But worrying and problem solving are two very different things. Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. Productive, solvable worries are those you can take action on right away. Unproductive, unsolvable worries are those for which there is no corresponding action.
If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. If the worry is not solvable, accept the uncertainty. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome.
Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, tackle your need for certainty and immediate answers. If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. But there are steps you can take right now to interrupt all those anxious thoughts and give yourself a time out from relentless worrying.
Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head.
Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin. Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries.
Simply find a quiet, comfortable place and choose one of the many free or inexpensive smartphone apps that can guide you through the meditation process. Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow. Try deep breathing.
When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing deep breathing exercises , you can calm your mind and quiet negative thoughts.
While the above relaxation techniques can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular meditation , for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.
It may seem like a simplistic solution, but talking face to face with a trusted friend or family member—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.
Keeping worries to yourself only causes them to build up until they seem overwhelming. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.
Build a strong support system. Human beings are social creatures. Your anxious take on life may be something you learned when you were growing up. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.
Acknowledge and observe your worries. Let your worries go. Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.
Repeat daily. Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. Try not to get frustrated. Click here for a free mindful breathing meditation. Grupe, D. Having trouble finding something to be grateful for? Take a step back and look for what is interesting about the situation or funny. Engage your mind through curiosity and humor. This can quickly shift you into a better place and provide a needed break from the negative thoughts.
You can even try to be curious about the way you worry. While it may take practice, learning to turn your negative thoughts around can be a great way to stop worrying. Checking in with yourself regularly is an important way to maintain your mental health and manage your anxiety. Keeping a daily journal can help you track patterns and actively manage stress before your feelings spiral out of control. Stopping worry early will ultimately help you feel better and stay focused on what matters most to you.
Insomnia is a common side effect of chronic worry. When your mind is running wild, it can be tough to relax and get enough sleep. Without sleep, minor worries can trigger a stress response that perpetuates for days or weeks in a row. You could be suffering from insomnia , a common sleep disorder. You deserve to stop worrying and take back control of your life, so never hesitate to ask for help when you need it.
Many people falsely believe that spending more time worrying about a problem will make it easier to find a solution. Want to learn how to stop worrying about things out of your control? Focusing on your body with something like yoga can help ground you in the present moment. Even if your mind is racing with negative thoughts, going for a walk or run may help shift your attention.
Your physical health is an important buffer against constant worry as it is harder to break the cycle when you don't feel well or have low energy. Listening to music also is a great relaxation technique and a powerful way to stop worry in its tracks. Hitting the gym with your headphones in can get your blood pumping and help you stop worrying instantly.
Even simple stretches can help reduce worry. Relieving tension in your neck, back, legs, and arms can lead to a flood of endorphins. Doing something you love is a great way to keep your stress at bay and leave behind your worry habit. Not only does taking positive action distract you from your worries, but it also allows you to expel extra energy. Focusing on any activity that makes you feel good can quickly shift your state of mind and help you stop worrying instantly.
Here are a few powerful positive actions you can take right now:. Ultimately, participating in a hobby or an activity you truly enjoy is a powerful method for helping you learn how to stop worrying. Ultimately, you deserve to live a life you love, and endless worry can prevent you from fully thriving.
Chronic conditions such as generalized anxiety disorder or depression are tough to address on your own. When anxiety, stress, and worry become too much to handle alone, the best method for how to stop worrying is to seek professional help. From therapy to coaching, to mentoring , there are limitless ways to get the help you need.
Cognitive-behavioral therapy, specifically, can be a great, life-changing tool. Remember to speak to a few different therapists, coaches, or counselors to help you find the right fit. Above all, prioritize your mental health. In time, with the right professionals on your team, you can finally stop worrying and start living. Need help with worrying?
Get in touch with a BetterUp coach and learn how to be the best version of yourself. Unlock your best self with mental fitness routines with Tara Lipinski and Johnny Weir. Follow us. How to stop worrying: 11 steps to reduce stress and anxiety By Maggie Wooll.
October 15, - 25 min read. Be pragmatic, and proactive about things in your control. Once you list your worries, identify actions you can take in the short-term to solve the problems and start executing daily, weekly or monthly.
Do one thing every day that brings you closer to solving your perceived problem. Work toward improving the worst-case scenario, which you have already accepted in your mind.
This process focuses on taking action about things in your control. It forces you to find solutions to your perceived problems. Write down how you will deal with them even if they happen.
Think of a solution for all your perceived problems. For example, if your financial situation makes you anxious, you need to create a plan to earn more or spend less or invest some of your savings in low-risk investment opportunities.
Or instead of worrying about your weight, focus on healthy dinner options that can help you lose weight.
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