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Conquering Anxiety: Panic Attacks and How to Tackle Them

by SoulfullyAButterfly

2 days ago

...See more Hey everyone, I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them. What is a Panic Attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass. How are Panic Attacks Different from Anxiety? Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder. Strategies for Managing Panic Attacks In the Moment: * Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. * Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste. * Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance. * Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states. General Strategies: * Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts. * Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having. * Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety. Actionable Activities: * Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety. * Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack. * Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs. Discussion Questions: Members: 1. What are some of your experiences with panic attacks? 2. What coping mechanisms have worked well for you? Listeners: 1. Are there any resources you'd recommend for people who struggle with panic attacks? 2. How can you best support someone who is dealing with a panic attack? Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks. This post is part of the Conquering Anxiety series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/ConqueringAnxietyMasterpostOngoingSeries_327724/] You can join or leave the tag list here. [https://docs.google.com/forms/d/e/1FAIpQLSe4lpVXC3O_M5IFg4EGkFVJ5y3rj9re7Wq4bOhaVIGOvcRpAw/viewform] @exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope [https://www.7cups.com/@Hope]directly to contribute to a post in the series.

Weekly Prompt #41: Are there any underlying beliefs or fears that fuel your anxiety?

by ASilentObserver

Thursday

Join The Anxiety Support Taglist!

by Emmur

February 20th

...See more This thread lets us update our Tag List through an automated system. This Tag List is used to send you a notification when a new Check-In or Event thread is posted. To add yourself to this taglist, press the "Post to Thread" button at the very bottom of this page, and write inside the box the exact words: Please add me Then click the "Post" button at the bottom. To remove yourself from this taglist, press the Post to Thread button and write the exact words: Please remove me Then click "Post" Updated by @tommy - 16 Dec 2023 @daydreammemories - 20 Feb 2025 @0hMakayla @22butterflies @3Rabbits @42Matt42The564Listener @4DarkSouls @95969 @Aamberr410 @AbbyHarris1976 @acesarrow @adaptablePomegranate1115 @AddictedTealover98 @Adeline12345 @Admirablerainbow2825 @adorableFern7820 @agreeableCoconut5361 @agreeableSquare9389 @agreeableTangerine2563 @agreeableWillow7545 @Ahava1205 @Aireal2034 @Akunin11 @AllisonPena @alyssakate346 @allyswift @ALove3 @AlwaysAnxious1998 @AlwaysForYou197 @ambitiousNorth1459 @AmeliaPond4578 @AmeneH @amiablePal9825 @AmyGrace55555 @Amyrachelle08 @Aniconic @AnisneyRobin @Annabanana1014 @annedromeda844 @anonymous1628 @Anrai @AnxietyAt40 @Anxiousbean2310 @AnxiousPana @Apeatrice @Apollorosedove @arrowway0812 @ArtDraw27 @Ashcash10 @Ashleeta777 @Assirac08 @AstronomySkies @AutiBoy @AverageAbigail @axlyxx27 @AzureWinter @B00nasaurusr3x 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@pioneeringMelon3335 @pioneeringPark2431 @pioneeringPlace7190 @pixley1 @politeBirch9864 @politeHemlock297 @politeStrawberries7858 @PositiveFlowers @positiveRiver9935 @potassiumm @PotatoSoup @powerfulTalker1436 @PrabhavR @practicalBalloon309 @practicalLemon6788 @practicalMoon4496 @PrettyDiver @prplppleater9955 @purpleHuman1040 @purpleMango9286 @PurpleSnail @purva13 @quickwittedMaple4335 @QuietLightning @raadhiyah @RachelAngeli @RachelW1994 @raeannelyssa @Rambino @raspberryMoon3696 @raspberryTown5997 @Rea2255 @Reader118 @RecklessM @redHPmh33666 @reginalistener18 @relaxSea @reliablePear5579 @renaddicott @reservedAcres8109 @reservedCat9143 @reservedJar1333 @ResponsiveRia @RhaegarValyria @Rian92 @richyShiny39 @Riverwarrior11 @rocketpajamas @Rue420 @RuroBell @Ryanbecerra @Ryndax @RyP @Sabrinared @sadclxud @Sadstan869 @Sameday4485 @SavoyTruffle20 @secretAcai1180 @secretPeach2997 @Seeker1898 @selfconfidentSugar @serenemelody7829 @sgraceroe @shadowmothhh @Shatteredmusic @shiningDay80 @ShrutiScarlet @ShyCat1678201 @shyEyes378 @simpletons @sinclair @Singlemama123 @SirenOfTheBrokenKind @sjundeinseglet @Skillalistenalot @skittygirl @Skylar4 @sky20cean20 @SlugBuggie @Smallbean0404 @Smileydays @Snoipe @snugglyMirage9778 @sofiacarson27 @Sonena @sonerii @sophia997 @sporkchop @Squidward07 @Stardew3 @starfire48 @starkmechanic3000 @starryskies108 @Stevenl34 @SThatsit @straightforwardLion9986 @Stressedinboston @Summerlove18976 @Sunshinefishgirl @sunshinegiraffe123 @supportbuddy @SvenTree @sweetheartExhale @Syd113 @sympatheticCamp3221 @SynSavory @Taytay25 @tealPapaya5453 @Tealphotog @Teddylistener @teemo98989 @TeenyTinyAppy @ThatoCares @Theanxiouskat @TheAutumnWitch @TheCaringOne @TheChozen1 @TheGoodFairy @TheResilientDancer @thisismafiaboy @thiswillbeeasytoremember @thoughtfulJet4615 @thoughtfulmomma @thoughtfulPine3302 @Time2GoDark @tinysnowflakes @tiredtree1 @TNTDynamite @Torean @TrickyRicky @ttheal @turquoiseBike7729 @TylerWh @unassumingBirch5677 @UnnamedFeeling2003 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Conquering Anxiety: Panic Attacks and How to Tackle Them

