Ever find yourself trapped in a cycle of worry that just won’t let up? It feels like a shadow that follows you, affecting everything from your sleep to your ability to enjoy life.
But what if we could learn to manage these worries more effectively, transforming our well-being in the process?
Time to worrying less and living more with these tips.
Step 1: Awareness And Acceptance
First, it’s key to notice when you’re starting to worry. Don’t beat yourself up about it or try to suppress your thoughts. Just see it for what it is.
Start by tuning into your thoughts and recognizing when worry creeps in. Remember that worrying is a common habit just like biting your fingernails, so approach it without self-criticism.
Writing down your worries can also be incredibly helpful. It acts like a release valve, transferring the burden of these thoughts from your mind to paper, making them seem more manageable and less daunting.
Step 2: Challenge Your Thoughts
Ever notice how worries can get pretty dramatic? It can make you feel as if life is out to get you. But here’s a secret, you can talk back to those worries and put them in their place.
Be A Worry Detective
Do yourself a favor and catch those worrying thoughts in the act. When you feel yourself starting to spiral downwards, pause and ask, “Hold on, is this really true?” or “What are the actual odds of this happening?”
Suddenly, your worries don’t seem so scary.
Flip The Script With CBT
Cognitive-behavioral therapy (CBT) is a great weapon to use against worry. It’s all about changing up those doom-and-gloom thoughts.
For example, if your brain is telling you, “This is impossible,” switch it up to, “Okay, it’s tough but I’m not giving up. Let’s tackle this one step at a time.”
Getting Started With Mindfulness
You don’t need to be a Zen master to practice mindfulness. Try focusing on your breath for a few minutes each day. Notice the air filling your lungs and then leaving your body.
When your mind starts to worry (and it will), gently bring your attention back to your breath.
Step 3. Schedule Your Worry Time
It is normal for us to set aside time to meditate, exercise or take a nap. But did you know that setting aside some “worry time” can help manage your anxiety?
Dedicating 15 to 30 minutes to focus on your concerns allows for a clearer mind and conserves energy for more important tasks.
During this time, engage with your worries constructively by coming up with solutions or deciding to let go of what you can’t control. This approach helps you deal with worries better and keeps you calm all day.
Step 4: Take Action Where You Can
Taking action on what worries us can help lower our stress and make us feel better. It’s important to figure out what we can resolve and what we just have to accept.
For example, if you’re worried about a project deadline, make a plan to deal with it. This can make you feel more in control and less worried.
However, many things in life are out of our hands such as how other people act or react. For these kinds of worries, it’s better to focus on what we can control rather than trying to change things we can’t.
Accepting what we can’t change and staying focused on the present can help us worry less.
Step 5: Build A Support System
Having a group of friends or family that you can talk to makes a big difference when you’re worried. When you talk about your worries, they often start to feel smaller and less overwhelming.
The other person might be able to help put things in perspective or offer solutions you hadn’t thought of before.
Choose those who listen and support you without judging. You don’t want to be telling your worries to someone that brushes them off as trivial or lame.
Step 6: Limit Stimulants & Screen Time
Cutting down on things like caffeine, alcohol and too much time on your phone can help calm your worries. These stimulants and screen time can make you feel more anxious or keep your mind racing
For example, you might be worried about a certain health issue and spend hours on end reading about it on the internet. Such actions can make your worrying worse.
Drink water or teas that don’t have caffeine. You could also read a book, listen to calming music or try some relaxation exercises.
Step 7: Embrace Uncertainty
Facing the unknown can be a big reason why we worry so much. It’s natural to feel scared when we don’t know what’s going to happen next. Learning to be okay with uncertainty can really help reduce our worries.
The faster you realize that there’s nothing certain about life besides death and taxes, the quicker you can come to terms with your worries.
Be confident in knowing that you are comfortable with uncertainty and start focusing on the present.
Share Your Stories
We’d love to hear how you tackle worry in your own life. Have you tried any of the steps we mentioned, or do you have your own methods? Share your experiences in the comments below.