3 Tools To Manage Worry - Two Types of Worry
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- Опубликовано: 6 сен 2024
- To handle worry and anxiety, use the Worry Decision Tree exercise to separate out real problem worries and hypothetical worries. This exercise also prompts you to think about immediate solutions to the real problem worries. Then, if you have a lot hypothetical worries, set aside an appointment time each day to worry about these things. Any other time during the day is off limits for worrying. If you find you still have worries popping into your mind outside of your appointment, use mindfulness and gratitude to push those thoughts away so you can save them for later.
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Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
I was doing so well before this pandemic. But now I feel like I've taken 10 steps back with my anxiety
I hear you........its so difficult.....
In my opinion, it s hard, but you'll never take steps back. For each day, your fight and persistance is a progress. Even tough you feel stagnated, each day have to be considered a progress.
WORD.
The people in power did a very good job at creating anxiety and paranoia in the society, this was their whole agenda, and now even two years later, people are still paranoid.
Same.
You are a treasure. Thank you 🥰
You are so welcome 🙂
Yes, we can breathe in and trust love expressed from God. Through the sacrificial offering of innocent blood from Yeshua
Your videos are so helpful. You are doing such a service for those of us who struggle. I've told my shrunk about you and he likes your videos, too.
For some weird reason, I'm somehow calmer now compare to my pre-pandemic self. I don't know why? BTW, I'm also agoraphobic so yeah.. Maybe because I can see people now experiencing the same exact thing I experienced on a daily basis before? Maybe because I am also hoping that they now know how I felt and maybe they will be more understanding? Maybe..
Saved by Grace Dear saved by grace. People these days should by now know what Agoraphobia means. It’s not like we are living in the days of ignorance about these mental illnesses. Many , Many people have agoraphobia. It’s not like the people who are in isolation due to the Coronavirus , Those people once the isolation period is over can easily leave the place their confined to and go about their usual life unlike people , such as yourself who suffer with being able to step into the outside world because of being agoraphobic. I get you. ❤️
I am not agoraphobic, but I too feel completely calm and comfortable during this whole thing. It's like the whole world has finally caught up to how I've been feeling for years. As if I can take a break from worrying because everyone else is doing the worrying for me now.
Same here! I feel absolutely fine, calm and happy. It's the feeling of all being in this together. And I think we are probably more trained.
Same. I've been stuck back in my house in my little rural town since 2017. Three years since I've been to Walmart. I'm not worried about getting sick with covid nineteen. I see the rest of the world starting to suffer and it seems to bring about a balance. I have problems with rage and impulse control. I was diagnosed with Bipolar and later read and found out I have type 1. But with my panic attacks and phobias I'm calm and feel no extra anxiety with this wordwide pandemic. The forces that control money and power in the world will do what they will but they will never change the natural order or take away our basic human rights.
Saved by Grace This is me as well. I’m a stay at home person anyway so this’s not really effecting my life. I’m sad for all those loosing business and most of all for the workers but I’ve been calm since this all started.
I have found that a gratitude list has been helpful for me, as well as, prayer and meditation. Support groups can also be very helpful.
You are spot on with the suggestion about mindfulness. Pulling myself into the here and now is very useful for me. If I find myself thinking "What if.....what if...." I centre myself by looking right at where I am and what I'm doing. For example, I'll think "Right now, I am washing the dishes. The detergent is foamy, I hear the squeak of the dishes in my hands. Right now everything is OK." I've already planned for the things I can do something about, so any other worrying is just adding insult to injury.
Oh I love that. I’m so glad you do that! Thanks for sharing 👍🏽
This is a terrific summary of great strategies that includes some of what I've learned and noted from books over the years. What a timesaver! You're such a wonderful resource and you're helping alot of people! Appreciate you 😊
The mindfulness is Effective i take up to an hour in the morning an night to just sit upright in a chair eyes closed focus on breathing an whats happening now....Meditation is a bit different an I also do this....its literally working out your brain like an arm muscle in just a short time you can tell a few good days...remember control your brain or it will control you...Love Dr.Tracey Marks so gifted on sycphcology...
I’m so glad I’m not the only one that is scared everyday and night
You'd be surprised how much people are struggling with things, usually keeping it for themselves.