by SoulfullyAButterfly

2 days ago

Conquering Worry: Stop Sweating the Small Stuff & Setting Worry Limits

by Hope

Thursday

...See more Hi everyone! I hope you are well. This week in our Conquering Worry series, we are covering a few topics, they all fit the same theme and help us not sweat the small stuff. According to Carnegie, concern is a focused, proactive thought process aimed at solving a problem or addressing an issue. It motivates us to take action and improve the situation. Worry, on the other hand, is a passive, often repetitive state of distress that consumes our energy without leading to productive results. While concern leads to action and solutions, worry drains us mentally and emotionally without resolving anything. Carnegie emphasizes the importance of recognizing the difference and choosing concern over worry to maintain mental well-being. The techniques shared here focus on reducing worry by teaching us how to manage and reframe concerns, allowing us to stay focused and proactive without being overwhelmed. By practicing these methods, we can remain concerned about what matters while letting go of unnecessary worry. How to Avoid Trifles and Focus on What Matters Many of us worry endlessly over small things, the tone of an email, an awkward interaction, or a tiny flaw in our work. He tells the story of a man who let a rude comment ruin his evening. The next morning, he realized how absurd it was to let such a minor event take over his thoughts. 🔹 Are you giving too much importance to something that won’t matter in a week or a year? 🔹 Is this worry doing anything to improve your life? Reframing Small Annoyances Carnegie shares how General Dean, a prisoner of war in Korea, refused to be broken by minor irritations. He accepted what he couldn’t control, conserving his energy for what truly mattered his survival. His circumstances were far more challenging than what most of us are facing but the overall lessons apply. Here is how we too can avoid getting worked up over small challenges. The lesson? Shift your focus. * Instead of dwelling on what went wrong, ask, "What can I learn from this?" * Instead of resenting a minor inconvenience, ask, "Does this really deserve my peace of mind?" * Instead of worrying over a single mistake, remind yourself: "In a year, this will be forgotten." One particular example that stood out to me in relevance to this chapter is about changing perspective/reframing inconvenience. Carnegie shares a story of a woman who found herself stuck at a traffic light. Initially frustrated by the wait, she realized that getting upset wasn’t going to change anything. The light would turn green when it did, and her anger only added to her stress. She decided to shift her focus. Instead of stewing over the delay, she chose to use the time to relax and reflect, turning what could have been a moment of irritation into an opportunity for peace. One simple way you can apply this: Whenever you are met with inconvenience, practice reframing it and reusing it to your advantage. Examples: * Red light: Let's take this time to practice slow breathing/grounding * Someone is late to a meeting: I can go over these notes that I am not very familiar with * Someone canceled on you: Wonderful, I get to clean my room now * Someone was upset at you: Inconvenient but I have to learn to handle these situations with grace, now I can practice X. Setting Limits on Worry: Stop-Loss Orders and Letting Go One of the most effective strategies for managing worry is the idea of a "stop-loss order", a concept borrowed from the stock market. In the stock market, a stop-loss order is used to sell a stock once its value drops to a predetermined level, limiting the financial loss. Carnegie applies this same concept to worry, suggesting that we set our own mental "stop-loss orders" to limit the amount of time we spend worrying about something. A stop-loss order on worry involves setting a mental limit on how much time and energy you’ll dedicate to a particular worry or problem. Once you’ve reached that limit, you decide to let go and move on, regardless of the situation’s outcome. It’s an exercise in self-discipline, recognizing when worry is no longer productive and deciding to stop. Carnegie shares the story of a man who lost money in the stock market, and how he applied this very concept to his emotional response. The man realized he could set a "worry limit", once he reached his personal threshold for feeling upset or concerned, he would move forward and stop dwelling on the situation. The key here is deciding in advance how much time you are willing to devote to worrying about an issue and then cutting it off when that time is up. Carnegie emphasizes that this approach is not about ignoring the problem or avoiding necessary action. Rather, it’s about not allowing worry to take over your life. Once you've set a time limit for yourself or done what you can, it’s important to shift your focus back to other, more productive things. This concept reminds me of the technique ‘Scheduling worry time’, a popular method in in the realm of cognitive behavioral therapy (CBT) and anxiety management. The method encourages individuals to set aside specific, controlled periods of time to reflect on their concerns, rather than letting worry interfere throughout the day. So essentially what we are doing is: * Delaying worry which often reduces its intensity or the anxiety that accompanies it * Containing the worry to a specific time slot rather than it ruining your whole day * Training yourself not to worry all the time Some quotes that came to my mind when I was working on this part of the post: * "If you see ten troubles coming down the road, you can be sure that nine will run into the ditch before they reach you." — Calvin Coolidge * It is so for it can't be otherwise Here is how it looks in action This is based on broader teachings of the book and general techniques people have found helpful. * Schedule worry time: Select an appropriate amount of time to worry about your problem. Set a timer and an alarm for it. When time comes, think about your problems, ideally using the techniques we covered in A Practical Approach to Managing Worry. Once the time is over, that is it for the day, close your doc/notebook and move on. You can continue where you left off next day. * Take action: Leave the worry time with one actionable item that you aim to accomplish. It can be as simple as praying on it, or it can be a physical action. For example, if you are worried about your health deteriorating due to a sedentary lifestyle, you can decide on doing a 30 minute walk before your next worry session. Tasks of the week Part 1: Identify a recurring minor inconvenience (e.g., traffic delay, canceled appointment, work mistake) and practice reframing it positively. Example: You may decide to spend only 10 minutes thinking about a particular concern. Once the time is up, move on and focus on something more productive. Part 2: Schedule Worry Time, If you have a problem weighing on you that you keep worrying about, schedule an appropriate amount of time (typically 15-30 minutes) to worry about it. Use the approaches covered here during that time Set an alarm so you don’t miss the time and hold yourself accountable to it. Part 3: Take action, think about something you are worrying about, take one action towards resolving that worry, no matter how small. Share your experience with us after completing all three. ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

