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Today’s special guest:
Bernard Foong: “STOP WORRYING”
“Worry does not empty tomorrow of its sorrow. It empties today of its strength.
Corrie Ten Boom
Simpson’s-in-the-Strand, London, England
I was delighted to see Uncle James after several months of absence. The evening before my mother’s arrival in London, I had a heart-to-heart talk with my English guardian. He had kindly invited Andy and me to sup with him at one of London’s oldest English establishments – Simpson’s-in-the-Strand.
“What is worrying you, boy?” Uncle James pressed. “You know you can ask or tell me anything. I promised your mother that I’ll do my best to assist you, while you are in my care.”
Touched by his kindheartedness, I muttered, “I know my mother is in London to whisk me away from Andy. She’d gotten wind that I am having a homosexual affair with a boy. Is that true?”
My guardian gave a hearty laugh. “That is indeed true, and it was I, who told her about Andy. Most importantly she is here to see her darling son and to meet his mannerly beau.”
“If she intends to get to know Andy Why is she bolting me, with her female entourage to Europe for two weeks?” I questioned.
“She misses her son and wants to spend time with you,” my guardian answered on my mother’s behalf.
“Knowing my relatives, they’re likely to convince her that my homosexuality is a sin,” I countered.
James acknowledged. “Although that is true, you should evince to them that you have come into your own and you have the right to love whom you choose. Young, positive actions will always speak louder than words.
“Your mother is a worldly and a well-traveled woman. She understands you more than anybody else, besides Andy.”
“It’s hard not to worry,” I opined.
Andy, who had thus far remained quiet, expressed, “My dearest, the answer lies in your beliefs in the negative and the positive about worrying. On the negative side, you may believe that your worrying is going to spiral out of control, which will drive you crazy, and may damage your health.
“On the flip-side, you may believe that your worrying will help you to avoid bad things; like preparing you for the worst and then coming up with solutions. In my opinion, your worrying shows you’re a caring and conscientious person.”
Uncle James denoted, “Andy is in part correct. Negative beliefs or worrying about worrying add to your anxiety.
“But, positive beliefs about worrying can at times be damaging. It’s tough to break the worry habit if you believe that your worrying protects you. To stop worrying, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem and not the solution, you can regain control of your worried mind.”
He paused before he rejoined, “Young, you can train your brain to stay calm and look at life from a more positive perspective.
“Let me cite you an example: daily, I have tough decisions to make as the CFO of The Hong Kong and Shanghai Banking Corporation, and it is not easy to be productive if I allow worries and anxiety to dominate my thoughts….”
My Valet asked before my uncle could finish. “What techniques do you use to rectify that, sir?”
James responded smilingly, “It doesn’t work to tell myself to stop worrying; at least not for long even if I can distract myself for a moment. I can’t banish those anxious thoughts for good. Trying to do that often makes these thoughts stronger and more persistent.
“Thought stopping often backfires because it forces me to pay extra attention to that very thought I want to avoid, thereby making it seem even more important. However, that doesn’t mean there’s nothing I can do to control worry. This is where the strategy of postponement of worrying comes in. Rather than trying to stop or get rid of the anxious thought, I give myself permission to have it, but I put off dwelling on it until later.”
He took a breather before he resumed, “Postponing worrying is effective because it breaks the habit of dwelling on worries when I’ve other more pressing matters to attend to, yet there’s no struggle to suppress the thought or judge it. I simply save it for later. As I develop the ability to postpone my anxious thoughts, I realize that I have control over them.”
Andy inquired curiously, “How do you stop thoughts of worry from reemergence by deferment?”
The CFO answered, “There are three steps I take to accomplish this goal.
“First, I create a ‘worry period.’ I choose a set time and place for worrying. For me, it is from 6:00 to 6:30 PM so that it is early enough for me to not be anxious before dinner and bedtime. During my worry period, I allow myself to worry about whatever is on my mind, while the rest of the day, is a worry-free zone.
“If an anxious thought comes into my head during the day, I make a brief note of it and then continue about my day. I remind myself that I will have time to think about it later. Therefore, there isn’t any need to worry about it for now.
