|
E-BOOK ON WORRY, ANXIETY AND STRESS The E-books may be accessed, read and copied at a cost of $4.95 each, or any and all may be read anytime without limit at a cost of $12.95 per month.
THE E-BOOK ON ANXIETY, WORRY AND STRESS PUBLISHED BY
HEALTHY JINGLES PUBLICATIONS LLC 2008 This e-book is based upon selected chapters from the full length book entitled: HEALTHY JINGLES FOR THE MIND AND BODY The full length book covers many subjects and may be purchased directly from Amazon.com The e-book shown below covers only that portion of the Mind and Body book that relates to worry, anxiety and stress, and is intended as a supplement tot he Kids Book on this subject THE E-BOOK ON ANXIETY, WORRY AND STRESS
Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. BY HEALTHY JINGLES PUBLICATIONS LLC. Copyright © 2006 and 2008 by Vernon A. Quarstein All Copy Rights Reserved unless purchased. The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may keep one additional copy on CD or disk for backup purposes. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity. Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com
E-BOOK
DISPELLING WORRY, ANXIETY, AND STRESS
Table of Contents
Chapter 1: Jingles for Controlling Worries [1] Put Worries in Perspective Jingle [1.1] Postpone Worries Jingle [1.2] Face Your Fears Jingle [1.3] Keep Informed Jingle [1.4] Stick to the Problem Jingle [1.5] Learn to Relax, Seek Help [1.6]CHAPTER 2: What You Can Do for Anxiety Jingles [2] Positive Outcomes Jingle [2.1] Be Open and Honest Jingle[2.2] Mind-reading Jingle [2.3] Hostile Body Language Jingle [2.4] Showing Disrespect Jingle [2.5] Stonewalling Jingle [2.6] CHAPTER 3: Unhealthy Responses to Stress Jingles [3] Too Much TV Jingle [3.1] Withdrawal Jingle [3.2] Avoiding Problems Jingle [3.3] Over or Under Eating Jingle [3.4] Too Much Sleeping Jingle [3.5] Sensational Action Jingle [3.6]
Starting or Smoking More [3.7]
Relief at Drugstore Jingle [3.8]
Other Responses Jingle [3.9]
CHAPTER 4: Emotion and Stroke Jingles [4]
Anger/irritability/frustration Jingle [4.1]
Hostility/Contempt for Others Jingle [4.2]
Depression Jingle [4.3] Stress Jingle [4.4] Impatience Jingle [4.5]
CHAPTER 5: Getting a Grip on Negative Emotions [5] Negative Emotions Jingle [5.1] Develop Perspective Jingle [5.2] Think Things through Jingle [5.3] Learn to Say No Jingle [5.4] Reduce Pressure Jingle [5.5] CHAPTER 6: Altering Negative Emotions Jingles [6] What Gets You Upset Jingle [6.1] Take a Break Jingle [6.2] Get Some Perspective Jingle [6.3] Avoid Tantrums Jingle [6.4] Control of Feelings Jingle [6.5]
DISPELLING WORRY, ANXIETY,
AND STRESS Jingles are provided in this chapter to foster self-care actions that are needed in the event of onset of worry, anxiety or stress. The jingles incorporate the advice otherwise provided in medical publications prepared and distributed on a cost basis by medical schools, hospitals, and clinics. The following jingles convey medically sound advice in a fun way thereby lightening the user’s focus on problems and the distress that often comes from this source. The jingle aids included in this chapter are: “A Jingle for Controlling Worry,” “What You Can Do to Dispel Anxiety,” and “Unhealthy Responses to Stress.” Worrying, anxiety, and stress are related words in that one leads to the other really in both directions. Worrying can lead to anxiety and anxiety to more worry. In either case, worry can be brought under control as described in medical advice from Massachusetts General Hospital. We have converted their medical advice into the jingle format for ease of learning, as follows: CHAPTER 1: Jingles for Controlling Worries [1]
Put worries in proper perspective, They exist only in a mind of doubt. Keep a worry journal to take notes, On how often and what it’s all about.
