bother us, we DO have control over what we think. As we change our thoughts from negative to positive, our world changes accordingly. The No-Worries Exercise will help you do this.

The No-Worries Exercise

In this exercise, you’ll identify your worries and their consequences. Then you’ll imagine your life without these negative effects, set a goal, and choose specific tools to change your thinking. Begin by reading the three examples below. The first is one of my own worries; the second and third examples concern other common situations. Then, follow the directions at the bottom.

Examples

Gigi’s Worry: I’m never going to finish this book!

Second Worry: I’m afraid to go to my high school reunion.

1. Thoughts, beliefs, or feelings: I’m depressed because I’m too fat. People will criticize me.
2. Consequences of holding these thoughts, beliefs, or feelings: I’m eating to ease my stress. If I don’t go, I’ll feel terrible about missing everything.
3. If I could grow beyond this worry, what would my life be like? I could relax and enjoy my friends without feeling self-conscious.
4. Goal: I am comfortable with my weight and eat only when hungry. Tools: Therapy, meditation, Weight Watchers.

Third Worry: I’m concerned my adult son may have had a relapse.

1. Thoughts, beliefs, or feelings: I’m terrified and I have no idea what to do. I could never go on if something bad happened to him.
2. Consequences of holding these thoughts, beliefs, or feelings: I’m so worried. I’m just stuck. I can’t enjoy anything. I’m numbing myself out with overwork.
3. If I could grow beyond this worry, what would my life be like? I would trust that I will be okay, regardless of the outcome. I could enjoy my life again.
4. Goal: I enjoy my own life and accept my son’s choices without judgement . Tools: AlAnon meetings, read “Codependent No More,” meditate daily. (Therapy?)

Directions: No-Worries Exercise

After reading the examples, think about a situation that’s troubling you. To get the juices flowing, you might write or draw in your journal, or talk about it with a trusted friend. On a piece of paper, write your answers to questions 1-4. Then go into action to with your worry-dissolving tools.

1. Select one worry for this exercise, and write your own thoughts, beliefs, or feelings about it.
2. Underneath it, describe how this worry and its associated beliefs have caused trouble for you or your loved ones.
3. If you could grow beyond this worry, what would your life be like? How would it look and feel?
4. Set a goal for releasing this pattern of worry and list 2-3 tools from Worry Less Now (or elsewhere) to help you overcome your negative thinking.

After you complete the No-Worries Exercise, pat yourself on the back for taking the first steps toward freedom from your worries. Now, put your plans into action!

As you focus on improving the content of your thinking, your emotions will be more stable, and your positive stance toward life will bring pleasing benefits.

P.S. If you find that looking so closely at your troubles is causing ongoing distress, please consult with a counselor, doctor, minister, or healthy friend.

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