How CBD Is Changing Mental Health Treatment

by suchanorigianlusername

Thursday

Conquering Worry: Insights & Practical Tips from Experts

by Hope

Tuesday

...See more Hi everyone, I hope you are well. Worry has a way of creeping into our daily lives, often making even small challenges feel overwhelming. But what if there were simple, practical changes you could make to regain control and ease your mind? This week, we are reflecting on the insights shared by therapists Lisa and Johanna and SoulfullyAButterfly, Content Head with a master's in clinical psychology. Each of them offered their thoughts on managing worry. A huge thank you to Lisa [https://www.7cups.com/@LisaMeighanMScGMBPsS], Johanna [https://www.7cups.com/local/gr/aghia-paraskevi/therapists/johanna-liasides-msc-phdc-62527950783] and Soulfully for sharing their knowledge and thoughtful perspectives with us. Here’s what they had to say: What’s one small change that made a big difference in how you handle worry? Lisa: I remind myself of keeping things in perspective which helps me to reframe worrying. I remind myself of the worst case scenarios and separate the worries from reality vs hypothetical worries. I then take action and this helps me to manage my anxiety as often when we do not take action it seems to make the worries become bigger. SoulfullyAButterfly: I’ll call my change: Beyond worry, towards wonder. Worry may be an experience for me but how I analyze it and use it to wonder about my abilities or future possibilities counters any anxiety or distress. Johanna: I would recommend that an individual who worries can think about whether one of their basic emotional needs is/are not being met in the present (as this could be contributing to their worry spiraling). Below is a list of words that could reflect important emotional needs, and if one finds that a key emotional need is not being fulfilled, it is important for them to direct their attention towards trying to meet that need in the here and now. For example, if a core need is feeling “in control”, and someone is in a very chaotic environment, it could be helpful to implement a structure or routine to help someone feel safe or direct their attention to things that they can control/change. Therefore, any simple change in the present can help soothe one’s worry, if a person prioritizes meeting an unfilled emotional need in a new way! * accepted * acknowledged * admired * believed in * cared about * heard * in control * included * listened to * loved * needed * noticed * powerful * productive/useful * reassured * recognized * respected * safe/secure * supported Do you have a go-to strategy for calming your mind when worry starts creeping in? What is it? Lisa: I actually ask myself is it really something that I need to worry about? What are the consequences of my specific concern/worry. I also use lots of mindfulness in the form of yoga which helps me to change my mindset too. SoulfullyAButterfly: My go to strategy for calming my mind when worry starts creeping in is to challenge the thoughts. As an overthinker and a person prone to overworrying/facing some doubt, anxiety or setbacks, I’ve learned that worries are just thoughts and sometimes are like automatic thoughts in response to change, uncertainty or other challenges. Challenging the thoughts simply involves evaluating the worry - where it comes from, what causes the distress, and what are the potential solutions. Oftentimes, we worry because we feel we are unprepared and that is sometimes logical, but so is the fact that we are usually very resilient. I’ve learned all mature people do worry a lot but it is how we use or proceed with the worry that matters. Johanna: I have always used mindfulness as a way from disengaging from worry thoughts and focusing on the present either through redirecting my attention on my breathing, my senses (things I can see/here/touch etc.), or through focusing on the properties of an external object. I have been caught one too many times examining paperclips during meetings (and now that my colleagues have figured out what I am doing, I catch them doing the same during tense moments!) Is there a book, quote, resource, or lesson that reshaped your approach to worrying? Lisa: "If the problem can be solved, why worry? If the problem cannot be solved, worrying will do you no good." — Dalai Lama SoulfullyAButterfly: There are many quotes on the internet that describe worry as something that wastes time etc. and while it does rob us of some present peace, it is sometimes natural of us so I prefer this quote: “Instead of worrying about what you cannot control, shift your energy to what you can create." - Roy T. Bennett. This quote emphasizes we can change worry - like any emotion or feeling, we can process it and not let it consume us for longer periods that cause distress. Johanna: The Happiness Trap-illustrated version by Russ Harris is a very helpful resource for worriers like myself. I use strategies from the book in order to detach from my worry thoughts and refocus on what matters to me in the present with value-guided actions. The exercises are truly fun and engaging! If you could give one piece of advice to a fellow worrier, what would it be? Lisa: As a seasoned worrier myself I focus on what I can control. Worry often comes from uncertainty and overthinking, but shifting your energy to actions within your control helps break the cycle. When you catch yourself spiraling, ask: What small step can I take right now? Even a tiny action can quiet the mind and bring relief. SoulfullyAButterfly: Another tip is to talk to someone about your worry - do it in a way where you can say Hey, I’m worried about X because of Y. I feel A, B, C. What do you think? Just reasoning with someone who is able to listen or offer support, wisdom, or presence helps and 7 Cups has great listeners and peers where you can practice this too. - SoulfullyAButterfly Johanna: Worries can prevent us from being engaged in present day life. The more we try to intentionally engage in what matters to us, while letting the worries play as background tunes, they will lose their power over us. That is, while your worries might still be circling your mind, they may bring up so much dread which will prevent you from working towards your goal because you will have exposed yourself and learnt how to tolerate this difficult feeling. Worry/anxiety and avoidance are best buddies, so an effective way to break the cycle of anxiety-avoidance is to gradually expose yourself to your anxiety and do what is important to you anyway. Any other tips/recommendations/thoughts you wish to share with fellow worry warriors? Lisa: Something I use often is the Circle of Control which is a therapeutic technique to help you to focus on the things that are within and outside of your control. You can learn more here. [https://positivepsychology.com/circles-of-influence/]Please feel free to ask me any questions! SoulfullyAButterfly: If you aren’t ready to talk about or challenge your worry directly, simply create a worry box/jar and every time you feel overwhelmed, write out your worry on a piece of paper and drop it into the worry jar while thinking about “letting go” of the thought(s). Johanna: Develop a different kind of relationship with your worries. Instead of fighting with them or pushing them away, treat them as messengers trying to tell you something….for example, they may be saying that you need more security, validation or to be heard. Then, thank your mind for telling you this important message, and detach from the worry thought by redirecting yourself to whatever you are doing in the present- whether it is washing dishes, driving to pick up your kids or getting ready for a date. 🌷Tasks of the week * Read through the thoughts shared by all three experts in this post. Reflect on which insight stood out to you the most and why it resonated with you. * Choose two tips shared in the post that you feel you could apply to your life. Describe how you plan to integrate each of these tips into your daily routine or mindset. Be specific about how you'll implement them and what changes you expect to see in your life as a result. ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

Conquering Worry: Rest Before You Get Tired

by Hope

February 25th

...See more Hi everyone! I hope you’re doing well. Today, let’s explore a key insight from Dale Carnegie’s How to Stop Worrying and Start Living: Rest before you get tired. Instead of pushing ourselves to exhaustion, taking proactive breaks helps maintain energy, focus, and productivity. This idea aligns with the principle that preventing fatigue is easier than recovering from it. Before we dive into the topic! Just a refresher that this post is part of the Conquering Worry series, if you participate in the series right now and complete all tasks you can avail the certificate when the series completes. You must submit the pre assessment form before joining the series! 🗒️Complete the pre-assesment here [https://docs.google.com/forms/d/e/1FAIpQLScdwMd5e8mFrJQuO8fURojaivo6bSSHvPazQLzSlRcWqsY_PQ/viewform] (First step towards joining the series) Why It Matters Waiting until we’re completely drained can lead to stress, anxiety, and poor decision-making. Fatigue makes tasks feel overwhelming and reduces mental clarity. However, when we pace ourselves and rest early, we maintain focus, avoid burnout, and approach challenges with a clearer mind. This technique is particularly useful for stress caused by overexertion, cognitive overload, and the pressure to always be productive. Here are a few ways it helps: * Decision Fatigue – Reduces mental strain from constant decision-making. * Productivity Anxiety – Prevents burnout from the urge to be constantly busy. * Overcommitment – Helps manage workload without exhaustion. * Physical & Mental Strain – Maintains resilience by preventing total depletion. * Overwhelm from Big Tasks – Encourages breaking work into smaller, manageable steps. While this technique won’t eliminate stress from external uncertainty (e.g., waiting for results), it prevents self-imposed pressure from making things worse. How to Implement It * Recognize Early Signs of Fatigue – Pay attention to when your energy starts dipping. * Schedule Intentional Breaks – A short pause can refresh your mind and keep you productive. * Reframe Rest as a Strategy – Slowing down isn’t laziness—it’s a way to stay consistent and effective. * A helpful quote to remember: Go slow to go fast. Slowing down strategically can actually accelerate long-term progress. Here ie how going slow/going fast can contrast in outcomes. * Fitness * Pacing Yourself: Mark builds strength gradually with consistent workouts and rest days, avoiding burnout and injury. * Overexertion: Tom trains intensely every day without rest. He sees quick progress but burns out and risks setbacks. * Cleaning & Organization * Pacing Yourself: Anna tidies up a little each day, preventing overwhelming messes. * Overexertion: Sarah lets clutter build up, then spends an entire day cleaning, leading to stress and exhaustion. 💡Task for the Week * Step 1: Identify Your Goal * Pick a goal you’re actively working on, this could be related to fitness, finances, personal growth, or relationships. * Step 2: Answer These Questions * How long will it realistically take to achieve this goal? If unsure, look up general timelines (e.g., how long it takes to build a habit, save a certain amount of money, or improve a skill). * What is the one task that will create the most impact? Apply the 80/20 rule, which 20% of your effort will drive 80% of your results? (e.g., strength training for fitness, budgeting for financial stability, active listening for better relationships). * How will you rest before getting tired while doing this task? Pick a specific way to recharge before hitting exhaustion (e.g., stretching between workouts, taking short walks between deep work sessions, setting social boundaries to avoid burnout). Share with us after doing this exercise! Here is what it can look like to complete the task * Goal: Deep clean the house before Eid * Time: 2 weeks * Task: Delegation, delegating small tasks to different members of the household * Rest: I will only do a small portion of additional cleaning every day (like cleaning the kitchen floor one day). I will not tackle anything additional same day. ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

