Times Of Uncertainty

Aurora Employee Assistance Program

Times Of Uncertainty

Objectives:

• Explore the uncertainty - mental worry connection

• Identify the negative effects of unproductive worry

• Learn several effective coping skills to manage ongoing uncertainty and worry

Uncertainty arises from one’s sense of not being in control of a situation

• uncertain economy & stock market

• job insecurity

• war & terrorism

• personal issues

Uncertainty leaves a void that mental worry fills.

The Uncertainty - Worry Connection

Worry

• to torment oneself with disturbing thoughts, to fret, thoughts about situations not likely to take place

• to live in the future, fearing the worse

Worry is our self-talk, what we say to ourselves about unsettling situations, about uncertainty.

Worry, A Definition

The “What if’s” of life:• “What if I lose my job?”

• “What if the economy doesn’t turn around?”

• “What if I can’t keep up with the changes at work?”

• “What if there’s another terrorist attack?”

Worry never robs tomorrow of its sorrows, it only saps today of its strength. -Unknown-

Examples Of Worry

Worry As Chronic Stressor - The Physiology Of Worry

• When you worry, your brain believes you are in a dangerous situation & you go into the fight or flight response• Stress hormones are created

• An unpleasant physiological response occurs

• Feelings of anxiety &/or anger are triggered

• Concentration & memory are impaired, decision making & problem solving skills diminish

Worry is like a rocking chair. It will give you something to do, but it won’t get you anywhere. -Unknown-

The Thought-Feeling-Action Connection

THOUGHTSTHOUGHTS FEELINGSFEELINGS CHOICECHOICE ACTIONSACTIONS

The consequences of negative actions often leave us with even more to worry about, leaving us stuck in a negative cycle of worry

It’s not the situation…It’s your reaction to the situation. -Robert Conklin-

The Worry Control Grid

action

no action

Control No Control

problem solvingmastery

spinning your wheels

delegating, letting gogiving up

Breaking The Cycle Of Worry

Coping With Worry:

• Three Rules of Worry

• Do Something Different

• Deep Breathing

• Increase Your Physical Activity Level

• Writing Your Worries

Three Rules Of Worry

1. Never worry alone- decrease isolation, reach out to others

2. Get the facts- obtain as much factual information as possible

3. Make a plan- problem solve, create an action plan

-See Stopping the Cycle of Worry handout-

Do Something Different

• Catch yourself when you are worrying

• Thought Stop

• Take slow deep breaths

• Focus your attention positively

-See Stopping the Cycle of Worry handout-

More Coping Skills

• The 5-Second Breath

• Increase Your Physical Activity Level- find safe & healthy activities or

exercise

• Writing Your Worries- taking control of worry

-See Stopping the Cycle of Worry handout-

• Try to use the uncertainties & worries of your life as opportunities to choose

• Choose to practice good self-care by using positive coping skills

• Life is a journey, with each bump in the road offering the opportunity to learn & grow

Everything can be taken from us but one thing - the last of the human freedoms - to choose one’s attitude in any given circumstance.

-Victor Frankl -

Making Choices - Coping Day To Day

If problems with uncertainty & worry persist, contact Aurora EAP for additional

assistance

Aurora Employee Assistance Aurora Employee Assistance ProgramProgram

800-236-3231

Ongoing Assistance