Our minds can create strings of thoughts that move from anguish to armageddon within minutes. We move deeper into despair by thinking about the next . . . and the next possible disaster.
What if the next time the chain begins we stop and re-arrange the lines to develop creative solutions, absurd or awesome?
Instead of asking, "What if this happens?" Flip the chatter. Ask - "In what ways will I prepare for all situations."
Begin in awareness.
First describe the internal feelings when the anguish begins. Notice how they circulate in the abdomen or tighten the chest.
Breathing becomes shallow.
Find a word to stop your train of thoughts. Write or yell: Halt! Gizmo! Never!
Begin to consider your breathing patterns and find a rhythm of five counts in through the nose and six counts out through the nose.
Think of how nature deals with timing. Imagine the challenge of a seed breaking the covering to develop shoots and roots.
Where does dark go at dawn? Create imagery to remove yourself from the anxiety of the situation.
Focus on a scent like lemon or your favorite aroma. Chase it to all its components and tastes. Let it transport you to a time of tranquility.
Focus on a bird song, waves, wind in tree branches.
Listen for the click click of a hummingbird or a gull's cry.
Get into the details of the shapes and depths inside flowers.
Bring in the Ha Ha Ha of humor. Laugh out loud. Make fun of the situation.
By using awareness and delving into distraction, laughter and creativity, watch the fragments of worry disappear.