Conquering Worry: Keeping Busy

by Hope

February 25th

...See more Hi everyone! It is time for a new post in the series. This week we are covering keeping busy! A simple yet foundational tool for conquering worry. Worry often feels all-consuming, but it thrives best in an idle mind. Here is the formula, write it down! stay busy but with purpose. Carnegie talks about doing tasks that absorb you! We will take it a step further and talk about being busy with tasks that align with our core values. So this post is inspired by the book and a blend of both Carnegie’s ideas and the concept of core values. Busyness isn’t just about keeping your hands occupied, it’s about channeling your energy into meaningful tasks that align with your core values. Worry naturally takes a backseat when your actions are tied to what truly matters to you. Most of us have experienced, that we were worried about something and an opportunity came where we had to rise to the occasion and suddenly the worry took a back seat. Maybe you are worried about a test result and get a call from your friend who needs your help, you rush to the occasion and forget about your problem for the time being. Why Staying Busy Works Carnegie observed that worry often stems from overthinking and inactivity. By staying engaged in work that resonates with your values, you not only fill your time productively but also cultivate a sense of purpose. “The quickest way to stop worrying is to work on something that will absorb you completely,” Carnegie writes. Usually, it's the tasks that align with our core values/greater purpose that absorb us completely. Let's look at a three-step process to keeping busy! 1. Identify What Matters Most To combat worry, start by understanding your core values. Ask yourself: * What activities make me feel fulfilled? * How can I use my strengths in a way that benefits others? * What goals align with my long-term vision for my life? For example, if you value connection, spend time deepening relationships with loved ones. If growth is important, dedicate time to learning or self-improvement. George Bernard Shaw famously said: “The secret of being miserable is to have the leisure to bother about whether you are happy or not. Keep active, keep busy!” Unsure what your core values are? Here is where you can start! [https://www.7cups.com/forum/selfesteem/BuildingSelfesteemseries_2655/BuildingselfesteemValueclarification_322221/] 2. Engage in Tasks That Reflect Your Values Once you’re clear on your values, fill your time with activities that reflect them. Carnegie emphasizes that meaningful work not only occupies your time but also fosters emotional resilience. Here are some ideas: If you value creativity, explore hobbies like painting, writing, or crafting. If you value compassion, volunteer or offer your support to someone in need. If you value personal growth, commit to learning a new skill or habit. By staying busy with these tasks, you’re not just avoiding worry, you’re actively building a life you find fulfilling. Most people will find that engaging in tasks that help other whilst utilizing something they are passionate about can be a great way of spending your time. For example, if you like painting and are good at it, see where you can volunteer your time teaching it to others. If you like cooking, find opportunities to cook for others. 3. Don’t Overload Yourself While staying busy is vital, it’s important to avoid over-scheduling. George Bernard Shaw reminds us: “The load of tomorrow, added to that of yesterday, carried today, makes the strongest falter.” Focus on doing what matters most rather than filling your time with unnecessary tasks. A balanced approach ensures that your busyness serves as a remedy for worry, not a source of burnout. Remember! We are trying to spend time doing meaningful work, the goal is not to spend every minute of your day doing something. Be busy with something worthy! What "Keeping Busy" Is Not! It's crucial not to confuse procrastination or mindless activities with truly keeping busy in a productive way. ❌ Binge-watching shows ❌ Endlessly scrolling through social media ❌ Procrastinating by doing unrelated tasks instead of addressing the issue at hand ❌ Overloading yourself with work just to avoid thinking about the problem Instead, focus on applying the techniques from the previous post about tackling worry. This means: * Taking actionable steps toward resolving your concerns. * Avoiding idle worry by channeling your energy into meaningful work. Use your extra time wisely, and balance purposeful activities with well-earned rest. When you rest after taking steps to address your worries, you'll feel genuine peace, knowing you’ve done your part. True rest comes from meaningful action, not from procrastinating under the guise of relaxation. 🌱Tasks of the week * Identify your core values: What truly matters to you? Share at least three core values that guide your life. * List meaningful activities: What tasks or activities align with these values and can make a positive impact on others? Write them down. * Choose one task: Select at least one of these activities to complete this week. Which task will you take action on? (Specify the time, day you will complete this task, be specific) Share with us the answers of all three! Further Reading Value clarification [https://www.7cups.com/forum/selfesteem/BuildingSelfesteemseries_2655/BuildingselfesteemValueclarification_322221/] ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

