Worry can happen to anyone and at any time, but worrying too much makes us unable to feel happy, has trouble sleeping, and is distracted from positive things in our daily lives. In addition, worrying actually makes it difficult to solve the problems we are worried about. The bad news is that research shows that worrying too much can lead to physical health problems. Constant worry is a hard habit to break, but there are ways to stop it so you can live a happy life.
Step
Part 1 of 2: Changing Behavior
Step 1. Put off worrying
If worry interferes with your daily life and is hard to stop, try to postpone it. Tell yourself that it's okay to worry, but only at certain times of the day.
- For example, set aside half an hour each day after dinner to worry. If you're reminded of a problem that worries you, but outside of that time, let it go and say to yourself, "I'll think about it later."
- This will help you to ignore your worries for a while so that you can function properly.
Step 2. Write down your worries
Research conducted by the University of Chicago shows that we can overcome anxiety by writing it down. Problems seem easier to solve by writing.
You can use this method to delay worrying. By writing, you feel you have the ability to ignore worries until the time you have set. When the time comes, read your notes
Step 3. Share your concerns
Sharing your worries with others can help you deal with them and find the cause.
Keep in mind that your friend will be annoyed if you talk too much. If this problem is difficult to overcome, you should consult with a counselor or other mental health professional
Step 4. Shorten the time to access the computer
Research shows that people who rely on computers and other devices to interact with others are more likely to feel anxious. In order to overcome anxiety, you should reduce the time you usually use to stare at a computer screen or other device.
- The habit of accessing social media tends to cause conflict and make you want to compare yourself to others. This makes you unable to relax and feel even more worried.
- Turning off your device several times a day makes you feel more in control of your urge to use technology.
Step 5. Do the activity by hand
Doing activities with your hands, such as knitting or holding a string of beads, can relieve stress and worry. Research conducted by the Medical Research Council shows that doing activities with your hands can reduce the interference caused by the problem you are facing.
The study found no impact on anxiety because of things that had already happened. However, if you are having problems, do the activity with your hands according to a certain pattern and over and over again. This method can reduce the worry that may occur
Step 6. Get used to lots of exercise
In addition to benefiting your body, exercise is an effective way to reduce anxiety that triggers worry. To relieve anxiety, exercising regularly will be more helpful than taking medication from the doctor.
Research conducted on animals shows that exercise will increase levels of the hormone serotonin in the body. Serotonin is a brain chemical that can relieve anxiety and trigger feelings of happiness
Step 7. Take a deep breath
Taking deep breaths activates the vagus nerve, which helps reduce stress and worry.
Use the "4-7-8" breathing technique when you're worried. Start doing this breathing technique by inhaling through your nose for a count of 4. Hold your breath for a count of 7 then exhale for a count of 8 or as much as you can
Step 8. Do meditation
Medical research shows that meditation affects the brain, thereby reducing anxiety. Meditation is very beneficial if you often feel anxious.
Meditation activates the ventromedial prefrontal cortex, the part of the brain that controls worry. Meditation done right helps you to be aware of the present and prevents thoughts of problems to come, at least as long as you're meditating
Step 9. Use aromatherapy products
Recent medical research supports the notion that the smell of certain pure oils can reduce stress and anxiety, such as the smell of grapefruit.
Pure oils and aromatherapy products are available at drugstores and supermarkets. Discover the benefits by smelling grapefruit
Part 2 of 2: Changing Your Mindset
Step 1. Accept and deal with worries
Suppressing worry sometimes only makes the worry worse. So don't ignore your worries. If a concern arises, accept it, but after that, work on dealing with it.
- Preventing the emergence of thoughts that you want to avoid is not easy.
- Writing down or setting aside a specific time to worry can help you let your worries go.
Step 2. Define a category and challenge your concerns
When thinking about problems, define a category for each problem you face by answering the following questions:
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Am I able to solve this problem?
If you're worried about a problem you can solve, start working on it. Worrying will be less if you have a plan to solve the problem. If the problem you are facing cannot be solved, accept it as it is and move on with your life.
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Will this problem occur?
Worrying about something that is likely to happen is really a problem. On the other hand, if you know that this problem is not going to happen, start forgetting about it.
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Is the problem I'm worried about something really bad?
Think how bad it would be if the problem you were worried about actually happened. Most of the time, what we worry about isn't so bad. If you don't think there's going to be a disaster, forget it, especially if it's not going to happen!
- During this process, try to think logically. Ask yourself what evidence can support that your concerns are realistic. Think about what you would say to a friend who is feeling the same way. Imagine the most likely outcome, instead of thinking about the worst-case scenario.
Step 3. Think about it until you get bored
If there are worries that often bother your mind, make it something boring so that your brain doesn't want to think about it anymore. Think about this problem over and over for a few minutes.
For example, if you're worried about getting into a car accident, think over and over again "I'm going to be in a car accident, I'm going to be in a car accident." For a moment, this may worry you even more, but after some time, the words will lose their effect and become so boring that they don't come back to your mind as often
Step 4. Accept uncertainty and imperfection
Accepting the fact that life is full of uncertainty and imperfection will bring about a major change in your mindset. In order to stop worrying forever, start this change by practicing writing. Record your answers to the following questions:
- Can I be sure of everything that will happen?
- Why do you need reassurance?
- Do you tend to predict something bad will happen because you feel unsure? Does this make sense?
- Can you go through life with the possibility that something bad will happen?
- If you are worried, remind yourself to answer the questions above.
Step 5. Consider social influences
Emotions can be contagious. If you spend a lot of time with people who are worried or making you anxious, consider how much time you will spend interacting with them.
- Start thinking about the people you see often and how they affect you. Keep a diary that can help you remember times when you were most worried. If this happens after you meet a certain person, you may want to reduce your interactions with them. Or, think of a specific topic that you will no longer discuss with him.
- Changing the social environment can change the mindset.
Step 6. Live in the present
Worry often arises because of fear of the future, not because of current circumstances. The best way to stop worrying is to focus on what's going on around you and the moment you're going through.
Apply the “silence, look, listen” technique. When you're worried, take a moment to pause and be aware of your worries. Take a deep breath and look around you. Pay close attention to everything you see for five minutes while calmly saying and reassuring yourself that everything will be okay
Tips
- Eat chocolate! Consuming sugar or unhealthy foods in excess will be bad. However, recent research has shown that regular consumption of unsweetened chocolate can relieve stress and anxiety. Consuming 50 grams of unsweetened chocolate every day for two weeks will reduce stress and provide other health benefits.
- Worry usually arises because a challenging or uncomfortable situation occurs. Sometimes, you need to expose yourself to situations that cause you to worry. This can relieve anxiety by making you realize that you are capable of dealing with the problem.
