How to Stop Worrying
Keeping a clear mind can often prove difficult. We all know it is advisable to understand hazards in your life. However, too much reflection into these risks can lead to worrying. If you often find yourself anticipating worst-case scenarios, it can rapidly degrade your quality of life.
Research has shown anxiety often leads to insomnia, a weakened immune system, and can make you more susceptible to long-term conditions such as post-traumatic stress disorder. The primary concern with worrying is that it can turn into a never-ending cycle of self-perpetuating negative thoughts.
What Makes You Worry?
We tend to worry when we fear something bad can happen, and we have no control over it. The mind activates a hyper-vigilant state of fear, unconsciously assuming that this could prevent that from happening. Moreover, you think that if you don’t worry about that scenario, it could catch you off guard.
Still, this constant worry could seriously jeopardize your mental and physical health. Apart from that, this increases the likelihood of suffering from depression.
So, how do we stop worrying?
Assess the Source of Your Worry
The healing process starts with understanding the root of your fear. Determine whether your concern is productive or not.
Afterward, determine whether the reason you’re worried about is productive or not.
If you cannot do anything about that certain problem, this makes it unproductive. If you continually find yourself thinking about all sorts of what if’s, then you should put an end to that.
As soon as you have separated productive from unproductive worries, it is time to embrace them. Only by accepting your limitations can you overcome this inclination. For instance, you cannot know for sure whether you’ll have cancer one day or not. But reflecting on the potentiality of getting it won’t help you in any way.
The bottom line is that you should find joy in your life. And this has a lot to do with acceptance.
Through acceptance, you understand that uncertainty exists and you should let go. Instead, you can concentrate on the things that depend on you and you can start enjoying them.
Embrace Practical Mindfulness
Mindfulness, or reflection, is the recipe to attaining a clear mind. It is an ancient practice originating from Eastern cultures and its benefits are quite notable.
The purpose is to silence your constant negative thoughts that encircle you and, instead, focus as much as possible on the present. Beginners are advised to sit quietly and concentrate on their breathing. This way, they can train their mind to stop worrying.
If that seems unattainable to you, you could try implementing practical mindfulness. What does that mean? This is about getting involved in activities that necessitate coordinated mental and physical focus, to de-concentrate you from your conscious worrying. An intense workout, reading, brain games, or any other activity could be the perfect distraction, diminishing the intensity of your anxiety.
In fact, exercising is a legit, tested way of beating stress and worry, decreasing anxiety levels dramatically. So, if you didn’t consider exercising before, you could do that if you want to promote a worry-free life.
Schedule a Worry-Time
As opposed to spending all day worrying about everything that could happen, schedule 30 minutes when you allow yourself to think about your problems. This could actually help you gain control over your anxiety.
If you notice that you think about your problems at any other time apart from the scheduled time, you have to stop. The purpose is to use the worry-time productively, trying to condense the negative thoughts into those 30 minutes.
Disconnect from Social Media
The time you spend online following other people isn’t necessarily helping your mental health. As a matter of fact, according to a study developed by Anxiety UK, approximately half of the people feel uncomfortable and worried when they don’t have access to social media or email. If you find yourself in this situation as well, you should re-assess the purpose of social media and don’t let it control you.
Talk about It
And lastly, talking about your feelings could also be therapeutic in addressing the root of your problem. Cognitive behavior therapy or talk therapy could work together and bring excellent results, in the long term.
The problem with worrying is that it takes you either in the past or the future – rarely in the present. So, we spend a lot of our time worrying about something that we cannot control, or we cannot change.
Having a worry-free life is rewarding; it enables you to live in the present and enjoy the little daily pleasures. So, don’t let your worries overcome you. The power is in your hands; it’s up to you to use it to your benefit.