This will make you more aware of how much time you spend worrying and might help you detect patterns of negative thinking, such as exaggerating the negative outcome of a problem, or fretting about things that most likely won’t happen. It will also help you measure your progress in reducing anxiety. Postpone Worries Jingle [1.2] Set aside a time for worry flurries, Postpone all your worries til then. Concentrate on the world around you, Put “what if” and “if only” in a pen.
Concentrate on the world around you. Put aside “what if” and “if only” and think about what’s going on around you. When worries intrude, gently bring your attention back to the immediate environment. You can face your worries later, during your worry time. Face Your Fears Jingle [1.3]
Face your fears, don’t procrastinate, Confront them head-on with a plan. Forget what you cannot control, Save your energy for what you can.
Remember: worrying doesn’t solve problems– action does. Forget what you can’t control. If there’s nothing you can do about a problem, there’s little point in worrying about it. Learn to accept that there are things you cannot change and save your energies for the things you can control. Keep Informed Jingle [1.4] Inform yourself about your problems, Restate them in more logical ways, Learn as much about them as possible, Use evidence to escape the maze. Narrative explanation [1.4]: Inform yourself. Learning as much as you can about what’s worrying you will build your confidence in your decisions and may help you come up with a solution. But work at seeing all sides of your problem–don’t simply collect information that confirms your fears. Seek positive information too. Restate your problems. Eliminate negative thinking by trying to restate your problem in more positive ways. What evidence do you have that things may go wrong? What is the probability that they will in fact occur? What things can you do to head off a bad outcome? Have you survived similar events like this before? Remember times when things worked out well for you and find similarities. Restating your problems in writing can help you examine the assumptions behind your thought patterns, a process sometimes called cognitive restructuring. Stick to the Problem Jingle [1.5] Don’t ruminate, stick to the problem. Repetitive thinking about uncertain fate, Is frustrating, stressful and unproductive. Put off worries to a later date.
Learn to Relax, Seek Help [1.6] Learn to relax, practice meditation, Exercise to reduce some of the stress, Seek help from a really close friend, Try a professional if it’s still a mess.
CHAPTER 2: What You Can Do for Anxiety Jingles [2] Positive Outcomes Jingle [2.1] Look for the best in relationships, In others who try for the worst. Positive thinking is a far better effort, Positive outcomes likely come first. Narrative explanation [2.1]: Look for the best in relationships in other people. Positive thinking makes positive outcomes more likely. Be Open and Honest Jingle [2.2] With others be open and honest, Sharing feelings frank and wise. Leads to better understanding, More effective solutions arise.
Narrative explanation [2.2]: Sharing your feelings and opinions frankly leads to better understanding and more effective solutions to problems. Mind-reading Jingle [2.3] Mind-reading is a poor way to deal. Don’t assume you know everything, About what others think or feel, Ask questions to get understanding.
Hostile Body Language Jingle [2.4]
Hostile body language thwarts great oration. Don’t project contempt through gestures, Such as rolling your eyes or turning away, Or cues like sarcastic tone of voice slurs.
Showing Disrespect Jingle [2.5] Showing disrespect is very compelling, To work against is a serious turn. Respect others’ actions that you dislike, And to demand respect in return.
Stonewalling Jingle [2.6] Stonewalling or refusing to discuss, Does nothing to help predict. It is totally disrespectful to others, Leads only to further conflict.
Stress Control Techniques
This session on stress is taken from A Special Health Report from Harvard Medical School on stress control. You may have your own ways of dealing with stressful times. Some are probably healthy, such as calling a friend, cooking a comforting dinner, curling up in bed earlier than usual. Others may not be as benign. All too often, people self-medicate or turn to other unhealthy behaviors in an attempt to relieve pressure they feel. CHAPTER 3: Unhealthy Responses to Stress Jingles [3]
How do we respond to stress? That tells us something is wrong. Endless hours of TV watching, Has lasted much too long.
One way we can tell we’re stressed, Is withdrawing from our friends. Becoming estranged from partners, Without considering ultimate ends.
There are easier ways to escape, Jump into a frenzied social life, Avoid facing pressing problems, Stress then ends up in more strife.
Over or Under Eating Jingle [3.4] Other symptoms tell us something, Like overeating or weight gain, Under eating or weight loss, Both can result in stressful pain.
