A friend has this quotation on his office wall: "I know worry works because nothing I worry about ever happens."

I think I must believe that, because I worry a lot -- and about the most insignificant things. I worry about the big things, of course, like health, relationships, and finances. But I'm also liable to fret about anything and everything that finds its way into my consciousness.

Because I spend so much time on worry, I've decided to embrace it with a personal research project. Maybe you'd like to join me.

Here are two avenues I'm exploring:

1) I practice catching myself at it. "Hey, I'm worrying again." During a recent morning swim, I caught myself worrying 10 times during one lap! I'm not kidding. On rare days when I don't have anything to worry about, I find something. What I've learned is that worry is a mental habit. I can change habits; I've done it before. There's hope.

2) My second approach is to practice presence. By this I mean stopping my thoughts. In my workshops, I ring a bell to help participants practice centering. The quieter we are, the longer we hear the bell. There's a lovely moment when we all listen . . . until the ring is barely audible . . . then just a memory. I relish that moment of quiet before my thoughts re-engage. There is no future or past, just Now. No worrying thoughts -- no thoughts at all. It's a peaceful place, which is why I stretch the moment. I want to strengthen the connection to something greater than my worries.

3) When I told my good friend Rosie about my worry project, she told me about her approach, which is to do one of three things: decide to address the issue right then; if you can't do anything about it at the moment, give yourself a time to address it later; or decide that it is not important and let it go. In other words, act on it, file it or throw it away.

4) Finally, one of Rosie's favorite worry stoppers (and mine) is to sing. Connect with your self, your creativity, and the place where everything really is okay.

Awareness and acknowledgment are the keys to changing our habits. Morihei Ueshiba, who founded aikido and spoke of it as the Art of Peace, said we must "always practice the Art of Peace in a vibrant and joyful manner." Perhaps my research project on worry will help me to lighten up, smile, and live each day in such a way.

Are you worrying? Stop your thoughts for a moment. Listen to the sounds around you, pay attention, and be present to this key moment. And smile . . . for no reason. You may find that's the best reason of all.

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Judy Ringer

Judy Ringer is Founder of Power & Presence Training, a Portsmouth, NH company specializing in unique workshops to help organizations manage conflict, communicate effectively, and co-create a positive work environment.

The author of Unlikely Teachers: Finding the Hidden Gifts in Daily Conflict, Ringer provides training throughout the U.S. and Canada with unique workshops based on mind/body principles from the martial art aikido, in which she holds a black belt. In addition, she uses her expertise in several best practice communication models to bring to life key concepts such as self-management under pressure and appreciation of other viewpoints. Her programs are interactive, experiential and energetic.

Clients include Maine Medical Center, The National Institutes of Health, BAE Systems, Sony Corporation, Honda of America Manufacturing, Bose Corporation, Maine General Health, The American Red Cross, The National Education Association, and the States of New Hampshire and Vermont.

She has written numerous articles on the relevance and application of the aikido metaphor to conflict and communication, including articles for Aikido Today Magazine and The Systems Thinker. She is the author of two newsletters, including the award-winning Ki Moments, and the book, Unlikely Teachers: Finding the Hidden Gifts in Daily Conflict.

Ringer is also chief instructor of Portsmouth Aikido, Portsmouth, NH. She can be reached at judy@judyringer.com.