Deri's Blogs

Feeling Anxious? Try this Four-Step Strategy to Move Forward

Worry. It can keep you up at night. It can get in the way of your enjoyment of the day. It can prevent you from connecting with other people. It can make you sick.

Worry is often accompanied by the same thought, or thoughts, being cycled through your brain. Some people might call it ruminating. I like to call it ‘annoying’.

When you find that you are noticing the same occurring thought(s), or that you are behaving in ways that might indicate anxiety, such as nail-biting or pen-tapping; when you experience restlessness and an inability to relax…you might be worried about something… and this quick strategy might provide some relief.

Since, worries can ‘sneak up’ on you (until you develop a habit of ‘tuning in’ to your thoughts regularly), I invite you to begin with a short meditation.

Find a comfortable position, sitting or laying down. Close your eyes and begin to notice your breath. After a few moments of focusing on your breath, begin to observe your thoughts. I know I am making this sound easier than it might be for you…but I just bet that if you are in a state of worry, your thoughts might just be yelling at you, at this point.

Begin by identifying the worry.  Say it out loud or inside, or better yet write it down.

I worry _________________________________.

Then, try this simple strategy of asking and answering these questions (again, I recommend that you write this down on a piece of paper that you can access again later):

  1. What is the worst thing that could possibly happen? (Since your worry is likely anchored in thoughts about the worst possible scenario, and since your mind and body are responding as though the worst thing is actually happening, the first step is to identify that worst thing.)
  2. How likely is it that this terrible thing will, in fact, occur? (You can answer this in many ways … ‘Likely/Not Very Likely/Unlikely’ …. or ’50/50′,  … or ‘25%’, etc.) I bet you will immediately begin to feel a little bit better, as you realize that each ruminating thought is “awfulizing” (I just made that word up) a ‘reality’ that is perhaps very unlikely to happen (or at least not as likely as you are imaging).
  3. If it did happen (the terrible thing), what would you do? Who can you call on for support? (This question immediately moves you to action (moving ‘toward’ what you can do), and to remembering your resources. There are people in your life that you can reach out to for support…even if the most horrible thing you imagined actually happened.)
  4. What record of success do you have that will show you that you will be okay, no matter what comes your way? (This helps to remind you that you have handled difficult things in the past, you have overcome obstacles and you have accomplished goals. You have developed a magnificent repertoire of personal resources that will help you to move through this situation as well.)

Let’s look at an example that a colleague shared with me recently:

I worry that I will not have enough money to retire.

  1. What is the worst thing that could possibly happen? I will become homeless and be forced to live on the streets.
  2. How likely is it that this terrible thing will, in fact, occur? Not very likely, but it could happen.
  3. If it did happen, what would you do? Who can you call on for support? I would speak with my good friends about ideas they have to help me consider my options. I would be totally transparent with my children about my ability to continue to financially support them. I would meet with a financial planner and set a plan in place.
  4. What record of success do you have that will show you that you will be okay, no matter what comes your way? I have build two companies from the ground up, and sold them both at a profit. I have been financially strapped before, and found my way through that tough time. I have raised three amazing children who are educated and independent. I have dealt with the loss of both of my parents and many good friends; and through it all, I have remained optimistic and grateful.

Another friend shared how she used this strategy recently:

I worry about my good friend who has cancer.

  1. What is the worst thing that could possibly happen? He could die.
  2. How likely is it that this terrible thing will, in fact, occur? I do not know for sure, but it could happen. My understanding is that this type of cancer can be treated when caught early, as is the case with him.
  3. If it did happen, what would you do? Who can you call on for support? I would immediately reach out to our mutual friend. I would remind myself that my friend who passed away, did all that he could to be well, and that we did all we could to support him.
  4. What record of success do you have that will show you that you will be okay, no matter what comes your way? I have lost very important people in my life. I keep all of those people close to my heart, and in my thoughts as I live my life. With all of the tragedy I have suffered, I have not become bitter…but have, instead, become even more resilient…and, I think, more helpful to other people who are experiencing similar situations.

