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.
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.