@@amenhotep7704 I only tell my close friends
@@rachelhyde3751 tell the creation and she will help you
I’ve found your channel extremely helpful , I suffer from anxiety and panic disorder, lately it has been extremely rough because of that fear factor. I often worry about things that haven’t even happen or has never happen but scared it will. I have a better understanding now. But it’s rough , so whenever I feel like it’s overwhelming I do breathing exercises and watch your videos . And I thank god I did!
You're a great educator! Thank you.
You’re welcome Kenneth and thank you! 😊
Hi dr! Im from Brazil. I Love your accent, and listening to you really helps me...I worry about the virus and the president in my country that denies the virus is dangerous,it isnt easy! I am going to make the "worry book"as suggested. !Thank you for your videos. You are the best.😘
Hi Julia. It’s funny I’ve never thought of how I talk about my accent sounds like to someone outside of the US! Lol 😊 we’re struggling with that same issue of people in high places downplaying the virus. It’s baffling to me though that anyone will still be at that level of denial when we see how this has spread and how many people have died. Anyway, thanks for watching. Good luck with the book 📖😊👍🏽
@@DrTraceyMarks Thank you for answering! 🤩😘 take care !
My worry isn't too bad. Maybe if I wasn't stuck in my neighborhood and actually saw more of the real world I would worry. I'm pretty insulated. But I'm not worried about Covid. Dr Tracey is the best, y'all better subscribe.
"I don't think many pessimists saw it coming And yet it is here" Your patient was brilliant! I had worried about the entire planet before with global warming and now I worry about covid! I am taking your advice!
Dr. Tracey Marks: this video is ABSOLUTELY IMPORTANT (especially but NOT ONLY) NOWADAYS!
Thanks for this, these techniques will be helpful for me but more so for my wife, shes the main worrier of the family.
Usually I'm not much of a worrier but the current situation and being the sole carer for my (special needs/disabled) family I worried alot about how they'd cope if I fell ill. In the end I decided to write a guide or 'how to' list of the important things I do and listed all my login details for everything my disabled wife will need if I'm ill, like how to pay the rent or my email login so she can get important emails and even my phone pin for easy access to payment or communication apps.
Knowing my family would have the information they need to get by has helped reduce my anxiety over becoming sick.
That’s a great idea. I’ll bet that was a load lifted for you. Take care and hang in there. 😊
Dr Tracy I can’t tell how much you are helping I’m ALWAYS scared but u are helping me beat this and I finally feel like there’s light at the end of the tunnel even tho some days are very hard THANK YOU
I am so blessed for your very insightful, and motivational videos. I have been diagnosed with a Generalized Anxiety Disorder, Major Depression, Bipolar Disorder, and psychosis. I am currently stable. My anxiety is still exacerbated, but I'm still hopeful that in time , it will be under better control. I do believe that anxiety precipitates all of my other psychiatric conditions.
Dr. Marks, I have watched your videos for some time now and must express my sincere appreciation. Your practical tips and suggestions are extremely helpful. Thank you for your dedication to serve. You are such a blessing!
I just want to say if all psychiatrist's explained the issues with such clarity.Gave simple tools to find success and the understanding that it could require many attempts to accomplish.ive followed many mental health professionals on RUclips but she is the best by far!!!!!
Dr Tracey Marks, I find some.rays of hope at the far end of the tunnel when i hear you .I am so thankful about your videos which i discovered recently in u tube.. With a history of coping with ocd from the age of 13 , I am now 59,and still struggling...Sad for the mental peace which I lost all these years, I can only hope to be at peace in the remaining years ..
I've only seen 2 of your videos and both have been overflowing with quality content. Subscribed
Good advice set aside time to worry,this helps me out a lot, I work in a grocery store for 37 years and Covid-19 has a strong impact in my work life now...thank you for the video
Future threats & past pain. Yes... Thank you.
People are only now talking about having dreams that sound exactly like the ones I always have
Can you give example?
I agree
Teaching about Mental Health is the best activo we can do for the planet and people THANKS 🙏🏼
No words ,but tears of Gratitude ❤️ thank you Dr Marks Love your videos, you make them with so kind intentions, efforts that we are enlightened with clarity.
You are so wonderful.. God bless you 🤗😘🙏🏻
Any suggestions for a healthcare professional having difficulty un-winding at the end of the day?
