Nagging Worries and Racing Thoughts – Part 2

So, the worries and racing thoughts have you, huh?! Well don’t feel bad, you are not alone and there is actually some predictability to when you are most likely to be troubled by them, as mentioned in last week’s blog. That predictability allows you to identify some strategies that work in the situations that arise most often. So, lets map out a strategy to give you a fighting chance to overcome the worries and racing thoughts.

First, identify the times, places, and situations that they are most likely to occur. This will help you get a better idea of what the triggers are. For example, as I was discussing with a young woman today, one of those absolutely unavoidable times for troublesome thoughts is in the weeks and days leading up to a doctor’s visit when they want to do lab work and run diagnostic tests to assess how you are doing.

There’s just no way that you won’t be at least slightly worried, if not totally preoccupied with worry. In situations like that you know worry is almost unavoidable. So, the first step is acceptance. No need to worry about being worried! It’s totally understandable and appropriate. And, situations like that are very temporary.

Next, keep track of which of these times, places, and situations occurs the most often. That way you can work on intervening in those situations that have the most upsetting effect on you.  

Now, see if you can isolate the most powerful influences. For example, when you are alone, when it’s dark and quiet, when you are bored, when you hear/read something in the media about your illness, when you don’t feel well physically, etc. As you hone in tighter and tighter on these influences you become more and more likely to really have some positive impact.

The solutions and strategies we will be using will fall into one of three categories – environmental interventions, cognitive interventions, and physical / physiological interventions.

Environmental interventions are at times the easiest. For example, if you are most likely to be worried when alone, ask some friends if they would mind being available to you by phone or even in person when you are feeling really troubled. Call them, invite them over, join in social activities when possible.

If you tend to worry when the evening comes because it’s dark and quiet, use soft lighting and soothing music which allows sleep but provides comfort. If you are most inclined to worry when some new ache or pain emerges, don’t hesitate to contact your treatment team or set up an appt. with your primary physician.

Next week I’ll describe the cognitive and physiological strategies.