4 Self-Care Tips for How to Deal with Anxiety

by Jem7Cups

February 23rd

...See more Anxiety disorders are the most common type of mental illness in the United States, affecting 40 million adults each year. Yet only 36.9 percent of people living with anxiety disorders receive treatment. The good news? In addition to seeking professional treatment, there are self-care tools you can use daily to manage symptoms of anxiety. Learn how to deal with anxiety using these four self-care tips: - Relaxation training. Methodically tensing and relaxing certain muscle groups can help you voluntarily relax when anxiety is running high. Start at your toes and work your way up through your body to help prompt a state of relaxation. Relaxation training. Methodically tensing and relaxing certain muscle groups can help you voluntarily relax when anxiety is running high. Start at your toes and work your way up through your body to help prompt a state of relaxation. - Exercise. Getting up and moving for at least 30 minutes a day (think walking, jogging or lifting weights) may help mitigate some symptoms of anxiety when they arise, or can help prevent anxiety before it starts. - Self-help books based on cognitive behavioural therapy. According to the National Institutes of Health, Cognitive behavioural therapy (CBT) has been shown to be effective for a wide variety of mental health disorders, including anxiety disorders. CBT has also been associated with improvements in quality of life in anxiety patients. Self-help books using theories of CBT can help you work through periods of heightened anxiety. Feeling Good: The New Mood Therapy is just one example of a book based on CBT that has been found effective in trials. - Meditation. Learning to clear your mind through meditation can be a great tool to alleviate anxiety and stay present. Focusing on your breath and body sensations, and non-judgmentally evaluating your thoughts as they enter your mind, have been proven to reduce anxiety. Knowing what tools are available is a good first step when it comes to dealing with anxiety, or helping someone in your life work through theirs 🙏🏻❤️ Source: Mental Health First Aid Jem 🌼 (Anxiety & Depression forum supporter)

Conquering Worry: Cultivating Gratitude

by Hope

February 23rd

...See more Hi everyone! It is time for a new post in the series. This week, we are covering gratitude! A simple yet powerful tool for conquering worry. Worry thrives when we focus on what we lack, but it loses its grip when we recognize the blessings we already have. Carnegie reminds us that we often take our daily joys for granted, while allowing small troubles to dominate our thoughts. Here’s the formula: Shift your focus from what you lack to what you already have. “Count your blessings, not your troubles!” So this post is inspired by the book and a blend of both Carnegie’s ideas and practical ways to cultivate gratitude. Practicing gratitude isn’t just about feeling thankful; it’s about actively changing the way we approach life. When we appreciate what we have, worry naturally takes a backseat. Most of us have experienced this: we were caught up in worry, but then something reminded us of how blessed/favored we truly are. Maybe you were stressed about a deadline but received a kind word from a friend that made you pause. Or perhaps you were feeling anxious about the future and then remembered a past challenge you overcame, making you realize how far you’ve come. Why Gratitude Works Because human being naturally have a negativity bias. We are far more prone to focus on what is lacking/missing wrong than appreciate all the things that are right. Think about your day to day thoughts, how often do you naturally focus on what you have? How often do you think about the things you want? More often than not, the longing for more overpowers our gratitude for what we have. The stoics had a bit of strong approach to tackle this bias. Negative visualization is a Stoic practice that helps cultivate gratitude by imagining the loss of what we already have. Instead of taking things for granted, we mentally picture life without them, our loved ones, health, home, or even simple daily comforts. This technique shifts our perspective, making us more appreciative of the present. For example, if you’re feeling frustrated with a friend, take a moment to imagine life without them. Suddenly, their quirks may seem minor compared to their presence in your life. Of course not everyone would feel comfortable using this and you may not wish to imagine big losses but it is a helpful thing to gain some fresh perspective. I personally believe that gratitude is a skill rather than a trait. It requires effort to remain grateful. It requires doing activities/exercises to focus on the bright side. What Gratitude Is Not! It’s important to understand that gratitude isn’t about ignoring problems or forcing toxic positivity. ❌ Pretending hardships don’t exist ❌ Ignoring real issues that need to be addressed ❌ Comparing your struggles to others to dismiss your own feelings Instead, gratitude is about balancing perspective, recognizing both challenges and blessings. It’s about making space for appreciation, even in difficult times. Essentially it is a way to avoid black and white thinking and many such cognitive distortions and focus our efforts elsewhere. The reality is there are a lot of points in life, some small and some big where we become frustrated and at times upset. It helps to have a different perspective. Stuck at a red light? You can get upset or you can be grateful that you did not get this stop when you were late, or that this is a chance to take some deep breaths. The whole concept of gratitude reminds me of this quote “Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.” —Viktor Frankl Gratitude helps us * Appreciate what we already have: It is human tendency to take forgranted what you have. Perhaps you longed to get into a university and now you are stressed with the work load and have forgotten how huge this opportunity is for you * Enjoy things before they run their course: Change is constant, every moment passes, relationship changes and things come to an end. How amazing it is to appreciate something before it is gone. * Improve mood: People who practice gratitude consistently tend to be happier/more content in life. * Helps avoid comparison: When you are grateful for what you have, it helps avoid envy and fear of being left out. The key focus of this post, as with most workshop series posts, is the task outlined below. I cannot stress enough how important it is to complete it fully. To ensure accountability, I will be asking you to submit your responses at the end of the series. So be sure to note it down somewhere where you can access them later. 🔦 Task of the Week: Three Good Things Exercise The task of the week comes highly recommended from our Therapy Director, @LisaMeighanMScGMBPsS, she gets the credit for binging this brilliant exercise to us! For the next 7 days, record three good things each day and why they went well. You can use your phone if that’s easier for you. How to complete the exercise: Part 1: Each day, write down three things that went well and explain why. * These can be small or big events (e.g., "My partner made coffee today" or "I passed my driving test"). * Focus on writing a physical record rather than doing this mentally. Part 2: For each thing, answer: * What happened? * How did it make me feel? * How do I feel about it now? If negative thoughts come up, that’s okay! Just redirect yourself back to the task and keep going. You can complete the task for today and share it with us. Then at your own time, complete for a minimum 6 more days and record it somewhere you can access it. ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

