LIVE WELL
Health
Shut down negative thoughts
Feel a worry popping into your head? ‘Say “stop!” and
distract yourself,’ says Nick. Even mundane activities,
such as doing the ironing or the washing up, can help
calm worry, as long as you stay present. ‘Focus on each
task, not letting the mind drift,’ says Ali. ‘Be mindful and
take in all the details.’Does the menopause
makes it worse?
Felt more anxious since the menopause?
You’re not imagining it. ‘Hormonal changes
mean we don’t feel like ourselves, and this
can be concerning,’ says Ali. ‘As we’re
nurturers, we put others needs in front – so
may hide our worries.’ In fact, a recent study
found 46% of Brits keep their worries to
themselves.** ‘Having a good support network
of friends and family helps,’ adds Alistair. ‘Plus,
organisations, such as The Samaritans
(samaritans.org), are always available to listen.’Keep
aworrydiary
Adiarycanhelpchallengethethoughts
thattroubleyoumost.‘Makealistofany
evidencethatsupportsyourworryandbe
honest–oftenwehavenosupporting
evidence,’saysAli.Plus,scribblingdown
thingsyou’regratefulforcanhelpyou
feelhappierandsleepbetter,foundaUS
study.Doitwhenyoufeeloverwhelmed
tohelpshiftyourmindset.When
to seek help
‘If worry is keeping^
you awake at night, affecting
your relationships or stopping
you living a fulfilled life, get
professional help,’ says Nick.
You could be referred
for CBT (cognitive
behavioural
t h e rapy).TAP AWAY
WORRY
Nick’s quick exercise uses the Blast
technique (blast-technique.com), and
takes just minutes to calm worry...1
Sit down with arms and legs
uncrossed. Relax thoughts, feelings
and/or emotions.2
Write down your significant
level of discomfort (SUD) from
zero to 10 (zero being no discomfort
and 10 being the worst).3
Tap above each eyebrow
alternately 10 times each.4
Now tap on both cheekbones
alternately 10 times each.5
Then tap on the front of your
chin either side 10 times each.6
Now tap on your collarbone
(opposite hand to collarbone side)
alternately 10 times each.7
Then, keeping your head still, look
to your left, then right, 10 times on
each side.8
Now take a diaphragmatic
breath while saying in your
mind to yourself, slowly, ‘I’m OK’.9
Assess and write down your
SUD between zero and 10.10
Repeat until you have the result
you require.
WORDS: FAYE M SMITH. PHOTOS: GETTY. *RESCUE REMEDY. **MCVITIE’S & MINDFace your
worry head on
Had enough of worrying?
Acknowledge your emotions.
‘Shying away from it can make it
worse,’ says Ali. ‘Naming the
emotion will help you feel more
in control.’ Remember, we’re not
born worriers – it’s a learnt
action, so it can be unlearnt.
‘Remove the “I’m a worrier” label.
Say, “I choose what I think and I
choose what I feel” instead.’