Stress can mean that we seek, Get up too late in the morning, Sleeping too late can result from, Avoidance of stress related mourning.
Drinking too much alcohol, Lashing out at others in emotional, Physically violent outbursts, Are stress related to the sensational.
Still other things can harm us, Taking up smoking is one, Or smoking more than usual, Means stress is on the run.
Promises of some relief like using, Prescriptions drugs throughout the season, Taking over-the-counter drugs too much, Means stress has overcome reason.
Other Responses Jingle [3.9] Taking drugs such as sleeping pills, Or unsafe, illegal drugs or harmless: Muscle relaxants, or anti-anxiety pills, Are unhealthy responses to stress.
CHAPTER 4: Emotion and Stroke Jingles [4] Getting a grip on negative emotions, as advocated in the jingle following this one, may not seem important without an explanation of how emotions are linked to stroke. Any of a number of intense negative feelings can increase the risk for stroke, especially if these feelings are bottled up inside, experienced on a frequent basis, or vested in highly emotional outbursts. The following commentary and its related jingle list upsetting emotions that may increase the likelihood of cerebral events. Anger/irritability/frustration Jingle [4.1]
Anger from emotional irritability,
Or when frustration rises too high,
In males with highest levels of anger,
Strokes rose two times up in the sky!
Narrative explanation [4.1]: Based on research of 2,074 middle-aged men for an average of eight years found that those who reported the highest levels of anger had twice the risk of stroke as those with the lowest levels. Hostility/Contempt for Others Jingle [4.2]
Hostility, contemptuousness toward others,
30% more irregular heart rhythms in men,
Hostility plus anger and anxiety gets more,
Atherosclerosis–than placid women.
Narrative explanation [4.2]: As shown in a Northwestern University study, people who scored in the top 25 percent on a hostility assessment had an 84 percent greater risk of developing hypertension over a period of fifteen years than those who scored in the lowest 25 percent. Men who are hostile and contemptuous of other people have a 30 percent greater chance of developing irregular heart rhythms. Women who combine feelings of hostility with anger and anxiety have significantly higher incidence of carotid artery atherosclerosis than more placid counter parts. Depression Jingle [4.3]
High levels of negative emotions in depression,
Send the risk of stroke higher by 73 percent,
Even moderate levels of these negative emotions,
Increase the possibility of stroke by 25 percent.
Stress Jingle [4.4]
Chronic stress exposes us to stress hormones,
Narrows blood vessels, blood pressure accent.
Studies show highly stressed people experience,
Death after stroke up by 72 and 89 percent.
Narrative explanation [4.4]: An eleven-year study of 2,303 Finnish middle-aged men found that those who experienced exaggerated blood pressure reactions to stress were 72 percent more likely to have a stroke than men who were less reactive. Research in Denmark found that people who reported feeling highly stressed had an 89 percent higher risk of dying after having a stroke than those who reported feeling little stress. Chronic stress exposes the body to stress hormones that narrow the blood vessels and ramp up blood pressure, increasing the risk of stroke.
Impatience Jingle [4.5]
Type-A type personality in men,
Impatience and urgency inclined,
Increases long-term hypertension,
By doubling the risk combined.
Narrative explanation [4.5]: A familiar component of the type-A personality, impatience/time urgency was found by researchers to be associated with a two-fold increase in long-term risk of hypertension among men.
CHAPTER 5: Getting a Grip on Negative Emotions Jingles [5]
Negative Emotions Jingle [5.1]
Stew for hours a day about a problem?
Negative feelings get you into trouble?
Note your attitudes and get motivated,
Relax, for health’s sake! On the double!
Narrative explanation [5.1]: Get motivated. Note your attitudes. Are you stewing for hours a day, or getting into trouble because of your negative feelings? If so, resolve to do something about it for our health’s sake. Develop Perspective Jingle [5.2]
You know the things that upset you,
You zero in onto them unconsciously.
Step back and get a broader view,
Develop a perspective, immediately!
Think Things through Jingle [5.3]
Can you change your situation?
Avoid the things that bother you?
Adapt to things–under your skin?
You can! Think things through!
Learn to Say No Jingle [5.4]
So that you won’t feel victimized,
Get angry about what bothers you,
Sidestep situations that set you off,
Say to yourself, “No! I am through!”
