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