MSS #024: Have you got a worry switch?

MSS #024: Have a habit to move from worry to calm

MSS #024: Have you got a worry switch? Will you switch?

24 June, 2023

Read time: 2.5 minutes

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Worrying is a learnt habit ably supported by our brains bias to keep us safe and notice danger quicker than anything else.

It may not feel like a habit, it may look more like a baked in part of who we are.

It is in fact quite simple to create a habit to be calmer and within a short amount of time this becomes the new default response that also in turn changes our brains “wiring” courtesy of neuroplasticity.

I call this new habit technique a “worry switch”, it will become obvious why as we get into it.

Let’s go for it now.

The question is, will you switch?

Background information.

First some background.

Habits run most of our life’s activities. As we learn to do new tasks, they get embedded in the unconscious part of our mind, as a set of “instructions” that run silently in the background.

Ever driven somewhere, started daydreaming, then came to and wondered where you where on your journey? Classic example of your brains driving autopilot habit taking care of things for you, without emotion.

Habits summary

• 95% of what we do is habit.

• Habits occupy our unconscious minds.

• Habits happen silently, without us noticing – no emotion.

How to create your worry switch.

Most of our habits are created,

• Up to the age of 7, before the conscious mind has developed.

• As a result of something dramatic.

• Good old repetition, like cycling.

So, we can in fact learn a habit to worry less. In the same way, if you are a persistent worrier today, this will have been a learnt behaviour. Admittedly our evolutionary ancient part of our brain is focussed on protecting us from perceived threats, so needs little encouragement to trigger the fear system.

• Yes, you can train your brain to worry less - habit.

• If you are already a persistent worrier – consider how this happened?

• It will have been a learnt pattern.

Now let’s learn a new habit together.

I developed a format I call ACEing it, for this.

Awareness

Choice

Embed

Awareness - once we notice something we can change it.

Choice – we can actively, consciously choose a different response.

Embed – we can embed that new choice as a new habit.

Now do this,

1. Notice when worrying, simply be AWARE and acknowledge it

2. Now imagine a big switch with two labels

WORRY one end - CALM the other end.

3. CHOOSE an image and emotion that sums up CALMNESS for you e.g.

- a place

- a person

- a special time

- a future dream

- a place in nature

- a friend

- a pet

Once you have the image that represents calmness to you add associated positive emotion emotions.

With the picture in your mind go for as much of the followings as you can

• Detail – notice things that have special meaning to you.

• Add – lots of colour.

• Movement – if you can add movement to your picture even better.

With the emotion,

• Really feel that emotion, as if it was happening now.

• Let waves of that emotion roll over and through you.

• Feel that emotion intensify.

4. EMBED - Next time you worry,

• Notice you are worrying (Awareness).

• Bring the switch picture to mind.

• In your mind click the switch with a, LOUD clunk.

• Now focus on your CALM image and emotion.

Even better, to make the habit stronger. When you bring the CALM image to mind

• Notice more detail about the image or associated emotion each time

• Increase the intensity of the colours and emotion in your mind and body

Keep doing this for 20 days or so and the habit will get stronger and easier.

You can even add other calm images and associated positive emotions to the original, to strengthen the habit.

Give it a try – it does work.

Will you switch?

Summary

Quick recap.

• Worrying is a habit.

• We can learn to have a different response when we start to worry.

• 1. Awareness of worry,

  2. Choose something that you associate with calmness (picture + emotion) and attach it to an image of a worry switch,

  3. Embed the new habit, of clunking the worry switch to calm.

• Keep doing it, after about 20 consecutive days it will become quite normal

• Keep going, the response will get easier and stronger.

• Add more layers of image detail and strength of emotion.

• Add other calm images and emotions if you choose to.

Want more? 

When you're ready, 3 ways I can help you:

1. Build self confidence and resilience fast - £48 training course

2. Work with me 121 - start with a FREE 15 minutes exploration session.

Lets have an open chat and explore how I can help you and what is troubling you.

If we both think we can work together and I have what you need we can go from there.

3. Workshops and Speaking - I run workshops and speak. Book me to help your team increase their productivity.

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That's it for this week. Thanks for reading, really hope this helped. Contact me if you think I can help you further at [email protected].

See you next week. If you haven't already, follow me on LinkedIn and hit the bell for daily posts on tips, insights and techniques.

Happy thinking.

24 June, 2023