I suggest listening to guided meditations like you could get on Headspace. The Tapping Solution is a good app that gives you more of an active process to help you wind down. I’m using time alone in my designated “spot” while I BingeWatch non-medical shows on Netflix or HBO. 😊
I’m also a fan of essential oil’s.
I know this is an old thread, so you may have already reached a point of "either find what works or curl up and wither"... BUT might I suggest you find some activity that you can do every day that requires a relatively high level of focus???
I'm stuck with a lengthy commute, no matter what job or where I get to work... SO I took up the motorcycle (again)... It requires a relaxed manner and smooth and steady skill to stay on the bike at all, so I can't be riding along distracted with worries and "thought spirals" when I'm on the road... If I get tense, I'll lose the curve every time... You simply can't ride a motorcycle with any degree of control if you're "stiff" or "tense"... It's an unforgiving "sport" as it were...
BUT that might be "too dangerous" inherently for your taste, AND admittedly, it takes a fair amount of space to ride for a half-hour or more without boring yourself to tears... SO...
Maybe Calligraphy would be a more suitable activity. Yeah, it's only the art of creating pretty letters in a variety of "styles"... BUT get a dip-pen and some ink and decent paper... Spend a few minutes from research to reproduction... and try to focus on EACH letter down to the strokes, individually. There are books FULL of lettering styles and instructions, diagrams to go by, and even lots of videos on YT alone for practical guides on techniques and spacing and getting everything "just right"... You shouldn't have a lot of trouble building a fair degree of skill. After all, it IS "only letters" so you don't even have to create some abstract "art project" to know what you should do as exercise or practice from one day to the next.
Some interesting side effects of "Hobby Calligraphy" is that you'll be able to produce greeting cards on your own that NOBODY else can just go buy or make with a computer. You'll be able to completely personalize almost any written document, and the artistic "flourish" (if you will) is almost guaranteed to earn your writings more respect and "gravity" as it were, just for the time spent. People really seem to enjoy getting hand-written invitations and "RSVP"s. AND the occasion for an apology can make it a very handy skill as well...
It's also meditative by nature. The processes of laying out and then lettering any message are quite repetitive and fairly easy to understand, but the variations you can opt to make of any given "project" are so numerous that it might take a lifetime to truly achieve remarkable skills at every aspect... making it a lifelong "journey"...
In any case... It's just a thought... an option that might offer some means of "meditative decompression" so you can disengage the "work brain" and then engage the "off-time brain" so to speak, which I would suggest is the over-all intention of "winding down" at the end of a work-day... ;o)
Thank you Dr. Marks!
The idea of a dedicated 30 minute time window to just fully worry is so hilarious. Helpful , but also really funny
Excellent video. Clear practical instructions. 100% relevant to my situation. Thank you very much Dr. Marks.
You’re welcome something you said. I’m so glad this was relevant for you. Take care.
👊🏾THANKS!! This was very helpful.
It also boils down to hormonal imbalance. Negative feeling tend to suppress itself when your diet gets fine tuned, and adding alkaline rich foods to the diet.
I can't be the only one with anxiety that finds focussing on my breathing more anxiety inducing than mindfulness inducing. I think it's just that I have such a strong assiciation of focusing on my breath and manually slowly/deeply breathing with panic attacks.
Same, i would worry that if i stopped focusing on my breathing, i would stop breathing at all. Finding music that would naturally pace my breathing did help me a lot.
What about Worry of "Real current" situation or from past where we can't do any thing e.g.
1- Worrying about my favorite team which is going to lose/ has lost.
2- Worrying as my countries financial situation is too bad
3- Worrying as my flight is getting late.
4- Worrying after recalling that I couldn't passed Bachelors in good marks
In which worry class these above mentioned worries exist.
And also I think not all hypothetical worries belong to future, they might be from present/past as well:
1- Worry (self-doubt) about my self (Present)
2- Worrying that I have got fatal illness (Health Anxiety) - (Present)
3- Worrying that I had been a failure in my school. (Past)
I think there should be some more broad classification of worries. And worries can be from thoughts of past/present/future not only from future.
PTL Dr. Marks…thank you for breaking it down; very informative,helpful💯💌!
I watch all your videos, even though I still suffer from anxiety (severe) you n your videos are amazing & help me in some ways.. I wish you were my personal psychiatrist 🌸💓.. ❤️ U !!!
Thanks so much. I have generalized anxiety disorder, depression, and am autistic and am having a tough time with this pandemic.