“Lastly, I go over my worry list during the appointed worry period. If the thoughts I had written continue to bother me, I allow myself to worry about them. But only for the time I’ve set aside for my worry period. If those worry thoughts don’t seem important anymore, I cut short my worry period to enjoy the rest of my evening.”
My Valet exclaimed, “What a brilliant way to deal with worry and anxiety.”
James gave an acceding nod and added, “You see, worrisome thoughts and problem-solving are two very different things. Problem-solving involves evaluating a situation, before coming up with concrete steps to deal with it, and before putting the desired plan into action.
“Worrying, on the other hand, rarely leads to solutions. No matter how much time I spend dwelling on the worst-case scenarios, I am no more prepared to deal with them should the actual event happen.”
I queried, “How then, do you distinguish between solvable and unsolvable worries?”
“Young, It is much easier than you think. If a worry pops into my head, I start by asking myself if the problem is something I can actually solve. I ask myself these questions:
Is the problem something I am currently facing, or an imaginary what-if? If the problem is an imaginary what-if, how likely is it to happen? Is my concern realistic? Can I do something about the problem to prepare for it, or is it out of my control?”
He sipped his wine and continued, “Productive, solvable worries are those I can take action on right away. For example: if I’m worried about my bills, I could call my creditors to see about flexible payment options.
“Now, unproductive, unsolvable worries are those for which there is no corresponding action. Like: What if I get cancer someday? Or what if my kid gets into an accident?
“If the worry is solvable, I start brainstorming by making a list of all the possible solutions I can think of. What I try not to do, is get hung up on finding the perfect solution. I focus on the things I can change, rather than dwell on the circumstances or realities beyond my control. After I’ve evaluated my options, I draw out a plan of action. Once I have a plan, I can start to do something about the problem. This way I feel less worried.”
My lover questioned, “How do you deal with unsolvable worries or a worry I cannot solve?”
“Andy, you’re not a chronic worrier, but if you are, it is vital for you to tune into your emotions. In the majority of cases, worrying helps a person avoid unpleasant emotions. Worrying keeps one in one’s head – like thinking about how to solve problems rather than allowing him or herself to feel the underlying emotions. Yet, one cannot worry one’s emotions away. While a person is worrying, his/her feelings are temporarily suppressed. As soon as the worrying stops, the feelings bounce back. Then, the person start worrying about his/her feelings, like: ‘What’s wrong with me? I should not feel this way!’” James paused when our waiter fill our wine glasses.
When he departed, my uncle resumed, “It may appear alarming to embrace one’s emotions because of a person’s negative belief system. For example, I may believe that I should always be rational and be in control and that my feelings should make sense. Or I shouldn’t feel certain emotions, such as fear or anger.
“The truth is that emotions, like life, are complex. They don’t always make sense and are not always pleasant. But as long as I can accept my feelings as part of being human, I will be able to experience them without being overwhelmed, and I can learn how to use these emotions to my advantage.”
I remarked, “Uncle, it is difficult to accept uncertainties when I don’t know the outcome.”
“That is indeed true. The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers cannot stand doubt or unpredictability. They need to know with a hundred percent certainty what is going to happen. Worrying is seen as a way to predict what the future holds, to prevent unpleasant surprises, and to control the outcome. The problem is, it doesn’t work.
“By thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios won’t keep bad things from happening. It will only keep you from enjoying the good things you have in the present. My dear boy, if you want to stop worrying, start by tackling your need for certainty and immediate answers,” my surrogate dad counseled.
“Worrying is usually focused on the future, on what might happen and what you’ll do about it. The centuries-old practice of mindfulness can help you break free of your worries and redirect your focus back to the present. This strategy is based on observation and release, in contrast to the previous techniques I mentioned; that of challenging your anxious thoughts or postponing them to a worry period. Merging these two strategies together will help you to identify the roots of the problems and will assist you to be in touch with your emotions.
“By not ignoring, resisting, or controlling them, and through acknowledgment and observation of the anxious thoughts and feelings, one then views the worrisome thoughts without immediate reactions or judgments, from an outsider’s perspective.”
“My dear fellas, let go of your worries. When you don’t control your anxious thoughts, they will pass; like clouds moving across the sky. Stay focus on the present, pay attention to your ever-changing emotions, and always bring your attention back to the present,” my surrogate dad reassured as our English roasts arrived for us to dig in.