Managing Uncertainty and Worry

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Managing Uncertainty and Worry

• Aurora Employee Assistance Program

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Challenging Times

• Objectives
• Explore the uncertainty - mental worry connection
• Identify the negative effects of unproductive
  worry
• Learn several effective coping skills to manage
  ongoing uncertainty and worry

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The Uncertainty - Worry Connection

• Uncertainty arises from ones sense of not being
  in control of a situation
• Uncertain economy
• Stock market and 401k issues
• Job insecurity
• Personal issues
• Uncertainty leaves a void that mental worry
  fills.

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Worry, A Definition

• Worry
• To torment oneself with disturbing thoughts, to
  fret. Thoughts about situations not likely to
  take place
• To live in the future, fearing the worse
• Worry is our self-talk, what we say to ourselves
  about unsettling situations, about uncertainty.

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Examples Of Worry

• The What ifs of life
• What if theres a depression?
• What if my 401k doesnt rebound?
• What if I lose my job?
• What if I lose my house?
• Worry never robs tomorrow of its sorrows, it only
  saps today of its strength. -Unknown-

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Why Do We Worry?

• To try to gain a sense of control over the
  uncontrollable
• We fear making a mistake
• Worry may give a false sense that we are
  accomplishing something
• The greatest mistake you can make in this life is
  to be constantly fearing you will make one.
• - Unknown-

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Worry As Chronic Stressor - The Physiology Of
Worry

• When we worry, the brain is fooled into the Fight
  or Flight Response
• Stress hormones are created
• An unpleasant physiological response occurs
• Feelings of anxiety /or anger are triggered
• Concentration memory are impaired, decision
  making problem solving skills diminish
• Worry is like a rocking chair. It will give you
  something to do, but it wont get you anywhere.
  -Unknown-

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The Thought-Feeling-Action Connection

• When we worry, unpleasant feelings such as
  nervousness, anxiety, frustration or anger are
  triggered
• Thoughts feelings interact
• Intensity increases
• It becomes more difficult to choose positive
  actions.
• Impulsive reactions are more likely

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The Thought-Feeling-Action Connection

• THOUGHTS FEELINGS CHOICE
  ACTIONS
• The consequences of negative actions often leave
  us with even more to worry about, leaving us
  stuck in a negative cycle of worry
• Its not the situationIts your reaction to the
  situation. -Robert
  Conklin-

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Attitude Is Everything

• Thoughts feelings combine together to create
  our attitude about the uncertain situation
• If attitude is negative, motivation to act
  positively will be poor
• Attitude and motivation affect our ability to
  make good choices in our own best interest
• Whether you think you can or think you cant,
  youre right.
• -Henry Ford-

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The Cycle Of Worry At Work

• Worry can become a vicious cycle
• The more we worry, the worse we feel
• Ability to function productively decreases

Once a decision is reached, stop worrying start
working. -William Jones-
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The Worry Control Grid
Control
No Control
influence
ceaseless striving
action
no action
letting go
giving up
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Breaking The Cycle Of Worry

• Coping With Worry
• Three Rules of Worry
• Do Something Different
• Deep Breathing
• Increase Your Physical Activity Level
• Writing Your Worries
• Worry Can Be Your Teacher

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Three Rules Of Worry

• 1) Never Worry Alone
• decrease isolation, reach out to others
• 2) Get The Facts
• obtain as much factual information as possible
• 3) Make A Plan
• problem solve, create an action plan
• -See Stopping the Cycle of Worry handout-

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Do Something Different

• Catch yourself when you are worrying
• Thought Stop
• Take slow deep breaths
• Focus your attention positively
• -See Stopping the Cycle of Worry handout-

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More Coping Skills

• The 5-Second Breath
• Increase Your Physical Activity Level
• find safe healthy activities or exercise
• Writing Your Worries
• taking control of worry
• -See Stopping the Cycle of Worry handout-

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Worry Can Be Your Teacher
Each time you worry, your mind offers you the
opportunity to learn practice 2 essential human
skills problem solving calming yourself

WORRY PROBLEM
SOLVING
CALMING YOURSELF
-See Stopping the Cycle of Worry handout-
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Making Choices - Coping Day To Day

• Try to use the uncertainties worries of your
  life as opportunities to choose
• Choose to practice good self-care by using
  positive coping skills
• Life is a journey, with each bump in the road
  offering the opportunity to learn grow as a
  person
• Everything can be taken from us but one thing -
  the last of the human freedoms - to choose ones
  attitude in any given circumstance.
• -Victor Frankl -

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Ongoing Assistance
Contact Aurora EAP for additional
assistance Aurora Employee Assistance
Program 800-236-3231