Coping with worry and tension

Excessive worry can cause physical, emotional and behavioral disorders that can affect your health, peace of mind, and personal and professional relationships. Worry can cause relatively minor illnesses like insomnia, backaches, or headaches and can contribute to potentially life-threatening diseases like high blood pressure, heart disease, or diabetes. It is sometimes unavoidable and will affect most of us at some point in our lives, so it is essential to identify ways to help you manage the stress. 

Symptoms

The following list of symptoms contains the most typical reactions to excessive worry and tension. Note any symptoms you have noticed in yourself as the first step towards successfully managing worry. 

Physical

  • Headaches 

  • Pounding heart 

  • Fatigue 

  • Teeth grinding 

  • Insomnia 

  • Restlessness 

  • Weight change 

  • Increased alcohol use 

  • Colds 

  • Increased drug or tobacco use 

  • Digestive upset 

  • Neck and shoulder aches 

Mental

  • Forgetfulness 

  • Confusion 

  • Poor concentration 

  • Low productivity 

  • Boredom 

  • Negative attitude 

  • Easily discouraged 

  • Anxiety 

  • Irritability 

  • Depression 

  • Mood swings 

  • Anger or irritability

Sometimes, you may not be aware of these symptoms. Ask your spouse, family or friends if they have noticed any of these symptoms in you. 

How to relax

There are several ways to relax. One way is to practice deep breathing, meditation and muscle relaxation exercises. Some people use guided imagery, where they imagine themselves someplace serene and peaceful. Others enjoy doing yoga or other activities to help them relax. Whatever you decide to do, ensure you have a quiet location free of distractions. Sometimes, creating a peaceful atmosphere with scented candles and soothing music can ease tension. 

There is no way to eliminate anxiety and worry completely. Your goal should be to reduce the amount of unnecessary worry and keep it under control. Keep these simple points in mind: 

  • Schedule your time realistically and include time for the unexpected and for you to relax. 

  • Remind yourself that it is okay to say “No” to tasks that do not fit your schedule. 

  • Remember to take occasional short breaks. 

  • Break down major tasks into smaller parts. After completing one task, do another, and so on. 

  • Plan the week or month so you can anticipate peak times of stress and plan accordingly. 

Following these steps requires a personal commitment and practice. The rewards that come along, such as better health and improved relationships, are worth the effort. 

Still trying to figure out where to start? Contact your EAP and talk with mental health professionals who can help.