These videos are so useful and helpful. You offer practical bullet-point strategies -- really golden stuff. Thank you for making them.
I wasn't even worried about Covid until she started talking about it🤦🏼♀️ Thanks for adding to my worries😳😫
This reminds me " I'll think it about tomorrow " line in Gone with the wind movie. I love and quoted the line million times in my life and I swear it helps not to go overboard with worries. But some people in my family are not able to designat specific time to worry. I try to help hem, but they can not stop and postpone/schedule the worry time. Awesome video!!! Huuuge thank you.
Thank you for your excellent videos. They help me with my study of psychotherapy and understanding people's problems. I like the way you presenting yourself and your clear explanations of the topic. It's a joy to watch and listen to your presentations.
Hi, I love your videos. All of them. I got my first anxiety attack earlier this year and since then, I have been getting minor attacks when I'm alone. My throat literally feels like it will close up and my pulse raises and I feel dizzy. In the Caribbean, mental health on a while, isn't a big deal. I need help
It’s sad but true in the islands we don’t look at mental health as serious as we should.
I was panicking about my thesis and this video popped in my face
I'm thankful for gratitude:)
1 Thessalonians 5:18
Hi, I am so glad that I found your video🙏🏻
I feel exactly the same things you said in the video. Covid 19 has caused so much anxiety. Thank you for this video❣
Be well.
I know... you got a lot goin on up there right now. That’s ok. It’ll all peice itself together on it own. Let’s just take a minute together and let your thoughts go where they want. Just as if you’re letting your kids outside to play, just open that door and let your thoughts run free for a minute. They’ll go where they feel like right now.. you have nothing to ponder right now. It’s an empty mind relaxing on that hammock. Trust me on this- You’re gonna accomplish everything you set out to AND MORE. You’ve got all the time in the world to get everything you want Done and more. You are exactly right where you are supposed to be at this moment in time. I feel really good about where things are headed for you now. Just let everything take is corse and enjoy the ride on the way there. You’re gonna have lots of fun. You did it! 🙏
I think I just heard what I needed to hear to reduce my worries , GRATITUDE.
THANKS MA.
Oh my god.... this is so helpful
Excellent information. During this period of constant change many people especially those that have mental conditions can exacerbate. These techniques can be very helpful.
Thanks a lot. So true that already struggling with a mental disorder makes you more vulnerable to decompensating in this setting.
The feeling of being overwhelmed more and more often during this whole pandemic..as well as the underlying mood disorder and anxiety/ not to mention relationship stressors
I m really happy after seeing ur vid. Keep the great works. 😘😘
I almost passed this by because the word "depression" was not in the title..this info helped. Cvd19 depression has hit me a couple of times since quarantine, which I call isolation! Before all this I could manage and deflect an onslaught of depression by "doing" or "going" sometimes "sleep" but it seems like I can't do that in the house..don't want to sleep but being in pj's does feel good ;- )...thanks for your channel..
Great video! Thank you for your contribution. 🙏🏽
Thanks Carlos! 🤗
Please keep up the incredible your service you are providing! I have battled with depression for over 50!years! Include more info on rumination if you can!
Dr. Tracey Marks, where have you been all my life LOL Thank you! Bums me out how you weren't recommended to me sooner. Learning so much from you and so thankful.
Thank you. I needed this. I am studying psychotherapy and I have a patient. Today I was wondering: How can I make my patient feel secure, when I myself feel insecure about the present and the future? How can I make him feel safe and give him hope, when I don't have all the answers? You gave me some clarity. Thank you.
Oh excellent. I’m glad this helped you have some answers. Nothing I talked about was new information in the psychotherapy world but it’s helpful to see how to put it all together and apply it to this context
@@DrTraceyMarks You simply reminded me of the importance of mindfulness and the importance of being in the here and now. In such stressful times like these, it's easy to forget what we already know. I'm watching all your videos and you keep teaching me so much. Thank you Dr. Tracey.
Thank you..you have a very calming presence 💕
This was a very informative video with great suggestions. Thank you.
