Let's face it, sometimes it's a bit weird out there (or is this an understatement?) and it's easy to feel overwhelmed by uncertainty or anxiety.
Political developments, economic instability, environmental concerns and also personal challenges with work, finances, relationships or health – it's sometimes too easy to feel down and when the world feels bleak, finding calm and clarity can feel like an even bigger challenge.
Let's find out what happens in our mind and body when we worry and – most importantly – what we can do to bring a sense of peace and empowerment back into our lives.
After all, it's a well-known fact that much of what we fear is merely hypothetical and never happens.
Thank goodness!
What happens when we worry?
Worrying is our brain's attempt to predict and prepare for potential dangers.
It activates the sympathetic nervous system (fight-or-flight response), flooding the body with stress hormones like adrenaline and cortisol.
These hormones are helpful in short bursts, but when worry becomes chronic, the constant state of hyperarousal can have many negative follow-on effects like:
mood swings
difficulty concentrating
bad sleep
digestive issues
a weakened immune system
aches and pains such as tension headaches, shoulder pain (carrying the weight of the world on your shoulder!?)
jaw clenching
Worry isn't helpful at all
Worry rarely leads to action, on the other hand, it often keeps us stuck in a loop of anxiety.
Of course, it's normal to be concerned about serious issues, but endlessly replaying worst-case scenarios only fuels despair and hopelessness – and it wastes precious energy on 'what-ifs' instead of focusing on the present moment, where real solutions can emerge.
And let's face it, the present is all we really have and experience right now.
How to find comfort and calm
The good news is that you don’t have to stay trapped in worry – yes, I know, it's easier said than done, but keep in mind that worrying about something takes as much energy as envisioning a possible positive outcome.
Next time you notice falling into the worry trap, try any of these strategies to regain confidence in a good outcome and positivity – and I'm not talking about toxic positivity or even denying reality.
As before, keep in mind that most worst-case scenarios never turn out as bad as we often think.
You might have heard the Mark Twain quote:
"I've had a lot of worries in my life, most of which never happened."
So, how can we cultivate calm in the midst of a stormy world?
Here are a few suggestions that can be the first step in the right and more peaceful direction.
Remember, you don't have to implement everything overnight and maybe some of these suggestions won't work for you, but I can only encourage you to give it a try as the proof is in the pudding, right? And hopefully you'll gain moments of peace and joy along the way.
Grounding exercises Practice mindfulness to bring your attention to the here and now. Techniques like deep breathing, focusing on your senses or a simple meditation can help calm the nervous system and break the cycle of anxious thoughts.
Acknowledge and validate your feelings It’s normal and OK to worry. Ignoring your emotions doesn’t make them disappear — instead, try to acknowledge them without judgment. Journaling, talking to a trusted friend or going out and enjoying nature can help to distract.
Move your body
Exercise is a powerful stress reliever - even a short walk or some aerobic exercises – ideally outdoors, not in a stuffy gym – can calm your mind.
Limit news and social media consumption It reminds me of this cartoon I saw a few years ago, which said: 'My desire to be well-informed is currently at odds with my desire to remain sane. ' Sums it up nicely, doesn't it? But if you want to stay informed, which I think is important because you don't want to ask yourself afterwards 'How did we get there, how did it all happen?' – my recommendation is not to consume the news before going to bed.
Focus on what you can control Shift your energy to what you can influence – whether it’s spending quality time with people whose company you enjoy, pottering in the garden, making music or volunteering.
Cultivate gratitude and positivity This isn’t about ignoring real problems, but about finding moments of joy even in difficult times. Enjoy the sunshine or a beautiful sunset, appreciate a yummy meal, send an uplifting message to a friend or – I love this one and practise it when out and about – smile at a stranger. Let's make our own small worlds a good place to live.
Tap into your body’s wisdom Of course, that's the most important advice as a practice like TRE allows your body to release stress in the most natural and innate way. Letting go of tension can help you feel lighter, without tension or even pains, more relaxed and more grounded and over time much more resilient, calmer and more composed. And as soon as you are feeling better, your environment will notice this and your relationships can improve, too.
Remember, it's not about ignoring challenges or pretending that everything is perfect.
It's about acknowledging difficulties while cultivating a sense of inner strength and resilience.
We all have the ability to overcome challenges as our bodies are designed to support us in finding deep relaxation and peace while strengthening resilience.
This all reminds me of my client Amanda (not her real name) – who reached out because her anxiety and constant worry was considerably impacting her life and more specifically her digestive system.
Amanda was very nervous when she arrived (this was one of the few sessions I taught in person, I usually teach online) and excused herself as her tummy was gurgling and she needed to rush to the bathroom a few times before we started the session.
She was only tremoring for a couple of minutes and shared with me that she felt calmer, more relaxed and that she noticed that even her tummy was calming down.
In the end she left the session as a new, much more confident person – what a difference! It was such a joy to observe.
Now she has gained a TREmendously amazing tool that she can use herself to deal with her worry in a much more productive way.
Inspired?
If you are ready to explore how TREmendously amazing your own body is and how you can give your constantly busy and worrying mind a wee break and use your body's internal gift to support you – I'm here for you.
Let's do it.
You deserve to feel so much better.
Natural. Innate. TREmendous.
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