Conquering Worry: Challenging Isolation and Creating Home

by Hope

February 16th

...See more Hi everyone! I hope you’re doing well. You’ve been working hard, engaging with this series, and tackling tasks that require deep reflection and effort. I know this is not easy work! But you are capable of doing hard things! While this post isn’t directly related to the book we’re basing the series on, it’s inspired by the use of quotes in the book. The Toughest Parts of Worry Do you know what makes worry so hard? It makes us feel alone and isolated. It also makes us so uncomfortable. Here are two of the toughest parts of what worry does: * Isolation: Worry makes you feel so alone, as if you’re the only one carrying this mountain of worry, and no one else can understand or relate. * Discomfort: Worry also makes the world feel uncomfortable, like everything is out of your comfort zone. This reminds me of a reel I saw, where the person longed for home while sitting at home. Because, as we know, home isn’t just a physical place, it’s a concept, a feeling of safety and comfort. Today we will tackle these two tough parts. Here is how! You are not alone! Worrying is a Universal Experience Many of us feel isolated, especially when it comes to expressing our worries. As humans, we often hold back from sharing the extent of our stress, making it feel like we are carrying the weight alone. Think about your own worries: how many people in your life truly know just how much they affect you? More often than not, it’s not many. But the reality is, that everyone experiences worry, some more intensely than others. It's part of the human experience. Across history, countless philosophers, thinkers, and leaders have offered wisdom on managing worry. Here are some quotes that speak to the universal nature of worry, along with the periods they came from. The time periods have been added to remind everyone that humans have struggled with worry and reflected on managing worry throughout history. * “If you see ten troubles coming down the road, you can be sure that nine will run into the ditch before they reach you.” — Calvin Coolidge (1920s) * “I have suffered a great many tragedies in my life, some of which actually happened.” — Mark Twain (1910) * “The wise man accepts his pain, endures it, but does not add to it.” — Marcus Aurelius (161–180 CE) * “We suffer more often in imagination than in reality.” — Seneca (4–65 CE) * “The greatest mistake you can make in life is to be continually fearing you will make one.” — Elbert Hubbard (1800s) * Fear is a mile wide and an inch deep (Unsure who said it, recently Alex Hormozi but historically could have been Lao Tzu) These quotes span different periods, yet they all share the same theme: that worry is a constant part of life, and often, the stress we feel is amplified in our minds. This timeless wisdom shows us that we are not alone in our struggles. In addition, many religious sources have also echoed similar sentiments, offering comfort and perspective on our worries. For example, a well-known passage from the Quran reminds us that with hardship, comes ease. Similarly, the Serenity Prayer encourages us to accept what we cannot change while finding courage for the things we can influence. Whether you turn to philosophy, religion, or simply the words of others who have been there, the message remains: We will all experience worry, but we don’t have to face it alone. And in time, things do get better. I’m reminded of something I think Tim Ferriss once shared. He mentioned that when he’s feeling overwhelmed by the worries of the present, he goes to the library, closes his eyes, and picks up a random book from the history section. What he often finds is that throughout history, people have faced grim times and deep worries, yet here we are, still moving forward and making it through. It’s a powerful reminder that we are not alone in our struggles, and things have a way of working themselves out over time. Unfortunately, I could not find the video. Creating Home Now in the second half of this post, we will discuss the idea of creating our home! A place where we can find comfort. I have distilled it down into core parts, physical and mental comfort. For home is where you feel physically and mentally relaxed. a. Physical comfort This can include your physical space being comfortable, it can include things like: * Create a Comfort Ritual: Set aside time each day for a comforting routine, like enjoying a hot drink, reading, journaling, or simply taking a deep breath to signal relaxation. * Comfortable Furniture: Pay attention to the furniture you spend the most time with, ensuring that chairs, couches, or beds are comfortable with small adjustments like extra cushions or proper lumbar support. * Comforting Fabrics: Surround yourself with soft, cozy fabrics, such as fleece, cotton, and flannel in clothes, throw blankets, or bed linens to bring warmth and relaxation. * Surround Yourself with Nature: Bring elements of nature into your space by adding plants, flowers, and natural textures like wood to create a calming and grounding atmosphere. * Create a Clean, Organized Space: Maintain a clutter-free environment by cleaning regularly, adding organizational tools like baskets or drawer organizers, and decluttering to reduce decision fatigue. * Soundproof Your Space: Create a quieter space with soundproofing measures, like thick curtains or acoustic panels, or use noise-canceling headphones or calming sounds like rain or white noise. * Personal Touches: Add sentimental items like photographs, meaningful objects, or art that brings comfort to provide a sense of connection and make your space feel like “home.” * Spraying Scents or Using Wax Melts/Candles/Diffusers: Use calming scents like lavender, eucalyptus, or chamomile through candles, wax melts, or diffusers to create a peaceful atmosphere. * White Noise or Relaxing Sounds: Block out distractions or fill silence with calming sounds, such as rain, fire crackling, or the hum of a busy café, using a white noise machine or music. * Create Systems to Maintain a Clean Space: Implement simple systems like a basket for clutter, drawer organizers, or wet wipes on your desk to maintain cleanliness and order throughout your day. * Get Rid of Unnecessary Items: Declutter your space by removing things you no longer need to reduce decision fatigue and make room for a more peaceful environment. b. Mental Relaxation The following are some ways you can build and maintain a relaxed mind. * Create a Comforting Routine: Set aside time each day for activities like journaling, reading, or deep breathing exercises to help your mind unwind and reset. * Practice Mindfulness or Meditation: Take moments throughout the day to focus on the present, practicing mindfulness or guided meditation to calm racing thoughts and find inner peace. * Limit Overstimulation: Reduce mental overload by limiting the use of screens, taking breaks from social media, and avoiding excessive news consumption. * Take Breaks for Mental Reset: Regularly step away from work or stress to recharge, whether it’s a short walk, stretching, or engaging in a relaxing hobby. * Reframe Negative Thoughts: Challenge and change negative self-talk by using positive affirmations or focusing on solutions instead of dwelling on problems. * Engage in Creative Activities: Express yourself creatively through art, writing, music, or crafting, allowing your mind to focus on something enjoyable and distracting from worry. * Limit Multitasking: Focus on one task at a time to reduce mental clutter and improve concentration, which can lead to a calmer, more relaxed state of mind. * Practice Gratitude: Keep a gratitude journal or take a few moments each day to reflect on things you’re grateful for, which helps shift focus from stress to positive aspects of life. * Pray on it: If you are religious, it can really help to get in touch with religion-specific practices to ease your mind. For example, a Muslim may pray on it. * Connect with Supportive People: Reach out to friends, family, or a support group to talk about your thoughts and feelings, reinforcing the idea that you are not alone. * Consume Content that Encourages an Optimistic Mindset: Engage with books, podcasts, or videos that promote positive thinking, personal growth, and resilience. Tasks of the week! Please complete both parts and any sub-tasks. Part 1: * Choose one quote or thought that helps you feel less alone. It can be from the post above or anywhere else that resonates with you. Share it with us. * Write down at least 3 activities from the Physical Comfort section and 3 from the Mental Relaxation section that you can incorporate into your day. You can use the lists provided above or any other activities you already enjoy. Part 2: * Visualize a day where you’ve included at least two activities from each section (physical comfort and mental relaxation). How does your day look with these activities? You can keep your visualization brief. Example: "In the morning, I clean up my workspace (physical) and listen to a calming podcast (mental). I take breaks during the day to do a quick stretching routine (physical) and meditate for 5 minutes (mental) before bed." ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