Reduce Pressure Jingle [5.5]
Learn relaxation, there are many ways,
Engage in mental and physical routines:
Meditation, yoga, deep breathing exercises,
Reduce the level of activities in between.
Negative Emotions
CHAPTER 6: Altering Negative Emotions Jingles [6]
What Gets You Upset Jingle [6.1]
Keep an anger or stress diary,
Log in these emotional reactions,
Show upsets and calm-downs,
Become aware of the attractions.
Take a Break Jingle [6.2]
Take a break, don’t fly off the handle,
And hurt your health rather than restore,
Stop, take time out and distract self,
Meditate, take a long walk out of doors.
Narrative explanation [6.2]: Take a break. Flying off the handle won’t solve problems and might hurt health. Instead, step back, take time out, and distract yourself. It might help to meditate, or do something physical, like taking a long walk. Get Some Perspective Jingle [6.3]
Compare your reaction to that of others,
With people and in situations that do.
Is the irritating situation that important?
Do insults or accusations center on you?
Narrative explanation [6.3]: Get some perspective. How important is this situation? Are your reactions appropriate or over-the-top? Not everything centers on you: For example, you may think, “Maybe that rude clerk is feeling ill, or treats everyone shabbily.” Avoid Tantrums Jingle [6.4]
Tantrums are the reaction to avoid,
Think about what bothers you and why,
Adopt strategies not including tantrums,
Without emotions blowing sky-high.
Control of Feelings Jingle [6.5]
Get control of negative feelings,
Stop your emotional outbursts,
Counseling by a second party,
Or assertiveness training works.
Recaps To Practice Recall Recaps (recapitulations) of the Jingles from above without narrative explanations are provided below. These recaps are useful when explanations become clear and are retained once the jingle is repeated.
Put Worries in Perspective Jingle [1.1]
Put your worries in perspective,
They exist only in a mind of doubt.
Keep a worry journal to take notes,
How often and what you worry about.
Postpone Worries Jingle [1.2]
Set aside a time for worry-flurries,
Postpone all your worries til then.
Concentrate on the world around you,
Put aside “what if” and “if only” again.
Face Your Fears Jingle [1.3]
Face your fears, don’t procrastinate,
Confront them head-on with a plan.
Forget what you cannot control,
Save your energy for what you can.
Keep Informed Jingle [1.4]
Inform yourself about your problems,
Restate them in more logical ways,
Learn as much about them as possible,
Use real evidence to escape the maze.
Stick to the Problem Jingle [1.5]
Don’t ruminate, stick to the problem.
Repetitive thinking about your worries,
Is frustrating, stressful, and unproductive,
Save circular thoughts for worry-flurries.
Learn To Relax, Seek Help [1.6]
Learn to relax, practice meditation,
Exercise to reduce some of the stress,
Seek help from a really close friend,
Try a professional if it’s still a mess.
Positive Outcomes Jingle [2.1]
Look for the best in relationships,
In others who try for the worst.
Positive thinking is a far better effort,
Positive outcomes likely come first.
Be Open and Honest Jingle [2.2]
With others be open and honest,
Sharing feelings frank and wise.
Leads to better understanding,
More effective solutions arise.
Mind-reading Jingle [2.3]
Mind reading is a poor way to deal.
Don’t assume you know everything,
About what others are feeling or thinking,
Ask questions to get understanding.
Hostile Body Language Jingle [2.4]
Hostile body language stops great oration,
Don’t project contempt through gestures,
Such as rolling your eyes or turning away,
Or cues like sarcastic tone of voice slurs.
Showing Disrespect Jingle [2.5]
. Showing disrespect is very compelling,
To work against is a serious turn.
Respect others’ actions that you dislike,
And to demand respect in return
Stonewalling Jingle [2.6]
Stonewalling or refusing to discuss,
Does nothing to help predict,
It is totally disrespectful to others,
Leads only to further conflict. Too Much TV Jingle [3.1]
How do we respond to stress? That tells us something is wrong. Endless hours of TV watching, Has lasted much too long.
One way we can tell we’re stressed, Is withdrawing from our friends. Becoming estranged from partners, Without considering ultimate ends.
