Managing Worry can be difficult, but there are steps you can take to help alleviate it. Here are six self-help tools you can use to manage worry.
1. Create a designated worry period. Choose a time and place that works best for you, such as your living room or kitchen table in the early evening. This time should be free from any interruptions, and keep it short, say 20 minutes, from 2:00 to 2:20 p.m. During this period, allow yourself to think about whatever is causing you anxiety and jot it down. Let yourself relax and enjoy a worry-free zone for the rest of the day. This will allow you to focus on other things and avoid being consumed by your worries.
2. Identify worry source of your Worry. Take the time to look over what is causing your worry. Is it a specific situation or a general feeling? Understanding the source can help you address it effectively. Worries require attention like a beeping alarm; they will continue to nag at you until you stop and address them.
3. Challenge your Worry: Once you have identified the source of your worry, challenge it by asking yourself if your worry is realistic or based on fear or assumption. Worrying is a natural human response to stress and uncertainty, but not all worries are created equal. Valid worries are those based on realistic concerns and have a reasonable chance of happening. Invalid fears, however, are not based on actual evidence or have a very low likelihood of occurring. Valid worries can help motivate us to take action or prepare for potential problems, while invalid fears can be counterproductive and cause unnecessary stress. It is essential to distinguish between the two and focus on addressing valid worries while letting go of invalid ones. The Worry Tree and brain dumping are excellent tools for managing valid and invalid concerns.
4. Focus on what you can control: Instead of worrying about things you cannot control, focus on what you can control. This can help you feel more empowered and less helpless.
5. Take action: Take action to address your Worry. If you’re concerned about something that you have the power to change, the best thing to do is create an action plan and take steps toward resolving the issue. This could involve creating a budget to gain better control over your finances or making that difficult phone call you’ve been avoiding. Whether seeking support from friends and family or overcoming a specific fear, taking action can help you feel more in control and less worried.
6. Practice relaxation techniques: Relaxation techniques like deep breathing, meditation, or yoga can help clear your mind and reduce stress.
In conclusion, worrying can be a natural response to stressful situations, but excessive worrying can negatively impact our mental and physical health. Recognizing and managing our worries can reduce their hold on our lives and improve our overall well-being. Strategies such as mindfulness, behavioral therapy, and physical activity can help us break free from the cycle of Worry and live a more fulfilling life.
Is Your Worry Making Your Anxiety Worse? If you’re curious about managing your anxiety, be sure to read our blog post, “Should I work on my anxiety?” Also, stay up-to-date on strategies for managing Worry by following us on social media.
Take care of yourself; you deserve it.