14 Unexpected Symptoms of Anxiety – Have You Experienced Any?

by Jenna

February 13th

...See more Its often more than just feeling scared and anxious… While some of the most well-known symptoms of anxiety are feeling fearful and nervous, there is more to it. We gathered some reader experiences with unexpected symptoms of anxiety and added some of our own to help people get an even more complete image of what it can encompass. There might even be more unexpected symptoms of anxiety (otherwise they wouldnt be unexpected), so feel free to add your own! As an added note: please be kind and respectful. Some people might find some of these symptoms logical or straightforward, but for the people who sent in their contributions, they were more unexpected. Please stay aware that anxiety is different for everyone. What might be unexpected symptoms of anxiety for some, might be expected for others. Some contributors preferred to stay anonymous, which is totally fine! Its not just fear… One of the most unexpected things about having anxiety, at least for me, is that I will become incredibly sad and cry over nothing. When I have an anxiety attack I will get nervous which makes the attack even worse. Sometimes its not that obvious I get slight shakes and to me, I pause more in speech but everyone denies seeing both. I never knew anxiety could be so… hidden when I was younger and I always thought my panic attacks and sensory overload were normal but… it turns out theyre the end result of ignoring my more minor symptoms. More than just emotional symptoms The most unexpected symptom of anxiety: I have had so much anxiety for so long that it is difficult to go to the bathroom. My bowels absolutely went mad. Whenever my anxiety was high Id get horrible painful stomach cramps. Never knew Id get more anxious about this one Anxiety for me always revolves around time. Its like a clock that forever controls my life. I worry about everything I do because I think about what might be the worst outcome in the future. It also feels like that same clock is constantly crushing and weighing you down in life until you cant get back up. Sleepless nights A lot of people expect that you might feel most anxious during the day. An unexpected symptom of anxiety can be the loss of sleep. One of the most unexpected problems Ive had is being so anxious it causes insomnia. the countless number of times Ive stayed up for days straight because Im too anxious about things happening around me. Overactive insides A symptom of my anxiety is the constant need to use the toilet before I go anywhere, after reaching a place and sometimes on the way. Knowing there is a toilet and it is accessible without causing embarrassment is when I am calm. I even have to return home or go to a random toilet somewhere on the way due to it. Sometimes it lasts so long it seems like a personality The most unexpected thing about my anxiety was how my fear seemed to alter or control so much of my personality (e.g. optimism, how much I spoke) Although now this seems obvious to me, I realize I will never quite been seen for who I really am. The way you speak One unexpected problem that Ive started to experience is stumbling over my words, and stuttering so much that I kind of shut down can cant even complete the sentence. More than just shyness Sometimes my anxiety gets too bad I just go mute for a while. I just cant get the words to come out. …and when youre finally sleeping However, one of my unexpected symptoms of having anxiety is waking up in a panic from a deep sleep, not knowing why Im freaking out and just sitting there until I can go back to bed. Sometimes Ill sit there for 3 hours. Never knowing when it strikes, which makes me even more anxious… For me, the worst thing about anxiety is the sudden rush of bad feelings I get sometimes. Like one day I felt I was doing something poorly and the phone ring made me feel like someone was calling to reprimand me so I felt this terror/guilt/shame all at once for a second before realizing it was just my wake up alarm. When your mind is going 100 miles an hour Something surprising about anxiety to myself: I simultaneously love and hate everything Im doing. I love being at home but hate that Im not saying that time with someone Ive been wanting to see. Or Im enjoying some people and still wishing I could go home and stop spending so much energy trying to properly socialize. Balance is almost impossible. Caught up in trust When I started going to counseling and healing I was able to analyze the symptoms I experiences that were not normal. Some that were unexpected were: picturing something bad happening with every scenario and not being able to escape that thought, fainting, and not being able to trust me or others. The eyes, the eyes When my anxiety is high, I get trouble focusing. My eyes just go a bit blurry and my mind is racing. Have you ever experienced anxiety? What were some of your unexpected symptoms of anxiety? credit [x [https://psych2go.net/14-unexpected-symptoms-of-anxiety/]]

Conquering Worry: A Practical Approach to Managing Worry

by Hope

February 12th

...See more Hi everyone! I hope you are well. This is week 2 of our Conquering Worry series. Worry is something that can easily take over our minds, but by using a structured approach, we can break free from it. Here’s how you can tackle worry in a practical, step-by-step manner. Step 1: Get the Facts Worry often stems from uncertainties, which are usually based on assumptions or incomplete information. To eliminate this, gather all the facts before jumping to conclusions. Knowing the full picture helps reduce anxiety and gives you a clear understanding of the situation. As Charles Kettering puts it: "A problem well stated is a problem half solved." If you are having trouble being objective, Carnegie recommends imagining you're a lawyer preparing to argue both sides of the case, collecting all evidence for and against you, and then finding the truth between these opposing views. Carnegie highly recommends writing the facts down. Do not do it in your head! Step 2: Analyze the Facts Once you’ve gathered the facts, break down the problem into manageable parts. Write down the problem, its causes, and potential solutions. By analyzing the facts in an organized way, you take away the emotional charge that often accompanies worry. Step 3: Decide and Act Once you’ve analyzed the facts, it’s time to make a decision and take action. Worry often arises from indecision and procrastination. Instead of overthinking the situation, choose a course of action and stick to it. The key is to take immediate steps to address the problem. Here are the questions to help you implement these steps! * What am I worrying about? * What can I do about it? * Here is what I am going to do about it. * When am I going to start doing it? Here is what it looks like when applied to a relationship stress issue. * What am I worrying about? * I’m worried that my partner and I are growing apart and that our relationship is not as strong as it used to be. * What can I do about it? * I can have an open and honest conversation with my partner to express my concerns and work together on improving our relationship. * Here is what I am going to do about it. * I will plan a time to sit down with my partner and talk about our feelings. * When am I going to start doing it? * I will bring it up tonight when we have some quiet time together. If you have done the above and still find yourself worried. Another great strategy is to use the following! A Magic Formula for Solving Worry Situations Dale Carnegie’s magic formula helps simplify any worry situation and helps you regain control by addressing your fears head-on. This is particularly helpful if you tend to catastrophize a lot. Ask: What is the worst that can happen? Identify the worst possible outcome and acknowledge it. This often takes away the fear of the unknown. Mentally accept the worst-case scenario. Accepting the worst-case scenario doesn’t mean you’re resigning to failure, but it reduces the fear around it. When you accept it, you lessen its power over you. Take action to improve the situation. Once you’ve accepted the worst-case scenario, take action. Focus on what you can do to improve the outcome, no matter how small the step may be. This puts you back in control. Here is how it looks when applied to the same relationship issue. * Ask yourself, "What is the worst that can possibly happen?" * The worst-case scenario is that my partner and I may break up, or that we may continue to drift apart, leading to a relationship that doesn’t feel fulfilling anymore. * Prepare to accept it if you have to. * I acknowledge that relationships can go through tough times, and sometimes they don’t work out. If things don’t improve, I can learn from the experience and grow as a person. * Then calmly proceed to improve on the worst. * I will take action by having an honest conversation with my partner, expressing my concerns, and asking if we can work together on improving the relationship. By taking this step, I feel empowered to address the issue and take control of the outcome. By following these structured approaches, gathering the facts, analyzing them, and making a decision to act, you’ll begin to feel more in control of your worries. Remember, worry often thrives in uncertainty, and by clarifying the facts and taking action, you break the cycle of overthinking. Dale Carnegie’s magic formula offers a practical way to address your fears head-on. By identifying and accepting the worst-case scenario, and then taking steps to improve the situation, you can regain your sense of control. It may not always lead to immediate solutions, but it will put you on the path toward progress and empowerment. Time for the task of the week! Attention Listeners! Due to the nature of the activity, listeners are encouraged to be mindful of their listener role whilst sharing. You can take part, avoid revealing too many personal details and if possible choose relatively light-hearted topics for the sake of practicing here. 🔦Activities of the week Part 1: Think of the problem that is playing on your mind and answer the following questions. * What am I worrying about? * What can I do about it? * Here is what I am going to do about it. * When am I going to start doing it? Part 2: Now thinking of the same issue, answer the following questions * What is the worst that can happen? * How would you feel if that worst-case scenario occurred? * What steps can you take, no matter how small, to improve the situation right now? Resources and Further Reading * How to Stop Worrying and Start Living by Dale Carnegie, Chapter 2 * Catastrophizing [https://www.7cups.com/forum/siteupdates/HopesCorner_2162/LearningaboutCognitiveDistortionsDistortionNo1Catastrophizing_314208/?post=3373496] * How to Worry Less and Not Panic [https://www.7cups.com/forum/siteupdates/GlensNookCommunity_547/HowtoWorryLessandNotPanic_300790/] ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