Thanks for these helpful tips. You are the best Dr educating us during this crisis
You're welcome Maria. Take care. 🙂
I like that from her what she says but my mind is doing much better to stop worry about that stuff ☺️ I force myself what iam doing why because iam deaf hard of hearing impaired mother and grandmother but I have dresspsion and anxiety and my mood is what they come from my health problem I have and that is so helpful for me that good idea what she says but is not bad it is so easy for me how I do it myself like that is called a "Mind Stressful" I know all about it and I do love that 💗🤩🙏👏😇❤️
I trust you more Dr.
Thank you very much Doc Tracy ❤️🥰
You're a blessing to humanity. GOD bless you always 🙏
Thank you! You have helped me TONS Tracey. Big hugs
Dr. Marks, THANK YOU for making these helpful videos.
Thank you very much Dr. Marks. It is really helpful. Regards from Spain 😊
Thanks u explain mental health issues very briefly and in a way i can understand. 😀
Thank you 😊 happy 😃
Thank you 🙏🏾 🙏🏾🙏🏾
Thank you Dr Tracy.
You are so welcome!
Dear Dr Tracey I have a question about worry. I used to have generalised anxiety about 25 years or so ago, but not now. I only worry when I have a specific problem and then I find that if I can make my peace with the worst possible eventuality and face up to it in all its gruesome consequences, somehow it neutralises all the worry and usually by the next day I'm not bothered any more. This has been my way of coping for years and it really does work for me. But it seems like the opposite of the accepted advice not to catastrophise. . Do you think there's anything in this as a viable coping mechanism? Or do you think I'm just kidding myself? PS I love your videos. Congratulations on doing 3 hours live the other day :-)
This is a really late reply to your comment, but imagining the worst possible scenario is used in stoic meditation. I've also seen it discussed in other therapy videos. They did say in one of those videos that the technique doesn't work for everyone as it makes things worse for some people with anxiety. I'm glad it works for you!
@@kateschmid2889 Is meditative walking for 1.5 miles part of Stoic meditation?
Thanks
Awesome video Dr. Marks! Thank you so much😘
I use to worry constantly. Now I stop and think about how much time I've wasted worrying and reflect on how I've managed to make the best of all situations thus far. Worrying about hypotheticals just wastes my time when I could die tomorrow and never have any of those hypothetical worries come to pass. And it would be a shame to waste my last day on that. It may sound crazy but it works for me most of the time.
I only have real problem worries, and it is not in my control to do anything about it. There is a narcissist in my life, and they are killing me, slowly. No other people in my life. Numb, fearful, and exhausted. Chronic illness makes it worse. I can't breath. Thank you.
Thank you maamma
My psychologist spoke to me about this technique less than a week ago. I guess this is a sign, huh?
I set aside "Worry Time" years ago.
I set aside 23.5 hours a day to worry.
I noticed your necklace and the "Be Well" pendant. Thank you for the thought. I plan to remain well. My wife accused me of being paranoid of the virus. I probably am. Because this virus is so insidious and virulent I believe that there is no such thing as being too cautious, just not cautious enough. So I completely avoid unnecessary in person social contacts and I plan to continue until the threat abates to the point I can feel reasonably safe. That may not be until next year or even beyond. Am I being unreasonable or just prudent?
Thank you so much!!
Thank you for this! Especially for explaining HOW to 'let it go'.
Thank you, Doctor! Very useful and timely advice!
You’re welcome Rrosa thanks for watching.
Sooooooooooo helpful! Thanks so much
You’re welcome Matt. So glad you find it helpful. 👍🏽😊
I will be doing these things. Thank u for the upliftment.
I was first diagnosed with anxiety, and then the other psychological disorders came along.
You are great Dr Marks I am happy that I found you🙂
A great value 🙏
Thank you Dr Tracy for all ongoing help 💜☮️
Thank you for these wonderful videos Dr. Marks. I appreciate you sharing your knowledge.
I love your videos. Thank you for making them. They are very helpful. 🌻
You are great educator, thank you for featuring this topic
Thanks 🙏 ❤
thank you
Yes Queen!! Thanks for what you do!
Thank you. I really appreciate your videos. 🙏
Thank you Doctor Marks for this video
You’re welcome Marisol 😊
Thank you 🇬🇧 look after yourself too.
You're welcome Deborah. I will. 👍
Hi Doc. How one can handle with exploiting partner who abuses you and is it ok to leave then and does such people should
Be trusted again
Hi Dr. Marks. Thanks 😊 for the great video 👍. I enjoy all of your videos. Thanks again 😊. You are a great speaker.
Excellent