Life will randomly throw potato salad on your bedroom wall. No matter how well you plan for the worst, you won’t be prepared for every mess life hurls at you. No one is in control of the world and the opportunities that present themselves (or lack thereof). You may not have the power to delegate what you can receive and deal with in life, but you are in control with how you respond to life’s spoiled mac and cheese circumstances.

Worrying about conflicts, circumstances or situations that upset the natural rhythm in your life is normal. Such as: a fucking pandemic!

Our homes, jobs, livelihood, loss of loved ones and even the mundane hum drum of life has us (understandably) wide eyed and frozen. Occasionally, it’s good to worry a bit because it can cause you to be concerned enough to address a matter. Giving into anxiety is a natural reaction to life’s spontaneity, but if your mind is lost in deep rumination, it’s time for a few positive adjustments. While anxiety is a normal reaction to stress (not ongoing anxiety, which can be generalized anxiety disorder or etc) if you continue to entertain worrying, it can cause delirious effects to your body.

            When we excessively worry, our bodies initiate a “fight or flight” response. From there, the nervous system will release two stress hormones called cortisol and adrenaline. Cortisol and Adrenal can cause physical reactions such as headaches, muscle aches, nausea and a fast heartbeat. More severe reactions such as a heart attack, digestive disorders, and muscle tension can also occur over time. Excessive worrying is not worth the slight diminishing of your well-being. Everything changes. Including the arbitrary situations that can change your mind to be overwhelmed with what-if scenarios.

Here are a few tips to avoid excessive worrying or to cease dark ruminating:

Be in the Moment

With every activity/task, you partake in, invest all of your attention to it. Whatever situation you are concerned about, don’t force it out of your mind. Only focus on the allotted task at hand and the entertained thought will fade away. If you are walking, observe your pathway. Look at the leaves( or lack thereof) , listen to the open toes sling backs clicking against the concrete, or watch the snowflakes fall as you wait for the bus. If you’re in quarantine, be present while you’re cooking. What do you smell? When was the last time you intently pet your cat or played with your dog?

Pause

• If you can stop what you’re doing and address the matter that causes you an ample amount of distress, then do so. Honestly, reflect whether there is a likely solution. Are there options that will annihilate the problem?

• If not, then acknowledge that you have no control. Breathe in deeply and release the unsolicited responsibility of the matter you cannot change.

• Never attempt to “stop” or “force” the thought to leave your mind. It will only linger longer in your mind. Allow the stressful believed to pass, but do not entertain it. You may not monitor what enters your mind. However, you can control what thoughts you can entertain. 

You are in charge of what you allow to linger in your mind. You don’t have to allow situations to crowd your thoughts and cause physical symptoms. Breathe, release, and move forward!

Please keep in mind that we’re in the middle of a pandemic. It maybe hard, but please be easy on yourself.