National Institute for the Clinical Application of Behavioral Medicine
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3 Key Skills to Breakthe Grip of Chronic Worry
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Why people still use to read news papers when in this technological globe the whole thing is existing on web?
I always find something to stress about. Big or small, there is always something that I am worried about. I never thought about it as an addiction, but I see now that it is. I also think that if I am not worrying about something, then I am not concerned about others enough. Worry, of course, is not helpful to others in any way. My fear is that, if I stop being stressed or worried, I will stop caring about others. This sounds truly absurd, I know…
I live in a constant state of worry. It has taken over my life. I have a chronic illness and since the diagnosis was made I see everyhitng as ‘what is next’. I was already living in anxiety….fear of everything…what if…I stopped being the carefree person I used to be. I didn’t think things could get worse but it has and therefore I am in the loop of anxiety. I look forward to learning and practicing these skills and trying to get back my life. I have no support and have to hope that I can do this on my own. I sure wish someone like Tara was around to help but I appreciate these videos immensely.
Thank you for the great example of how to use mindfulness practice to cope with anxiety and chronic worry. I’m practicing it also privetly, and with my patients.
I just want to make a small comment. This is such a usefull video for people that deal with worry and even post-traumatic symptoms… but for some people, the image of a pistol, that is in the video, can be a triger for anxiety, and although this is exactly what the practice deal with, it is not really necessary to use this realistic image… or maybe its part of my practice, to deal with the chronic worry that it emphasized. Thank you
Have used meditation over many many years and also know that following a sentient diet and doing yoga asanas
twice daily helps me balance any imbalances in my system. My yoga practice is usually short say 20 -30 mins max as we are often all time poor. nevertheless a disciplined simple scientific spiritual prctice has been a total God-send in my life and has saved me from much grief and worry.
Thank you Tara. The 3 step process is a simple and effective method to stay present and begin to learn how to work with, and overcome, anxiety, self doubt and worry.
Based on my self doubt I have been constantly worry about having to remain living in England when my son goes away. I do not like this country, neither the culture nor even the weather. I feel trapped and I worry how my life is going to be like if I have no other choice but to stay here when i get older. By the way, thank you very much for all the free help you and all the other psychologists offer. Gracias, gracias, muchas gracias. These three steps are very helpful to de-condition my mind.
It is destructive.
It drains my energy; it makes me confused. I lose concentration on the moment. I become depressed; I feel like I’m out of my own control– I give over my self control. I want to get rid of it so I can feel calm and open to right now.
Thank you for sharing a clear & excellent session of information …blessings to you …
For my patients.
Great sessions. I listened to them all tonight. My favorite take away was who would I be if I didn’t think something was wrong with me? I had no idea that this thought is so pervasive… I read many of the comments, and many of us suffer from these thoughts. Mine is fear of bodily conditions. Which keeps me from one of my greatest passions… Traveling. My feelings are real, and they are not true! Blessing to you Tara and Ruth. namaste.
Your guided mindful meditation was excellent. As I visualized the issue and became mindful of the thoughts I could feel myself slipping right into the worry, then dropping down into my body and becoming aware of where I was feeling the thoughts in my body which was my heart. I had tears and immediately brought my hand to my heart to comfort myself. It seemed as if my body knew what it needed but I had to be still enough to hear/feel it. My rational mind immediately knew to comfort the wounded part of myself.
My experience with addiction to worry, has been a terribly destructive and negative force in my life. I don’t remember a time, when I didn’t feel
caught in the struggle, feeling unable to free myself from its grip and the stronghold it’s had on me. Mothering and smothering comes to mind.
On a lighter note, I remember Mad Magazine back in the 1950’s, with Alfred E Newman on the cover and caption “Who me worry”? I’d often imagine my picture in his place when people would ask if I was a worrier.
Who might I have become, if I didn’t allow my excessive worrying to steal my thunder.
My pattern, of habitual worry, has taken its toll in my relationships and on my life. I struggle to free myself from the absurdity of it all. But feel overwhelmed and in constant turmoil, when I find myself, in its grip.
My insecurities, all too often get the better of me. But I am hopeful, that in time and with practice and insight. I will prove to myself, that I am bigger and more powerful than my thoughts. And fear will be something that I will be better able to put in its place and manage.
John Kennedy said it best. “The only thing you have to be fearful of, is fear itself.”
Thank you Tara and Ruth, for taking time to shed light on this very important issue. One which has had, such devastating effects, for so many of us.
