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Quality of Life: Techniques to help kick the worry habit

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Quality of LifeAt the 1989 Grammy Awards ceremony, the song of the year designation was bestowed upon Bobby McFerrin for his song, “Don’t Worry, Be Happy.” Twenty years later, the background music for one of the most popular television commercials on the air was a song called “Trouble,” by Ray LaMontagne – the lyrics of which include the following: “Worry – worry, worry, worry, worry – worry just will not seem to leave my mind alone.” (You know the commercial. It was for Traveler’s Insurance, and it featured a dog attempting to figure out how to safeguard his prized rawhide bone.)

Call it a sign of the times. If it is possible to find a social barometer based upon what resonated with people two decades ago, as compared to what does now, I think it is safe to assume that we live in a worried society. If you look at the state of the economy and the housing market, not to mention what appears to be an increase in natural disasters around the world, it is easy to see why people might be more worried than they were in the late 1980s.

As attorneys, you could be more susceptible to worry than most, given that not only do you have your own issues to consider, you take on the problems of others as a means of earning your livelihood. You worry for a living. You have been trained to identify the possible pitfalls in any given situation. Before I went to law school, I used to be able to look at construction sites or highway repair crews without a second thought. Now I see nothing but potential injuries and accidents waiting to happen.

In and of itself, worry is not necessarily a bad thing. If a small amount of worry is used as the impetus to make sure that we stay prepared and on top of things, then it serves as a good motivator. It is when worry becomes chronic that problems can arise. Sometimes, and I am definitely guilty of this, people think that if they do enough worrying, they can keep something terrible from happening – as though worry creates a force field of protection against bad stuff. Well, I can tell you from experience, that doesn’t work. Bad stuff happens anyway. And as hard as it may be to believe – if the bad thing doesn’t happen, it isn’t because you spent all night worrying about it. Really.

What excessive worry can do, however, is make you sick. Chronic worry can cause an elevation in stress hormones, such as cortisol. This can, in turn, raise your blood sugar and triglyceride levels. Over the long haul, chronic worry can lead to symptoms of anxiety, including rapid heartbeat, fatigue, headaches, inability to concentrate, insomnia, irritability and muscle tension, among others. Eventually, it can set the stage for even more serious health problems.

For many, many people, worry can become a habit. That habit can lead to the litany of problems listed above. The good news is – you can break that habit. If worry is truly impeding your ability to live a happy and productive life, try visiting a counselor, therapist, or spiritual advisor. Sometimes you might need professional help to kick the worry habit.

If you choose to go it alone, consider these three effective methods to use to counteract the worry cycle. The first is to try the “worry time” method. To do this, set aside a half hour during the day and write down everything that is worrying you. Spend 30 straight minutes focusing only on your worries. Think about the worries and all of the potential negative outcomes and/or possible solutions related to them. Wallow in it. At the end of 30 minutes, stop. That’s all the time you are going to give to your worries for the day. If a worry creeps into your consciousness, push the thought away. Your worry time for the day is over. Keep it over. Don’t go back to it until your 30-minute allotted time the following day.

The second method is a good one to use if your worry results in insomnia. Before going to bed, write down everything that is worrying you and place the list on your bedside stand or somewhere near the bed. Your worries are all there. They will be safe all night. You don’t have to risk forgetting them overnight, because they will be waiting patiently at your side, ready to greet you in the morning. This should help you to get a more restful sleep. Getting more rest is useful in breaking the worry cycle, as many times worry is born of exhaustion. (You can even use your nighttime worry list as the basis for your 30-minute worryfest the next day – for complete worry efficiency! Believe me, it’s been done.)

The third method (which is helpful used in conjunction with the other two) is the exercise method. Walking, running, or other aerobic workouts are good for this method because exercise helps to dissipate negative energy created by worry. (It also can elicit an endorphin rush, which helps mental attitude as well!) For the first 15 minutes of your walk or run, allow yourself to worry about whatever is plaguing you that day. Then, for the next 15 minutes, put the “worry thoughts” out of your mind. Think about something fun, something good that happened during the day, or something you are looking forward to doing in the future. Envision placing the worry thoughts in a box and setting them aside for the rest of your run. The end of your run or walk is purely for positive thoughts.

