Why am I worrying so much?
If you’re stuck worrying and ruminating, could it be that you’re under-stimulated?
When your mind has taken off down a path of worry, it can be helpful to remember that this same energy is what allows you, as an ADHDer, to be so creative.
Divergent thinking...
This brain, which is wired for interest, needs engagement and entertainment, and if it doesn’t get it, it will find a way. And worrying is very stimulating!
Our divergent thinking brain is adept at generating ideas and possibilities, making us excellent entrepreneurs, leaders and creatives.
But sometimes, these ideas and possibilities can be about all the things that could go wrong...
How can you deal with this?
💭Thought- "Did I say something stupid in that meeting/at that social event?"
1. 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿- 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗻𝗼𝘁 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀.
Much like mindfulness practice, notice and acknowledge the thought. You may want to allow yourself to explore the concern, so setting a timer can be a good way to ensure you are able to interrupt this process and not get lost in ruminating.
Try to be detached, objective and just observe e.g. "how interesting that my brain has gone to a place of worry."
2.👉𝗠𝗮𝘀𝘁𝗲𝗿 𝗼𝗳 𝗱𝗶𝘀𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻👈
Try a distraction technique to move out of the worry.
This is when our distractibility can be a really useful skill!
𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 𝗳𝗼𝗿 𝗱𝗶𝘀𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻 𝗮𝗿𝗲 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹. We are able to pay attention to many things at once so it is important to 𝗲𝘅𝗽𝗲𝗿𝗶𝗺𝗲𝗻𝘁 to see what strategies can distract you fully:
🧘♀️e.g. Mindfulness practice and yoga are often recommended for managing worrying thoughts but I can yoga and worry simultaneously so this is not the approach for me in the midst of a full blown worry storm!🌪️
𝟱𝟰𝟯𝟮𝟭 𝗴𝗿𝗼𝘂𝗻𝗱𝗶𝗻𝗴 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆: Notice 5 things you can see, 4 you can touch/feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
𝗠𝗮𝗸𝗲 𝗶𝘁 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻: you might focus on just the visual (counting wildlife on a walk) or the auditory (noticing noises near and far).
🎶A specific song/playlist on loud (and repeat) can help settle thoughts
🌲Changing environment- literally leaving the room and going outside especially into nature to find distraction
🗣️Talking to someone- perhaps about the worry initially but then about something else (we want to give that busy brain something else to do)
3. 𝗖𝗼𝗻𝘀𝗶𝗱𝗲𝗿: 𝗪𝗵𝗮𝘁 𝗰𝗼𝘂𝗹𝗱 𝗽𝗿𝗼𝘃𝗶𝗱𝗲 𝗺𝘆 𝗯𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘀𝘁𝗶𝗺𝘂𝗹𝗮𝘁𝗶𝗼𝗻?
🎸Anything that takes you into a place of flow- playing an instrument, gaming, sports, art and this can be a time when it's actually helpful to fall down a social media rabbit hole...
4. 👀𝗔𝗻𝗱 𝗻𝗼𝘁𝗶𝗰𝗲:
When is this most likely to happen? Is it when you're tired, hungry, not slept well? Or is it certain activities e.g. watching TV can be under-stimulating (unless you're stuck into a really great series!) so you may find yourself reaching for your phone for more stimulation.
What strategies work best for you to distract your busy brain from worry? 🤔
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