In general, we humans spend a lot of mental energy worrying about things. We worry about anything and everything. We worry when it's appropriate to worry and when it isn't. So much worrying can make focusing on immediate tasks difficult, and impede our sleep. This can negatively affect our personal lives, as well as our professional lives. Teaching is a big job, so it's important to feel mentally and emotionally well, as much as possible. Wellness positively affects our performance as educators. Read to find out how to conduct a designated worry time so your overall time spent on worries decreases, while increasing your overall wellness.
Schedule 1-2 times during the day in which you will worry. This should be about 10-20 minutes in length. Spend that time worrying about one specific worry you have. Do not think about about positive alternatives during this time. Allow your worries to take you where they will. You don't want to tell yourself that your worry is silly. Embrace your worry in all its glory. Once your designated worry time is over, you release yourself from the worry. Take a few deep breaths, even shake your shoulders and body, if needed, to transition out of this worry time.
Managing Your Worry time
Choose a time when you can sit down and only focus on your worry. It's probably best to choose a time when you are not work (i.e. before or after work). Again, you want to fully focus on your worry. It's not time to convince yourself that it's not worth worrying about. Instead, look at this worry in every possible angle. You really want to examine this worry inside and out. If you have exhausted every aspect of your worry, go through them again.
How This Works
You are shifting your feelings and emotions as you confront your worries. Initially, you can expect to feel frustrasted, stressed, even anxiety while you first confront your worries during this time. However, after you have spent a few days dealing with a worry, you will become bored. You start to lose ideas about the worry and you lose interest. When this happens, it means you have accomplished your goal! You have successfully dealt with your worry. It will no longer be a worry that takes up your precious time.
Again, it is suggested that you choose two worry times in your day. If a worry happens to pop up during the days, decide that you will tackle it during your worry time. Postponing worries will allow you to focus your time on other tasks instead of mindless worrying. Of course, if a problem or concern arises and there is a clear and quick solution, it's just fine to solve it then. Worry time is meant more for worries and concerns that might have an unclear outcome.
Different Ways to Conduct Worry Time
1) In a quiet space by yourself
2) On a tape recorder (speak your worries into it)
3) Have a designated worry coach
If you decide to use a worry coach, it obviously should be someone you feel comfortable with. Your coach's role is to listen and do very little talking. In fact, your coach is strictly there to keep you talking. They can ask questions like "How else do you feel about your worry?", or "Tell me more", "what else?"
Worries and anxieties are normal. However, there are ways to take control and manage your worries so that they don't take over your life. Learning how confront your worries will help you achieve better wellness overall. A healthier you benefits you and your students.
If you would like to listen to the podcast episode in which I discuss this topic in depth, you may do so by clicking here.