While it may not be as simple as just saying “don’t worry, be happy,” if you try these methods, you can be on the road to banishing worry from your life.•

__________

Jonna Kane MacDougall, an Indianapolis attorney, is assistant dean for external affairs and alumni relations at the Indiana University School of Law – Indianapolis and a former law school career services director. A professional career/life coach, MacDougall can be contacted at 317-370-4361 or via email at whatsnextforyou@comcast.net. The opinions expressed in this column are the author’s.

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  1. Call it unauthorized law if you must, a regulatory wrong, but it was fraud and theft well beyond that, a seeming crime! "In three specific cases, the hearing officer found that Westerfield did little to no work for her clients but only issued a partial refund or no refund at all." That is theft by deception, folks. "In its decision to suspend Westerfield, the Supreme Court noted that she already had a long disciplinary history dating back to 1996 and had previously been suspended in 2004 and indefinitely suspended in 2005. She was reinstated in 2009 after finally giving the commission a response to the grievance for which she was suspended in 2004." WOW -- was the Indiana Supreme Court complicit in her fraud? Talk about being on notice of a real bad actor .... "Further, the justices noted that during her testimony, Westerfield was “disingenuous and evasive” about her relationship with Tope and attempted to distance herself from him. They also wrote that other aggravating factors existed in Westerfield’s case, such as her lack of remorse." WOW, and yet she only got 18 months on the bench, and if she shows up and cries for them in a year and a half, and pays money to JLAP for group therapy ... back in to ride roughshod over hapless clients (or are they "marks") once again! Aint Hoosier lawyering a great money making adventure!!! Just live for the bucks, even if filthy lucre, and come out a-ok. ME on the other hand??? Lifetime banishment for blowing the whistle on unconstitutional governance. Yes, had I ripped off clients or had ANY disciplinary history for doing that I would have fared better, most likely, as that it would have revealed me motivated by Mammon and not Faith. Check it out if you doubt my reading of this, compare and contrast the above 18 months with my lifetime banishment from court, see appendix for Bar Examiners report which the ISC adopted without substantive review: https://www.scribd.com/doc/299040839/2016Petitionforcert-to-SCOTUS

  2. Wow, over a quarter million dollars? That is a a lot of commissary money! Over what time frame? Years I would guess. Anyone ever try to blow the whistle? Probably not, since most Hoosiers who take notice of such things realize that Hoosier whistleblowers are almost always pilloried. If someone did blow the whistle, they were likely fired. The persecution of whistleblowers is a sure sign of far too much government corruption. Details of my own personal experience at the top of Hoosier governance available upon request ... maybe a "fake news" media outlet will have the courage to tell the stories of Hoosier whistleblowers that the "real" Hoosier media (cough) will not deign to touch. (They are part of the problem.)

  3. So if I am reading it right, only if and when African American college students agree to receive checks labeling them as "Negroes" do they receive aid from the UNCF or the Quaker's Educational Fund? In other words, to borrow from the Indiana Appellate Court, "the [nonprofit] supposed to be [their] advocate, refers to [students] in a racially offensive manner. While there is no evidence that [the nonprofits] intended harm to [African American students], the harm was nonetheless inflicted. [Black students are] presented to [academia and future employers] in a racially offensive manner. For these reasons, [such] performance [is] deficient and also prejudice[ial]." Maybe even DEPLORABLE???

  4. I'm the poor soul who spent over 10 years in prison with many many other prisoners trying to kill me for being charged with a sex offense THAT I DID NOT COMMIT i was in jail for a battery charge for helping a friend leave a boyfriend who beat her I've been saying for over 28 years that i did not and would never hurt a child like that mine or anybody's child but NOBODY wants to believe that i might not be guilty of this horrible crime or think that when i say that ALL the paperwork concerning my conviction has strangely DISAPPEARED or even when the long beach judge re-sentenced me over 14 months on a already filed plea bargain out of another districts court then had it filed under a fake name so i could not find while trying to fight my conviction on appeal in a nut shell people are ALWAYS quick to believe the worst about some one well I DID NOT HURT ANY CHILD EVER IN MY LIFE AND HAVE SAID THIS FOR ALMOST 30 YEARS please if anybody can me get some kind of justice it would be greatly appreciated respectfully written wrongly accused Brian Valenti

  5. A high ranking Indiana supreme Court operative caught red handed leading a group using the uber offensive N word! She must denounce or be denounced! (Or not since she is an insider ... rules do not apply to them). Evidence here: http://m.indianacompanies.us/friends-educational-fund-for-negroes.364110.company.v2#top_info

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