To make it easy to recall when I need it, I remember this strategy this way:

  1. Worst thing?
  2. How likely?
  3. What if?
  4. Record of success?

We wish you a future filled with more presence and less worry. Let us know how this strategy works for you.

Deri Latimer is an expert in positive possibilities for people! A TEDx Speaker, Author, and Organizational consultant, Deri works with organizations who want to create happy and healthy workplaces for increased positivity, productivity and prosperity! 


What Clients Say...

“Deri, you are the best! Not a dull moment and the time went too fast!”
Linda Borbridge, Manager, Aboriginal Peoples Television Network
“I’m often asked to recommend a professional speaker who will captivate and motivate, and without hesitation Deri Latimer comes to mind. Deri has a reputation for a no-nonsense, energetic, synergistic approach. Her cutting-edge sessions are the perfect combination of science and inspiration and will have you moving into a new groove.”
Dr. Lewena Bayer, CEO, Civility Experts Inc.
“Deri is the personification of quality, style, and enthusiasm in her message. She delivered a message with our group that heightened their awareness and ability to share success. My hope is that you too will seek her out as a keynote, connector, and catalyst for change.”
Joseph Bork, Program Director, St. Mary’s University
“I am usually the type to sit in the crowd, quietly take it all in, and take notes, notes that end up in a binder, often never to be seen once I return to work. Deri was engaging, fun and as real as they get. I was so moved by her session that I shocked myself by approaching her after the session to chat. During the session I didn’t need to take notes because her concepts hit home and stuck with me. I have already taken her advice and acted on her tips and tools to be more positive. Her positivity is contagious and her message is one that everyone should take time to listen to.”
Amy Normal, VP, Corporate Services, Said Business School, University of Oxford
“I had the privilege of hearing Deri keynote at our conference. She captivates, motivates, and positively engages an audience with her unique combination of wisdom about neuroscience and positive behaviors that can be life changing when put into action. I would recommend her without any reservation for those seeking a speaker who can move an audience – from associates on a manufacturing floor to members of an executive leadership team – into action. Her takeaways are designed for positive impact. Prepare to laugh, to be curious, to be hungry for more time to listen to Deri.”
Vickie Maris, Host, Agile Digital Business
“Deri, your seminar truly resonated with our team. You took the time to learn about our roles, our challenges and opportunities and created an inspiring and motivating seminar just for us and made an impact with every person there. Having your book to use as a tool in our day-to-day has also been very valuable and has enhanced the results we got out of the time with you. We all hope that we will see you again at the next conference!”
Chantelle Arsenault, GBA, Great West Life Assurance Company of Canada
“It was an absolute pleasure to have Deri speak at our AGM. Deri brought an amazing level of passion and energy as she engaged our members with her talk on growth mindset. If you are looking for a speaker to connect with your audience, I would highly recommend that you reach out to Deri. Thank you, Deri – we were lucky to have you!”
Rob Chester, Director Information Security, Wawanesa Insurance
“A wonderfully authentic speaker with an infectious positive energy, Deri takes the crowd back to the roots of inspiration by sparking something within the humanity of the people in the room. Her fantastic sense of humor and knowledgeable way of integrating experiential learning opportunities into an inspirational message makes her a speaker not to miss!”
Ashley Collette, Social Work Officer, Canadian Armed Forces
“I forgot to take notes because I was taking it all in and feeling change take hold…”
Derek Rumboldt-Delouche, Director, Children’s Wish Foundation of Canada
“That was fantastic! That was the most energized I have ever felt leaving a conference!!”
Barb Spurway, Principal Consultant, Protegra
“I cannot exaggerate how positively our Forum delegates reacted to your presentation. You set the perfect tone for the entire conference and left a lasting impression on our delegates and CPA staff alike.”
Sarah Marshall, President, Canadian Physiotherapy Association
“You changed people.”
Michelle Kletke, Human Resources Manager, TNG, Jim Pattison Group