Tips to Stop Worrying
Worrying can be useful if it inspires you to take action and solve an issue. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry can become a problem. 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 worrying is a habit which can be broken. To start to change you need to train your brain to stay calm and see life from a more positive perspective.
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 the issue 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. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less worried.
If nothing can be done, ask yourself, “Is this helping me now?” If not, you can then choose to stop worrying.
Create a Stop 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 and then wait until the designated time to worry. Make yourself choose a set time and place for worrying.
Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment - you simply save it for later. As you develop the ability to postpone your anxious thoughts, you’ll start to realise that you have more control over your worrying than you think, and when you notice you're worrying or having intrusive thoughts, mentally say STOP.
Challenge Your 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.
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.