Category: CBH - Cognitive Behavioural Hypnotherapy

1. Is worry always bad?

   Posted on 9:00am Monday 12th Jun 2023

   Worry is a state of mental distress or agitation caused by thinking about problems or unpleasant things that might happen in the future. Worry is often characterised through negative thoughts and images that often feel difficult to control, and if unmanaged worry can become excessive or uncontrollable. In this case worry can grow into anxiety. Worrying is a form of mental problem-solving that attempts to anticipate and prevent negative outcomes. If we think of worry as a form of problem solving then there is potential for our worries to be productive or beneficial. but can be counterproductive if managed effectively. 

   Ways worry can be helpful 

   1. Worry can motivate us, worrying about an exam often motivates us to prepare more thoroughly.
   2. By worrying about something we are in fact trying to find a solution to a problem. Problem solving is a good thing and the act of problem solving can be a good strategy for us to make improvements or seek potential solutions. 

   3. Worry shows you care about something or a specific outcome, this is sometimes beneficial for us to realise and evaluate our priorities in life. 

   When worries can be counterproductive 

   When we worry about multiple issues - we can’t problem solve effectively if we are worrying about anything and everything therefore worrying about multiple issues tends to tip the balance from problem solving worry to inefficient worry. 

   When we’re seeking a perfect solution - Nothing is ever perfect of guaranteed and therefore seeking to find a perfect or guaranteed solution will likely prove fruitless.  

   When our worries are irrational – When our worries focus predominantly on worst case scenarios or “catastrophising” this can be incredibly negative for our wellbeing.  

   When we are unaware of how long we are worrying or can’t stop worrying – When we are worrying for long periods of time our thoughts feel like they go round in circles, they are unproductive and draining indicating worry has moved away from being productive problem solving worry. In this state it is unlikely we will have the mental capacity to come up with any productive solutions. 

   How to manage your worry effectively 

   Even reframing “worry” to problem solving can be a positive step in improving your mindset, there are a few other things to consider to help you manae your worry. 

   Increase your self awareness – Just being aware of the amount of time and energy you’re devoting to worry can be a great first step to managing worry effectively. You can start to identify triggers to your worries and times and places that you worry most.  

   Stay rational - Try and maintain a rational mindset based on what is possible or probable in the situation, this prevents our worries becoming irrational. 

   Set yourself time to worry – I can be helpful to have specific time dedicated to working through an issue and essentially giving yourself the space to worry, even writing out worries and possible solutions. If considering worry as a possible form of problem solving we can see that once we have rationally worked through the problem and possible solutions there is not much more to do, any additional time spent on this issue can become counterproductive. Once you’ve had your time to focus on your worries, try and draw a line under it and distract yourself with something else, you can always tell yourself you’ll return to the issue at a later point. By returning to the issue later you may find that the break from worry means you can adopt a more rational mindset and find solutions more effectively. 

   Talk to others - A problem shared and all that....but seriously by voicing our worries out loud we often naturally start to think more rationally about them.  It also gives voice to the worries going round your head which can help break negative thought cycles.

    

   As always though if you’re still struggling or you feel your worry has tipped over into anxiety meaning your feel it is more intense and starting to interfere with your life it is always worth seeking professional help to work through your concerns. 

    

2. Burnout - do you know what to look for?

   Posted on 8:00am Thursday 8th Jun 2023

   

   Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress and can affect anyone.  Burnout can impact your mental health and lead to depression, anxiety disorders and other serious conditions.  But how do you tell if you're experiencing it?  Here are five ways to tell if you might be experiencing burnout:

   1. Chronic Fatigue

   Do you feel tired all the time? Do you struggle getting out of bed in the morning? Chronic fatigue is one of the most common symptoms of burnout. It's not just about feeling sleepy; it's more like an overwhelming sense of exhaustion that doesn't go away even with rest.  You may spend the whole term just getting through until the next school holiday, desperate for that rest but even then that time away from the classroom doesn't seem to replenish you.  If y

   our fatigue seems unrelated to any underlying medical condition like sleep apnea or chronic fatigue syndrome and has been ongoing for weeks or months despite sleeping well each night then it may be related with burnout.

   2. Lack Of Motivation

   Do things that once excited you now seem tedious? Have tasks become mundane even when they were previously interesting? A lack of motivation is another sign that could indicate an individual is experiencing burnouts.There are moments where we lose interest in activities we once enjoyed due various reasons but if this continues over time then something serious than mere boredom should be considered as a possibility.

   3. Difficulty Concentrating

   Burnouts can disturb cognitive functions which leads us find concentration challenging.Even simple tasks require more effort,distractibility increases resulting in difficulty focusing on work.This often leads decreased productivity which further aggravates our mood.The brain finds itself unable comprehend information at the same pace as before which leads to frustration and agitation.

   4. Mood Swings

   Burnouts affect our behavior patterns leading us to have mood swings.We may find ourselves becoming more irritable,angry and anxious even when the situation does not warrant it.There are also instances of feeling down or depressed due to a lack of interest in daily activities that once brought joy leading us down a path of negativity.

   5. Feeling Detached From Work

   Over time, burnout can lead individuals become detached from their work.This means that they feel disconnected from projects they once enjoyed or colleagues with whom they found easy collaboration.The result is an environment where you no longer feel invested in your career journey resulting in negative outcomes such as low job satisfaction, decreased productivity etc.

   The Bottom Line

   If you're noticing any combination of these symptoms,it could be time take a step back and assess your mental health.Taking breaks, self-care routines such as exercise, meditation or therapy can help turn around the effects caused by burnout.Stress is common but managing it efficiently can prevent serious negative consequences.A healthy body needs both physical and mental well-being so if you suspect something isn't right seek assistance immediately.Speak with family,friends,colleagues who will support on this journey towards betterment .Don't let burnout rob you of your life!