Worrying can be a debilitating habit, leading to fatigue and stress-related health conditions. But you can learn to take back control of your life and free yourself from the grip of worrying.
What Is Worry?
Worry is a normal emotion in which you express concern or anxiety about a potential problem. It can be helpful if it motivates you to take action and solve a problem, but worrying too much can take over your life and keep you from making progress.
Worrying excessively leads to feeling overwhelmed, anxious, and exhausted – all of which can affect your physical, emotional, and mental health.
Why Do I Worry So Much?
Worrying is a natural response to fear and uncertainty. It can be helpful if it motivates you to take action, but sometimes worrying can get out of control.
People tend to worry too much when they have difficulty managing their emotions or have had traumatic experiences in the past that have left them feeling unsafe and vulnerable.
Worrying too much can prevent you from enjoying life and living each moment as it comes.
What Are Symptoms of Constant Worrying?
Constant worrying can cause long-term physical and psychological distress. People that worry too much may:
- Have difficulty sleeping,
- Be prone to headaches,
- Experience stomach problems,
- Feel fatigued,
- Have difficulty concentrating,
- Suffer from depression,
- Low self-esteem, or social withdrawal.
It’s important to recognize the signs of excessive worrying before it takes its toll on your mental and physical health.
When to Get Help
It’s important to reach out for help if you notice that your worrying has become overwhelming and is having a negative impact on your life. Seeking help from a mental health professional can provide strategies to manage anxiety and worry, reduce stress levels, and learn how to let go of negative thoughts or behaviors.
Talking to someone who is trained in organized problem-solving may be the key to regaining peace of mind and learning how to take control of your life again.
Tips and Advice on How to Stop Worrying and Start Living
Identify and Accept Your Fears.
One of the best strategies to help you stop worrying is to first acknowledge, identify and accept your fear.
When you are worried or anxious about something, take a moment to pause, think about what is making you feel that way and label it in the moment – “This feeling I have right now is fear.”
Accepting this emotion can be difficult but by bringing awareness to it, we can begin to process it and work through it.
When you identify and accept your fear, it can help reduce the intensity of its impact. Knowing what is causing you to feel anxious can also help determine the best way to manage it. For example, fear arises when we are uncertain about something.
To lessen this fear, it is helpful to become as informed and educated about what’s scaring you as possible so that some of those uncertainties can be removed.
There is no sure-fire way to stop worrying but by understanding what you’re feeling in the moment, you can take proactive steps towards reducing its power over your thoughts and emotions.
Investigate the Cause of Your Worrying.
Once you have identified and labeled the fear or anxiety, ask yourself what is causing it. Is it a fear of failure, success or something more personal?
By understanding the root cause of your anxiety, you can begin to gain insight and perspective about how to better cope with the feelings and move forward. This will also allow you to evaluate which strategies might be useful for managing your worry.
One way to help get to the bottom of your worry is through journaling. Writing down the details of a situation or the thoughts that are causing you anxiety can provide clarity on what is really driving it and help you to understand why you’re feeling overwhelmed.
It’s important to be honest with yourself about what’s going on. Ask yourself if there’s evidence that the fear is real or not, as this will absolutely influence how you think and feel about it.
Knowing your thoughts and feelings can help give you confidence in managing them now and in the future.
Develop Practical Ways to Deal With Your Fears.
Once you have identified the cause of your fears, create practical strategies for dealing with them.
Develop a plan that includes positive activities such as exercise, relaxation, time management, self-care and relaxation techniques to help you manage your anxiety.
Additionally, reach out to supportive people in your life and find ways to refocus your attention when worry starts to creep up. Surround yourself with positive affirmations and mantras that remind you can do this!
Practicing mindfulness and focusing on the present moment with graciousness is also a great way to stop worrying. Focus on what you can do in the current moment instead of getting overwhelmed by potential future catastrophes.
Turning your worries into small bite-size parts can help make them seem more manageable, especially if fear overwhelms you and makes it hard to think clearly.
Take some deep breaths and focus on one step at a time — soon enough you will find that you have worked through your worry in a healthier, more practical way.
Remove Negative Thoughts and Self Talk.
Identify any negative thoughts or self-talk that contribute to your worries and anxieties, and see if you can adjust them.
Challenge anxious thoughts—start by asking simple questions such as ‘What is the evidence?’ or ‘What else might be true?’ Take a step back to gain perspective and rationalize those worry-filled thoughts.
Don’t be afraid to talk your worries through with someone who is supportive and understanding.
Practice Relaxation Techniques and Mindfulness.
Relaxation techniques such as deep breathing and mindfulness can be incredibly effective for calming an anxious mind.
Taking time to pause throughout the day and focus on your breath is a great way to reduce stress in the moment. Helping you stay present and not let anxiety control your life.
You can also practice mindful activities like yoga, meditation, and tai chi which can enable us to gain greater awareness of our thoughts while refocusing our attention on something other than our worries.
John Lawe has been with Trendohealthtips.com for Four years and an active contributor for two years now. Lawe is a Professional Pharmacist with excellent understanding of the product formulation, the science behind diet pills and the supplement industry.