Take a Worry Break

By Marianne Wylie, MSW, RSW

​Here are 4 steps to improve your mental health by easing your mind of worry so that you can enjoy the here and now.

1. PAUSE. Take a moment to close your eyes and visualize yourself constructing a wall between you and the worrying thoughts. It is okay to put them aside for now.
2. BREATHE. Notice your breath… the sounds of your breath, the feeling of the air as you inhale and exhale, the temperature of the air. Bring your shoulders back and let them fall from your ears. Allow your next breath in to be a little deeper and your next breath out to be a little longer. Continue to breathe this way.
3. DISTRACT yourself. Engage in an activity that stimulates the mind. Read an interesting book or article. Call a loved one. Do a craft. Write a list of things you are grateful for. Play a board or card game. Tidy up. Listen to music. Watch funny videos. Go for a walk and bring your attention to as many details in your environment as you can.
4. Be COMPASSIONATE with yourself. You may notice your worrying thoughts keep trying to return. This is normal. Your brain is only doing what it knows best… think. Don’t beat yourself up about it – it will only make it worse. Just notice that the worrying thought is there and allow it to leave as you focus on your breathing. After all, there is nothing that can be done about the thing you are worrying about in this moment. This moment is yours. Be gentle with yourself, with the thoughts you have and enjoy the now.

Bibliography:
Bourne, E. (2015). The Anxiety and Phobia Workbood: Sixth Ed.
Linehan, M. (2015). DBT Skills Training Manual, Second Ed. The Guilford Press. Pg. 2013-220, 439.