Worrying is a common response to challenging or uncertain situations. However, excessive worrying can lead to added stress and anxiety, which can take a toll on our mental and physical health.
Here are some tips to help manage worrying:
Take Time to Worry
I know this seems counter intuitive, to actual take time to worry, but what it does is it gives your worry a time to be heard. Which actually can help to lessen it.
Schedule It
When I’m super stressed or overwhelmed I schedule time on my calendar to let my thoughts and worries run free. I’d always set a time a limit and timer usually around 20 minutes or so. Once that time was up I would have continue on with my day.
What I’ve found in doing this is, at first I used every second each worry time, but soon I was ready to move on with my day sooner and sooner.
I got to a point where I knew I had my time blocked off, but I didn’t have to use it.
Tip: Try to schedule your worry time anytime in the morning through early evening . Worrying right before before bed can cause havoc with your body as you try to wind down and go to sleep.
Identify the Source of Your Worry
Sometimes this is straight forward, you know what is causing you worry, but sometimes everything seemly causes you to worry. If that is the case ask yourself:
If I could only worry about one thing today, what is the first thing I think of?
Whatever your answer is, that is the item that could use the most attention right now.
Take a Small Action
All worry has an emotional component wrapped up in it which often leads us to feeling anxious and not in control. Taking a small action can help us feel more in control.
Covid was the perfect example of this.
When it first started spreading, people were scared and worried. Nothing was being said, that Covid could cause diarrhea, but we ended up with a toilet paper shortage, because people were instinctively trying to take action to help lessen their worry about this new disease. The only reason the toilet paper shortage escalated like it did was because everyone took the same action.
When you are worry about something in your life, take one small action that means something to you, even if it doesn’t make sense to others. Take another small action tomorrow. Don’t try to solve all your worry at once, that will only make it bigger and less manageable.
Tap
Another way to reduce worry is to try tapping, also known as Emotional Freedom Technique (EFT). The Tapping Solution’s website and App, have plenty of useful resources for you. I don’t receive a commission for recommending their site or app, it’s just a great resource I use in my own life.
Seek Professional Help
Sometimes having an outside professional to help you navigate your worries is the right course of action to take.
At the End You Worrying Time, refocus on the present
When your worry time is coming to close, do something bring your awareness back to the present moment.
A few suggestions are:
List 10 things you are grateful for.
Picking small things to be grateful for is a great way to help you focus on the present moment.
List 5 people you are grateful for.
You choose people you know personally or that have influenced your life from afar.
List 6 things that are abundant in your life.
These can range from seriousness to funny. Sometimes the funny ones help even more. For example saying: “I have an abundance of dog hair in my home, can lead you to say I have abundance of unconditional dog love in my home.”
And if you can’t think of that many things, that’s okay too. Do what you can.
Everyone worries at some point. But you, do have the power to take control of it.
Even if it seems daunting to reduce your stress and anxiety. Remember start small, that is secret to reducing your worrying. I know you want to fix things right away, I still sometimes slip into that mindset too, but every time it comes back to the small steps.
