Decreasing Worry by Increasing Joy

"When you choose to worry, you choose not to have joy or happiness.  You will not be experiencing both worry and joy at the same time" --Dr. O

Generalized Anxiety Disorder

In the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders-Fifth Edition by the American Psychiatric Association), there is an anxiety disorder called generalized anxiety disorder. 

The diagnostic criteria for this disorder include:  Excessive anxiety and worry (apprehensive expectation), occurring more days than not for at least 6 months, about several events or activities such as work or school performance; The individual finds it difficult to control the worry;

The anxiety and worry are associated with symptoms such as 1) restlessness or feeling keyed up or on edge, 2) being easily fatigued, 3) difficulty concentrating or mind going blank, 4) irritability, 5) muscle tension, and 6) sleep disturbance.

The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning. 

In the United States, the 12-month prevalence rate is almost 3%, and the lifetime morbid risk is 9.0%.  Females are twice as likely as males to experience generalized anxiety disorder. 

Individuals of European descent tend to experience generalized anxiety disorder more frequently than do individuals of non-European descent (i.e., Asian, African, Native American, and Pacific Islander). 

Also, individuals from developed countries are more likely than individuals from non-developed countries to report that they have experienced symptoms that meet criteria for generalized anxiety disorder in their lifetime.

"Focus On Having Joy, Each Day, As Many Days As Possible"

Many members of the Church of Jesus Christ of Latter-day Saints struggle with worry and it has an overwhelmingly negative impact on their daily functioning. 

There are many approaches or techniques for reducing worry or generalized anxiety such as relaxation techniques, mindfulness, meditation, etc. 

For all of my clients, my approach is for them to focus on having joy, each day, as many days as possible.  If that is not something they are seeking, then I am probably not the appropriate psychologist for them.  

Many of my clients who have depression, anxiety, anger, and worry are self-proclaimed perfectionists or have unrealistically high expectations.  I believe perfection is overrated for this lifetime. 

However, in the gospel of Matthew, Jesus said, “Therefore I would that ye should be perfect even as I, or your Father who is in heaven is perfect.” 

The prophet, President Russell M. Nelson, clarified that to be perfect means to be complete.  Nobody can be complete in this life, so it is an unattainable goal or unrealistically high expectation for anyone in this lifetime. 

Instead, what is attainable for everyone in this life is a balanced life.  A balanced life has two components: to obey and to enjoy.