Transcript The Main Culprit of Worry

Cappuccino Coaching
Module 18
Worry
©Ruby McGuire 2015
Welcome & Introduction
(Give a few lines of introduction about yourself)
• “In my coaching I help …”
(e.g - people with relationship issues or struggling with overwhelm)
• “Through questioning & coaching skills I help people …”
(e.g– determine what their life purpose is, to set boundaries, set action
plans & take action in their lives)
• “I’m a bit like a plumber – I help people unblock their
problems!”
©Ruby McGuire 2015
What are Cappuccino
Coaching Sessions?
• A way of learning what coaching is
• A starting point for taking action and making some small
changes in your life
• Safe environment – get involved as little or as much as you
choose
• In business? A way of meeting like minded people, bring your
business cards & share
• Not in business? Just mingle, make new friends
©Ruby McGuire 2015
What We Will Cover Today
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Main culprit of worry
Differences between worry and anxiety
A different way
3 Strategies for hitting pause on worry
Is it even within your control?
Exploring the worry
Put it in perspective
Look after you
Surround yourself with positivity
Mini action plan
©Ruby McGuire 2015
The Main Culprit of Worry
Brainstorm (as a group or in pairs)
What do you think the main culprit of worry is?
Rhetorical Question;
What stories do you tell yourself
when you’re worried?
©Ruby McGuire 2015
The differences between
worry & anxiety
The main difference between worry and GAD (General
Anxiety Disorder) is that the symptoms are more
frequent with GAD.
In a Depression & Anxiety Health Alert, she mentions
one study that found that people without GAD tended to
worry an average of 55 minutes a day, while those with
GAD worried for 310 minutes each day.
That’s one hour compared to five.
Article by Karen Swartz, M.D. Director of Clinical Programs
at the Johns Hopkins Mood Disorders Center*
*Source: Psych Central | World Of Psychology Article by Therese Borchard
©Ruby McGuire 2015
The differences between
worry & anxiety
Normal Worry
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Worrying does not interfere with your
job or social life
You feel that concerns are
controllable and can be dealt with at
a later time
Your worries cause only mild distress
A specific cause initiated your
worrying
Your worries are limited to a specific
topic or small number of topics
Significant worrying lasts only for a
brief period
Your worrying is not usually
accompanied by physical or other
psychological symptoms
General Anxiety Disorder
1. Worrying significantly interferes with your
work or social activities
2. You feel that worrying is out of your control
3. Your worries are very distressing and
pervasive
4. Worrying began for no reason
5. You worry about a broad range of topics,
like job performance, money, personal
safety or the safety of others, etc.
6. You have experienced excessive worrying
for six months or more
7. Three or more physical symptoms occur
with your worrying (such as sleep
problems, irritability, tense muscles,
problems concentrating, fatigue
or restlessness)
A Different Way
Individual Activity:
Write down one thing that you’re worrying about right now
(if not currently worrying about anything think
back to an example of when you were)
Group or Individual Activity
This worry will more than likely bring up lots of feelings
Write down how you’d like to feel instead
©Ruby McGuire 2015
3 Strategies for Hitting
Pause On Worry
1. Worry journal
2. Happy list, happy box
3. Mindfulness
* Bonus strategy - Gratitude
©Ruby McGuire 2015
Is It Even Within Your Control?
Out of Control
Circle of Influence
©Ruby McGuire 2015
Exploring The Worry (WkBk)
• What worry is coming up?
• What triggered the worry?
• What thoughts/feelings are coming up around the worry?
• What is the benefit of holding onto this worry?
• How can you hit pause on this worry?
• Find ways to focus on a solution
©Ruby McGuire 2015
Put It In Perspective (WkBk)
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Is it true?
What’s the worst that could happen?
How would you deal with that?
What’s the best that could happen?
What’s most likely to happen?
How might someone else in your position deal with this?
What can you learn from this?
How can you use these lessons for situations that might
come up in the future?
• Will it matter in 5 years, 5 months, 5 weeks?
• What’s another way of looking at this?
©Ruby McGuire 2015
Look After You
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Boost your activity – helps those endorphins
Eat good food
Get a good night’s sleep – power nap
Forgive yourself – mistakes.are.ok
Let go of perfectionism
Set boundaries – over stretching yourself can
result in worry – set boundaries and stick to them
©Ruby McGuire 2015
Surround Yourself With Positivity
Get the troops in
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Problem shared
Sum of 5 people
Tribe
• News? Newspapers? Negative people?
• Focus on the positives (happy list, experiences etc)
©Ruby McGuire 2015
Mini Action Plan (WkBk)
Individual work: Write in your workbook
• What will you change as a result of today’s
session, if anything?
• What tools, support will you need to help you with
this?
• What will you be/do/have by making these
changes?
©Ruby McGuire 2015
What We Covered Today
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Main culprit of worry
Differences between worry and anxiety
A different way
3 Strategies for hitting pause on worry
Is it even within your control?
Exploring the worry
Put it in perspective
Look after you
Surround yourself with positivity
Mini action plan
©Ruby McGuire 2015
Enjoyed Today’s Session?
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What was the best thing about this session?
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Come back next month for our topic on ….
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Tell your friends, follow on facebook, twitter etc.. (give
business card if you have one)
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Want to work with me 1-2-1 (here’s how…)
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If you’ve left your name will add it to my mailing list – latest
topics, hints/tips etc..
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I will leave you with some words of wisdom
©Ruby McGuire 2015