Again this morning I woke very early with huge anxiety and went right into horrible thoughts about why I haven’t heard from my granddaughter. Since her mother, my daughter, died I have become aware of how I castatrophize and overreact to fearful thoughts. It’s miserable and this morning I could literally feel and even HEAR my body reacting to the thoughts racing through my mind and what horrible disaster might have befallen her, keeping her from responding to my calls. I could hear my core, my stomach, churning noisily. I began a breathing meditation mantra and not only did the thoughts fade, but I actually fell back asleep. Thank you Tara, you are a blessing to me.
I appreciate the practice run on the three steps and how they will help over the volume of time to break free. Great insight into the human mind with a great take away. Thanks.
Yes, in recent years especially after many traumas in a row worry has set in as something I do, embarrassingly, notice seems like I can not do without. I catch myself worrying and thinking; “There is no reason to worry this is silly.” This helps give me the encouragement to get back to my old self, and love my old self. Thank you.
What about inherited tendencies, especially if you are Jewish. Its more than a joke
As a child of Holocaust survivors I understand your inquiry. There is no joke. I was born with my parents’ PTSD and the constant worry that they carried throughout their lives. Consequently I attracted endless trauma into my life … Now I practice mindfulness and use and teach many alternative therapies to calm my nervous system and conquer my fears.
I so agree, it will take time and practice but I can see if we use the 3 steps mentioned we can make sense of what we are worrying about and we can overcome ours fears and doubts and the situations will have a better outcome. Thanks so much for sharing this with us.
I love that I’m reconditioning my addiction to worry with these three steps. Thank you
Constantly re-adjusting to new rules/regulations in health care are a worry. Also how very desperate and stressed the clients are. I have never in over 40 years of practice been threatened by a client and in the past two years the occasional person will behave so aggressively and inappropriately that they must be dismissed. I will no longer be alone in my office with a client, and no new clients are accepted until we have a meet and greet to assure the client is in the right place.
Definitely relate to the looping anxious thought process and celebrate Tara offering practical tools for self empowerment. THANK YOU!!
thanks for your offering of clarity and generosity.
Worry and strangling reminds me of parable that Jesus told of worry strangling the good seed
This is a fantastic method for coping and restructuring damaging trains of thought. Thank you for sharing these tools for breaking the cycle and moving forward.
Bravo! This was Very well done!
And other than what wrote before… also remembering that thoughts follow feelings… so to mindfully watch the thoughts…
Feelings of not being good enough!
I so appreciate all three of these videos and your sharing your experience and wisdom, Thank You. I plan on using the 3 Step Mindfulness Practice for my own worry as well as a very practical approach for my clients.
Thank you for these practical and simple ways to identifying and releasing fear and grounding ourselves in the core of the best and most resilient parts of who we are.
Addiction to worry can easily lead to reaching for addictive substances to ease, numb or kill that worry.
But such types of painkillers can create even more suffering.
I have been learning this practice as the 3 minute breathing space meditation exercise. It is very helpful, but very hard to remember to use it when fear and/or anxiety takes over.
Hi, I suggest maybe you not be concerned with judging yourself for not doing this perfectly. When you practice, each time you set up the new pattern and then one day you will be surprised at the new response. In the meanwhile, be forgiving and gentle… and kind with your self!
I have been a worrier for as long as I can remember. What helps me is reminding myself that most of my worries are not about the present and that most of the things I worry about never come to pass and even if they do I am fully able to cope with them as the intelligent, resourceful adult that I am.
This is a wonderful exercise. Even after studying, practicing and teaching mindfulness meditation, it helps to hear these words! It is a lifetime of practicing and catching oneself. This really helped me to overcome recent events that had allowed anxiety to creap back into my life. Thank you
I worried more when I was younger (I am almost 79). I suppose I have learned that worrying per se, as opposed to planning, didn’t really stave off problems. I do still have worries that come to me, regarding close family members, for instance, or big things I’m responsible for, and I can see that these episodes of worry are indeed tied to doubt that I will be able to cope in the future with something or other that may come up. So I’m eager to listen to your next video.
Meantime various mindfulness practices including guided meditations are helpful in getting me through those bouts of non-productive worry. Also physical activity.
Together with some deep teachings by Thich Nhat Hanh about dealing with fear, these videos are the most useful tools I’ve found about this crucial point, that has been affecting my whole life since my childhood and it’s unfortunately not yet been solved for me. I think that the 3 steps’ practice is particularly effective to me, and I’m trying to use it as often as I can. Thank you Tara, I look forward to be able to attend a full online course, and maybe a live conference if you ever plan to do so in Europe too.
Thank you Tara for your calm and informative video. I took detailed notes and will absolutely implement this technique with my clients, self, and friends. Please consider allowing us to download and save this for future use to help others who may suffer with chronic worry.
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