Stop Worrying Tips
Updated: January 25, 2021
Worrying can be useful if it inspires you to do something you have been stalling over and you finally take action and solve an issue. But if you’re preoccupied with thinking about worst-case scenarios, it can become an issue. It can begin to sap your emotional energy and send your stress and anxiety levels soaring, effecting the quality of your daily life.
The good news is that often worrying is a perpetual habit and you can start to change. You will need to train your brain to stay calm and see life from a more positive perspective.
Ideas to help you Stop Worrying
Reduce Your Anxiety Now
Pay attention and notice when you are worrying and ask yourself, “Is there anything I can do about that now?”
If there is a solution to the issue try brainstorming. Start by listing all the possible solutions you can think of even if they aren't perfect. First of all give attention to what you do have the power to change, rather than the things out of your control. Then make a plan of action. Usually if you have an action plan and commence it, you will stop worrying so much.
If nothing can be done, ask yourself, “Is this helping me now?” If not, you can then choose to stop worrying.
When you think about what you can control, you will usually end up being a lot more effective.
A study by University of Wisconsin-Milwaukee which appeared in the journal of Behaviour Research and Therapy found if you try to squash your worries you end up being more stressed. If you can be more accepting of your worrying thoughts you are likely to be less anxious.
Have a Worrying Time
If you continue to notice yourself worrying, set aside a “worry" half hour every day. If you catch yourself worrying outside of this time, make a note of what you are worrying about, write it down if you need to and then wait until the designated time to worry.
Choose a set time and place for worrying. Maybe half an hour when you get home, but whatever works for you but not too close to bedtime! If those worry's aren't important when you get to them you can have a shorter worrying time and enjoy your day!
Saving your worrying until later breaks the cycle of dwelling on worries in the moment. When you start to develop the ability to leave your anxious thoughts for later, you’ll start to find you can gain more control over your worrying than you previously thought, and then when you notice you're starting to worry or having intrusive thoughts, you can mentally say STOP. Soon you will find most of the day you can enjoy a "worry free" time.
Challenge Anxious Thoughts
Keep a diary and make a note of your negative thought patterns. Often our thought patterns are repetitive and you are become unaware of them. First, become aware of and identify the negative thought.
Then ask yourself the following questions:
- Does this thought contribute to my stress?
- Where did I learn this thought?
- Is this thought logical?
- Is this thought true?
- What would I prefer to think that would allow me to feel better?
We all need to look at ourselves with greater compassion and understanding. We need to stop worrying so much about what other people think. Learn to become our own best friend. Wouldn’t it be nice to talk to oneself in a supportive way. We could say to ourselves; “Don’t worry so much”, we could say; “We did the best we could”. But sometimes, these things are easier said than done.
Cognitive Hypnotherapy is a powerful way of changing unwanted behaviour, and also teaches you a variety of self-help tools that you can use at home.
As a Cognitive Hypnotherapist, I know that sometimes we could all do with some help to engage with ourselves in a far more positive way and to free us from self-blame and relentless criticism. Often if we are kind to ourselves, our overall confidence and self-image will improve and that will impact directly on your quality of life.
So try from today try to stop your worrying thoughts - hope some of these tips help you and if you want to find out more about Hypnotherapy, please read Hypnosis for Anxiety or contact me to ask any questions you have.
I look forward to hearing from you,