Some worry in life is inevitable and worry isn’t necessarily bad, but continuous worry will over time have a massive impact on your life and happiness.
Worry can lead to stress and anxiety, depression and even impacts on your immune system. So, if you are someone who is a constant worrier, what can you do to help you stop?
Set aside some worry time
This might sound counterproductive, but set yourself aside some time when you are allowed to worry. Spent 30 minutes each day and allow yourself to think about all the worries you have. If you try and stop yourself completely, you will focus even more on not worrying.
Throughout the day, when you feel yourself worrying, make a note of your worry on a post It note and stick it somewhere so you can read it and worry about it during your designated worry time. Then carry on with whatever you were doing, safe in the knowledge that you can address this worry later.
You will be amazed just how many of those worries will have gone away by the time your 30-minute worry time comes around. Remember to use your worry time productively, think of solutions to your worries and don’t go over your allocated 30 minutes.
I am sure you have read lots on the topic of mindfulness, and that’s because it works. One of the most effectively strategies to stop worry and the constant rumination of thoughts is to base yourself in the present and allowing your thoughts to be non-judgemental.
This does take practice and the more you practice, the more
automatic this will become.
Next time you are on a train, sat having a coffee or just taking a few minutes out, rather than thinking about things or worrying, just sit and be. Just notice what you see, smell, hear and feel. Don’t pass judgement or comment, just accept it for what it is.
Eventually with practice, this will become a normal part of your everyday thinking and next time someone annoys you and makes a comment that you don’t like, you will just accept it for what it is, rather than allowing it to ruin the rest of your day.
Write your worries down
Writing down your worries will ensure you don’t worry about forgetting them so that you can think about them during your designated worry time. Keeping a journal of your worries will start to show common worries, those things that you worry about most and will allow you to address these.
You may also find that writing down your worries gives a bit of perspective. When your worries are in your head, it can feel like a swirl of emotion, writing them down often gives them less significance and will make you question why you are even worrying about such a trivial thing.
Get some exercise
Predictable I know, but that’s because exercise is such an effective tool to manage stress and anxiety. Exercise releases those happy hormones which will leave you feeling instantly better. A brisk walk, a swim a short run, I all helps and it doesn’t have to be hours of exercise to leave you feeling instantly better.
We all know that gentle exercise makes a massive difference to stress and worry, yet some people still don’t take advantage of this worry cure.
Commit to yourself that you will start to make small changes to your life to ensure you get more exercise; start getting of the bus a stop early and walking the rest of the way, take the steps instead of the escalator or go for a 15-minute walk at lunch time.
No one is saying in order to cure worry you have to take
up marathon running!
If worry is taking over your life, get in touch to see how I can help. There are so many strategies that you can adopt that will make a big difference quickly.