There are easier ways to escape, Jump into a frenzied social life, Avoid facing pressing problems, Stress then ends up in more strife.
Over or Under Eating Jingle [3.4] Other symptoms tell us something, Like overeating or weight gain, Under eating or weight loss, Both can result in stressful pain.
Stress can mean that we seek, Get up too late in the morning, Sleeping too late can result from, Avoidance of stress related mourning.
Drinking too much alcohol, Lashing out at others in emotional, Physically violent outbursts, Are stress related to the sensational.
Still other things can harm us, Taking up smoking is one, Or smoking more than usual, Means stress is on the run.
Promises of some relief like using, Prescriptions drugs throughout the season, Taking over-the-counter drugs too much, Means stress has overcome reason.
Other Responses Jingle [3.9] Taking drugs such as sleeping pills, Or unsafe, illegal drugs or harmless: Muscle relaxants, or anti-anxiety pills, Are unhealthy responses to stress.
Anger/irritability/frustration Jingle [4.1]
Anger from emotional irritability,
Or when frustration rises too high,
In males with highest levels of anger,
Strokes rose two times up in the sky!
Hostility/Contempt for Others Jingle [4.2]
Hostility, contemptuousness toward others,
30% more irregular heart rhythms in men,
Hostility plus anger and anxiety gets more,
Atherosclerosis–than placid women.
Depression Jingle [4.3]
High levels of negative emotions in depression,
Send the risk of stroke higher by 73 percent,
Even moderate levels of these negative emotions,
Increase the possibility of stroke by 25 percent.
Stress Jingle [4.4]
Chronic stress exposes us to stress hormones,
Narrows blood vessels, blood pressure accent.
Studies show highly stressed people experience,
Death after stroke up by 72 and 89 percent.
Impatience Jingle [4.5]
Type-A type personality in men,
Impatience and urgency inclined,
Increases long-term hypertension,
By doubling the risk combined.
Negative Emotions Jingle [5.1]
Stew for hours a day about a problem?
Negative feelings get you into trouble?
Note your attitudes and get motivated,
Relax, for health’s sake! On the double! Develop Perspective Jingle [5.2]
You know the things that upset you,
You zero in onto them unconsciously.
Step back and get a broader view,
Develop a perspective, immediately!
Think Things through Jingle [5.3]
Can you change your situation?
Avoid the things that bother you?
Adapt to things–under your skin?
You can! Think things through!
Learn to Say No Jingle [5.4]
So that you won’t feel victimized,
Get angry about what bothers you,
Sidestep situations that set you off,
Say to yourself, “No! I am through!”
Reduce Pressure Jingle [5.5]
Learn relaxation, there are many ways,
Engage in mental and physical routines:
Meditation, yoga, deep breathing exercises,
Reduce the level of activities in between.
What Gets You Upset Jingle [6.1]
Keep an anger or stress diary,
Log in these emotional reactions,
Show upsets and calm-downs,
Become aware of the attractions.
Take a Break Jingle [6.2]
Take a break, don’t fly off the handle,
And hurt your health rather than restore,
Stop, take time out and distract self,
Meditate, take a long walk out of doors. Get Some Perspective Jingle [6.3]
Compare your reaction to that of others,
With people and in situations that do.
Is the irritating situation that important?
Do insults or accusations center on you?
Avoid Tantrums Jingle [6.4]
Tantrums are the reaction to avoid,
Think about what bothers you and why,
Adopt strategies not including tantrums,
Without emotions blowing sky-high.
Control of Feelings Jingle [6.5]
Get control of negative feelings,
Stop your emotional outbursts,
Counseling by a second party,
Or assertiveness training works.
Additional References:
[1] Massachusetts General Hospital Mind, Mood and Memory. 2006. Solving your sleep problems: Do you have a sleep problem 2 (6): 3 [2] Massachusetts General Hospital Mind, Mood and Memory . 2006. How to beat down worrying” 2 (3): 4 [3] Massachusetts General Hospital Mind, Mood and Memory. 2006. Handling relationship stress 2 (6): 4 [4] |
TO HELP IMPROVE OUR LITTLE ANGLES' LIVES 
