Worrying has become a, well, worrying habit for far too many of us, right?
Do you want to stop worrying all the time?
Are you tired of worry about things that are out of your control, or don’t change?
Whether you are worrying about some financial problems you have, the possibility of losing your job, or your family members – there is no shortage of things to worry about.
Anxiety disorders are responsible for the majority of the mental disorders in the US. It’s no wonder with all the things we have to worry about in this day and age.
The cost on the health system is astronomical, and the effects on people’s health is nothing short of serious. It’s a fact that people suffering with anxiety disorders are up to five times more likely to see a doctor.
For those with an active interest in personal development, and mindfulness you know you need to stop needlessly worrying, but it’s difficult to shake off worrying feeling.
This is primarily because our brains are hard-wired to worry. It’s a very natural instinct, but still something that needs to be worked on. By worrying less, we can live freer, happier lives.
Our frontal lobes are responsible for our decision making, problem solving, and planning. This is where we send and receive the signals that stimulate worrying. Worrying is a very negative emotion, and can cause other sensory reactions.
Sometimes worrying is justified of course. It’s natural too for our brains to evoke worry as a defence, and self-preservation reaction. This is not to be ignored, but I’m talking about the needless worrying here.
The kind of worrying that doesn’t change an outcome. It’s easier said than done in most instances, but by relieving yourself of this burden you’ll feel much more mentally relaxed, and in control.
So how can you stop worrying so much? Well, here are some ways you can work on it, and they work – take it from me.
Be More Aware about Your Emotions
If you are going to take control of your worrying, you first need to be aware when and how often you are worrying. Being more mindful and self-aware are two key skills in identifying when you are over worrying.
Start to take notice and think about why you are worrying, and what the outcome is going to be. Are you helping yourself or the situation by worrying? I doubt it.
Take Slow Deep Breaths
Controlling your breathing can help you deal with a lot of stressful and anxious situations. Practice taking deep breaths in through your nose, and let the air go into your diaphragm. Slowly exhale back out, thinking about the breathing until it becomes natural.
This greatly reduces your body’s stress and releases tension in your body. It also helps rest the mind too, you should feel instantly a little better for doing it. Be more relaxed, worry less, and have greater control over your thoughts and emotions.
Dont Look Back or Think about the Future
Practicing mindfulness can help massively. Keep your mind focused on what happening now, not the past or the future. Think about how you are right at the present moment, I’m sure you’re ok.
You will manifest a sense of panic or danger thinking about what ‘may’ happen in the future. Being mindful has been proven to help greatly reduce stress and anxiety, this is a key part of putting worrying thoughts to one side.
Focus Only on What You Can Control
Everyone likes feeling like they are in control, if not it can cause worry. Our brains naturally crave control and will feel more relaxed when thinking we are in control. It will reduce the anxiety, worry, and stress of wondering what the outcome out of our control will be.
If you find yourself picturing the worst case scenarios refer back to being mindful and positive. Push your attention to what you do have control over, not what you don’t.
Make a Choice and Stick to It
Taking control of the moment and making a decision is a liberating feeling. You can leave worrying behind by removing the uncertainty of the future, and making a firm decision on what you will be doing.
You will also experience a confidence boost, meaning an increase in dopamine levels and feel good factor. Don’t be indecisive, when you make a choice stick to it.
Don’t Keep Striving for Perfection
A lot of worrying is over the perceived outcome of something not being good enough. It’s always good to strive to do you best, but also to be realistic. This mean not trying to be perfect at everything, but settling for doing your best.
If you are doing your best this is good enough. We can’t all achieve the perfect result every time, can we? Don’t be hard on yourself, keep a positive mindset and give yourself a pat on the back regardless of the outcome.
Being a worrier can lead to a downward spiral of negative emotions. Making it harder and harder to pull yourself back onto the positive side of thinking.
Ask yourself, do you want to stop worrying all the time? If so, it’s time to start doing something about it.
Take stock, and evaluate the situation. Stop worrying about worrying, you could do without the extra stress.
Follow these steps above, and you can get a better grip on your emotions and worry less. Helping you lead a happier and more fulfilling life.
Phil lives in England, UK, and has around 20 years experience as a professional life, career and executive coach. He started this blog to help others find and define their own self development journey. Blogging about a wide range of topics to help facilitate a better future.