Are You Worried about Things You Can't Control?

I recently took an informal survey on my Facebook Page and asked what one thing causes my friends the most stress. Guess what the most the most common response was? "Things I can't control."

As I am still recovering from gall bladder surgery and trying to get back to a regular schedule, I'm reminded of what I can't control. A gall bladder attack and subsequent surgery to remove it a few days later was not on my agenda for the month. Worrying about my situation wouldn't have done me any good - but I still managed to worry about all the appointments I would need to reschedule and how I would juggle with kids while I was recovering.

The Swedish proverb is true that worry gives a small thing a big shadow. If you saw me on FOX 4 Good Day last year then you heard me say that "worry is the misuse of imagination." Click here to watch my interview on FOX.

Anxiety is a significant problem for 13% of adults in any given year. Most people tend to act fine, even though they don't "feel" fine, contributing even more to feelings of worry.

Everyone experiences anxiety from time to time. 40% of people report worrying more now than they did 5 years ago. Most of the time it is for general life events like a final exam (click here for our tips on handling test anxiety), finances after losing a job, a job interview or a teenage child who is 10 minutes late past curfew. When unrealistic, persistent anxiety is a part of everyday life, then it is possible that generalized anxiety disorder (GAD) may be present. GAD affects 3-4% of the population and can be treated with psychotherapy.

Use these Smart Moves to handle things you can't control:

• Know the difference between good and bad worry. If you live in a high crime area it's good to worry about being out alone at night. Living in fear that someone with a rare disease will breathe or cough in your face is an unrealistic worry.
  
• Focus on what you can control like how many times you smile today, how honest you are, the amount of effort you put into your work, how well you listen, etc. This is an interesting list of 50 things you can control right now. Remember this the next time you are at the airport and your flight is delayed! You can control how you react to this situation.
  
• Avoid what-iffing about situations. Stay in the here-and-now.
  Ask yourself, "Is there evidence that I need to worry?" Ask yourself: "Am I trying to control things out of my control?" "On my deathbed will I be glad I worried about this?" "Will this matter to me next year, next month or next week?"


• Use worry to your advantage. If you've been goofing off and not preparing well for an upcoming project then worry can help you spring into action. But don't let worry be a substitute for taking action.
  
• Seek treatment from a professional. Treatment doesn't always mean medication is necessary. If there are significant physiological symptoms and impairment in daily functioning, medication prescribed by a physician with specialized knowledge in the treatment of anxiety can give greater relief quicker than when medication is not used. More importantly, medication can provide the kind of relief and stabilize the anxiety so other forms of treatment are effective long-term. Click here to read my blog post on how to find a good psychologist or psychiatrist and also my handout on how to find a therapist outside of the Dallas/Fort Worth area.

Most anxiety is obsessive and repetitive. Telling someone not to worry further encourages that person to keep the worry to him or herself. It's important to learn how to extinguish the anxiety so daily satisfaction can be increased and you can stay in the Smart Zone.

By the way, I'd love for you to join my Facebook Fan Page or follow me on Twitter!

Worry is the Misuse of Imagination

I think the Swedish proverb is true that worry gives a small thing a big shadow. If you caught the Fox 4 Good Day program last week you saw me say, "Worry is the misuse of imagination." Click below to see my interview on FOX.

Most anxiety is obsessive and repetitive. Telling someone not to worry further encourages that person to keep the worry to him or herself. It's important to learn how to extinguish the anxiety so daily satisfaction can be increased.

Use these Smart Moves to minimize chronic worry:

• Know the difference between good and bad worry. If you live in a high crime area it's good to worry about being out alone at night. Living in fear that someone with a rare disease will breathe or cough in your face is unrealistic worry.
• Set up a "scheduled worry" period. Instead of giving your worries full attention whenever they hit your mind, set up a 15-20 minute period where you can give your worries full attention. Then, defer worrying until the scheduled times.
• Avoid what-iffing about situations. Stay in the here-and-now.
• Is there evidence? Ask yourself: "Am I trying to control things out of my control?" "On my deathbed will I be glad I worried about this?" "Will this matter to me next year, next month or next week?"
• Use worry to your advantage. If you've been goofing off and not preparing well for an upcoming project then worry can help you spring into action. But don't let worry be a substitute for taking action.
• Seek treatment from a professional. Treatment doesn't always mean medication is necessary. If there are significant physiological symptoms and impairment in daily functioning, medication prescribed by a physician with specialized knowledge in the treatment of anxiety can give greater relief quicker than when medication is not used. More importantly, medication can provide the kind of relief and stabilize the anxiety so other forms of treatment are effective long-term. Click here to read my blog posting on how to find a good psychologist or psychiatrist.

Getting Your Head Straight and Loading the Wagon

I was recently a presenter for the Association of Equipment Manufacturers in Scottsdale Arizona. It was a beautiful place at the Kierland Westin Resort. I was asked to present twice, with one of the presentations during lunchtime for some of the key leaders in the organization. The audience was mostly made up of men who travel internationally and bring high level management skills to their organizations. I always collect little tidbits of information during events like this and this event was no different.

At the end of the presentation and after the group that gathered around me disappated, a nice man handed me a piece of paper and gave me a smile. He proceded to tell me that he felt my message was smack on target for their industry and for the challenges they faced as managers.

"Don't worry about the mule going blind, just load the wagon" was written on the piece of paper. From my presentation he knew I understood this idea and believed that I would like it. I do and I believe you will too.

This well educated gentleman has read many business books, has very knowledgeable mentors and this statement guides him almost daily has he moves his business forward. This is a tidbit worth sharing as I hear from many of you that you don't want to get distracted by the economy, performance issues, and some uncertainty in your future. Stay in the Smart Zone and concentrate on loading the wagon. I hope you find this helpful and thanks to the man with the smile.