{"id":4110,"date":"2024-03-01T08:29:38","date_gmt":"2024-03-01T15:29:38","guid":{"rendered":"https:\/\/www.happysimpleliving.com\/?p=4110"},"modified":"2024-03-01T08:51:34","modified_gmt":"2024-03-01T15:51:34","slug":"overcoming-dread","status":"publish","type":"post","link":"https:\/\/www.happysimpleliving.com\/overcoming-dread\/","title":{"rendered":"Overcoming Dread: How to Stop Visualizing Bad Things"},"content":{"rendered":"\n<p>Let&rsquo;s talk about dread, the sniveling cousin of fear. <\/p>\n\n\n\n<p>Recently I&rsquo;ve noticed my tendency to create little &ldquo;worst case scenarios&rdquo; in my mind when I&rsquo;m worried or uncomfortable about something. <\/p>\n\n\n\n<p>Perhaps you, too, are familiar with this gloomy emotion that can feel like a pesky, insistent dark cloud.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"398\" src=\"https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread.jpg\" alt=\"Eliza Cross hiding under the covers in bed.\" class=\"wp-image-4111\" srcset=\"https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread.jpg 550w, https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread-300x217.jpg 300w, https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread-150x109.jpg 150w, https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread-400x289.jpg 400w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" data-pin-media=\"https:\/\/www.happysimpleliving.com\/wp-content\/uploads\/2018\/07\/Dread.jpg\"><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Imagining the Worst<\/h2>\n\n\n\n<p>As I was preparing for a recent trip, I noticed my tendency to envision all sorts of worst case scenarios:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>My alarm won&rsquo;t go off.<\/li>\n\n\n\n<li>Security lines will be long at the airport.<\/li>\n\n\n\n<li>I&rsquo;ll miss my flight. I&rsquo;ll miss my connection.<\/li>\n\n\n\n<li>The overhead bins will be full on the plane.<\/li>\n\n\n\n<li>Planes are full of germs, and I&rsquo;ll get sick.<\/li>\n<\/ul>\n\n\n\n<p>Do you ever do this? <a href=\"https:\/\/greatergood.berkeley.edu\/article\/item\/four_ways_to_stop_imagining_the_worst_will_happen\" target=\"_blank\" rel=\"noreferrer noopener\">Experts call it &ldquo;catastrophizing.&rdquo;<\/a><\/p>\n\n\n\n<p>People who like to feel in control (meekly raising my hand!) are more prone to imagining worst case scenarios, and this tendency can be linked to anxiety. <\/p>\n\n\n\n<p>It&rsquo;s worse at night (have you noticed?), when all problems can loom large. What&rsquo;s the solution? <\/p>\n\n\n\n<p>Since dread may cause us to procrastinate or experience unnecessary stress, I&rsquo;ve been trying to examine when and why it shows up my own life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Things I Dread<\/h2>\n\n\n\n<p>See if you can relate to any of these:<\/p>\n\n\n\n<p><strong>A situation where I don&rsquo;t feel in control.<\/strong> It might be going to a party where I don&rsquo;t know many people, or imagining worst-case scenarios when a loved one is traveling, or waiting for the results from a medical test.<\/p>\n\n\n\n<p><strong>An uncompleted project.<\/strong> Doing the taxes. Finishing the writing of an article that doesn&rsquo;t feel like it&rsquo;s flowing. Tackling a disorganized garage.<\/p>\n\n\n\n<p><strong>A future discomfort.<\/strong>&nbsp;A mammogram. A root canal. A colonoscopy.<\/p>\n\n\n\n<p><strong>A tough conversation.<\/strong>&nbsp;Asking for a raise. Working through a conflict.&nbsp;Talking about finances.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6 Ways To Overcome Dread<\/h2>\n\n\n\n<p>These are some practical strategies to chase the dark clouds away:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Become Aware<\/strong><\/h2>\n\n\n\n<p>If we recognize when we&rsquo;re feeling dread and can sit quietly and face it, we may lessen its grip. Deep breathing, meditation and mindfulness exercises are all ways to become more present and examine what we&rsquo;re feeling and why.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Make Up a Better Story<\/h2>\n\n\n\n<p>If I&rsquo;m tossing and turning the night before an early departure for a trip, I might instead redirect my brain to imagine myself seated on the airplane, feeling relaxed and ready to enjoy my travels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Say a Prayer<\/strong><\/h2>\n\n\n\n<p>Prayer is a great mystery, but this verse is a good, simple prayer that always helps my brain and soul return to a calmer place: &ldquo;For God did not give us a spirit of fear. He gave us a spirit of power and of love and of a good mind.&rdquo; (2 Timothy 1:7 NLV)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Take One Action<\/h2>\n\n\n\n<p>If I&rsquo;m dreading a task, doing something is often the thing that brings relief. If the chore is a biggie like &ldquo;organize the garage,&rdquo; I turn on my timer and tackle the task for 15 minutes. Just getting started helps.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. Laugh<\/strong><\/h2>\n\n\n\n<p>I love the phrase &ldquo;comic relief.&rdquo; Laughter always helps me put things in perspective. (For example, <a href=\"https:\/\/www.miamiherald.com\/living\/liv-columns-blogs\/dave-barry\/article1928847.html\" target=\"_blank\" rel=\"noreferrer noopener\">Dave Barry&rsquo;s article about his colonoscopy<\/a> is a must-read.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6. Talk to a Professional<\/strong><\/h2>\n\n\n\n<p>If anxiety feels like it&rsquo;s becoming excessive or turning into a daily problem, a visit to a counselor or health care provider may be in order.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How About You?<\/h2>\n\n\n\n<p>Are there things in your life that sometimes cause you to feel dread? Do you have any strategies to add to my list? I always love hearing your perspective and ideas.<\/p>\n\n\n\n<p>You might also enjoy reading &ldquo;<a href=\"https:\/\/www.happysimpleliving.com\/microburst-time-success\/\">Microburst Your Way to Success<\/a>,&rdquo; about how 15 minute bursts of focus can help us accomplish great things.<\/p>\n\n\n\n<p>How about you? Do you ever imagine the worst? I&rsquo;d love to hear your experiences and coping strategies, so drop a comment below.<\/p>\n\n\n\n<p>Here&rsquo;s to less dread, imagining the best, and enjoying <a href=\"https:\/\/www.happysimpleliving.com\/13-simple-ways-to-add-a-little-more-peace-to-your-day\/\">more peace in the days ahead.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p> &#8230; <a title=\"Overcoming Dread: How to Stop Visualizing Bad Things\" class=\"read-more\" href=\"https:\/\/www.happysimpleliving.com\/overcoming-dread\/\" aria-label=\"Read more about Overcoming Dread: How to Stop Visualizing Bad Things\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":4111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"1","last_modified_date":"2024-03-01T08:51:34","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[49],"tags":[507],"class_list":["post-4110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-simple-living","tag-overcoming-fear","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - 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