Conquering Worry: Carpe Diem (Seize The Day)

by Hope

February 12th

...See more Hi everyone! I hope you’re ready for a journey toward a more peaceful and present life. Our first topic in this series is about living in the present moment and more precisely 'Living Life in Day Tight Compartments'. It’s a crucial step in conquering worry and stress. In How to Stop Worrying and Start Living, Dale Carnegie presents a powerful concept that can help us focus on today: Living in Day-tight Compartments If you are reading the book, I recommend reading the chapter this week before this post! Before beginning, remember to submit the pre-assessment form! This is to be submitted before taking part in any part of the series and you only need to do this once. 📢Complete the pre-assesment here [https://docs.google.com/forms/d/e/1FAIpQLScdwMd5e8mFrJQuO8fURojaivo6bSSHvPazQLzSlRcWqsY_PQ/viewform] (First step towards joining the series) Live in "Day-tight Compartments" This is personally one of my favorite chapters of the book and a concept that I found to be quite the game changer. In the first chapter, Carnegie introduces the idea of the "day-tight compartment." This metaphor suggests we should live each day as a separate, sealed-off unit. It’s a simple yet profound concept, by focusing solely on today, we can reduce the anxiety caused by worries about the past or future. Carnegie writes: “Our main business is not to see what lies dimly at a distance, but to do what lies clearly at hand.” – Thomas Carlyle This quote captures the essence of the day-tight compartment concept. It’s not about seeing the whole picture, but focusing on what can be done right now. Imagine you’re on a ship, and the captain keeps trying to sail through a storm, worrying about the weather in the future. It would be futile, right? Instead, the captain should focus on steering the ship through the calm waters of the present moment. The idea here is simple: worrying about what has already happened or what might happen only keeps us from fully experiencing today. As Carnegie explains: “Everything changes except the law of change. You cannot step in the same river twice. The river changes every second; and so does the man who stepped in it. Life is a ceaseless change. The only certainty is today. Why mar the beauty of living today by trying to solve the problems of a future that is shrouded in ceaseless change and uncertainty, a future that no one can possibly foretell?” – Heraclitus A powerful example used in the book to explain what day-tight compartments look like and how important the concept is. I have found a very good summary of it, written in an article here. [https://www.thebusinessquotes.com/day-tight-compartments-dale-carnegie/] Here is the summary “Live in “day-tight compartments, an analogy from the world of ocean liners where the captain (if there is a leak) will just press a button and big, heavy iron doors will close of sections of the ship called bulkheads, creating watertight compartments – and as long as they are all shut the ship is very hard to sink. You close your mental “bulkheads” between the past and the future, to give you peace of mind to focus on today alone.” Additional memorable quotes mentioned in the chapter: * “How strange it is, our little procession of life! The child says, "When I am a big boy." But what is that? The big boy says, "When I grow up." And then, grown up, he says, "When I get married." But to be married, what is that after all? The thought changes to "When I'm able to retire." And then, when retirement comes, he looks back over the landscape traversed; a cold wind seems to sweep over it; somehow he has missed it all, and it is gone. Life, we learn to late, is in the living, in the tissue of every day and hour.” ― Stephen Leacock * Carpe diem (seize the day) - Old Roman Saying A poem by Kalidasa, salutation to the dawn Look to this day! For it is life, the very life of life. In its brief course Lie all the verities and realities of your existence. The bliss of growth, The glory of action, The splendor of achievement. For yesterday is but a dream And tomorrow is only a vision, But today well lived makes yesterday a dream of happiness And every tomorrow a vision of hope. Look well, therefore, to this day! Such is the salutation to the dawn. The tasks of the week These tasks are required for those who are working towards the certificate for the series. Please complete all parts of the two tasks. * Which analogy or quote from the post stood out to you the most, and why? Please choose at least one. * * Create Three Boxes: Label them Past, Present, and Future. * Sort Your Worries: * Put past worries in the Past box. * Put future worries in the Future box. * Place present worries in the Present box. * Focus on the Present: * For each worry in the Present box, write down one thing you can do today. If there’s nothing to do, write down one way you can keep yourself engaged in something else meaningful. * Close the Boxes: * Mentally close the Past and Future boxes, and focus only on your Present. * How did it feel to focus on your present worries? Did anything shift for you when you closed the boxes for the past and future? Important Note: To participants working towards the certificate for this series, please create and maintain a Google Doc where you record your completed tasks and activities. You may be asked to submit detailed answers for specific tasks to ensure you have completed all tasks as per the instructions. This will help reinforce accountability throughout the process. Further Reading * How to Stop Worrying and Start Living by Dale Carnegie, Chapter 1, "Live in 'Day-tight Compartments'," pages 3-12 * How to Worry Less and Not Panic [https://www.7cups.com/forum/siteupdates/GlensNookCommunity_547/HowtoWorryLessandNotPanic_300790/] * “Day-tight Compartments,” a Life-changing Thought via Dale Carnegie [https://www.thebusinessquotes.com/day-tight-compartments-dale-carnegie/] ------------------------- This post is part of the Conquering Worry series, you can find all posts of the series here. [https://www.7cups.com/forum/community/CommunitySpace_2590/MasterpostConqueringWorryOngoingSeriesCertificateAvailable_344231/]

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