Tips on Combating Worry and Anxiety

In this day and age, we all experience worry or anxiety at times.  There are so many stressors we come across in our daily lives that it can sometimes be hard to focus on being mindful and positive.  We get caught up in the "what if's" and we overthink things, imagining the worst case scenarios.

But there are ways that you can begin to train your brain to break away from the cycle of worry, stay calm and to look at to life from a more positive perspective.  

Learn to postpone worrying:

• Create a "worry period" that takes place at the same time and in the same place every day.  This is the time where you allow yourself to worry about whatever is on your mind.  The rest of the day however, is a worry-free zone.  
• Postpone your worry.  If you feel a negative thought or worry enter your head, make a brief note of it and remind yourself that you will have time to think about that later, so there is no need to worry about it now.  
• Go over your "worry list" during the worry period.  If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you've specified for your worry period.  If they don't seem important anymore, cut your worry period short and enjoy the rest of your day.  

Distinguish between solvable and unsolvable worries:

• Is the problem something you're currently facing?  Or is it an imaginary "what if"?
• If it is a "what if," how likely is it that your concerns will become reality?
• Can you do something about the problem to prepare for it?  Or is it out of your control?

Stop worrying by questioning the anxious thought:

• What is the evidence that the thought is true?  That it's not true?
• Is there a more positive, realistic way of looking at the situation?
• What is the probability of what I am worrying about will actually happen?
• If the probability is low, what are some more likely outcomes?
• Is the thought helpful?  How will worrying about it help me?  How will it hurt me?
• What would I say to a friend who had this worry?

Challenge the intolerance of uncertainty:

• Is it possible to be certain about everything in life?
• How is needing certainty in life helpful?  How is it unhelpful?
• Is it reasonable to predict bad things will happen just because they are uncertain? 
• Is it possible to live with the small chance that something negative may happen, given its likelihood is very low? 

Be aware of how others affect you:

• Keep a worry diary.  Over time, you'll begin to see patterns of the situations and people that affect you.  
• Spend less time with people who make you anxious.  If that is not possible, be mindful of conversation topics with that person and establish healthier relationship boundaries.  
• Choose your confidants carefully.  Some people will help you gain perspective while others will feed into your worries and doubts.  

Practice mindfulness:

• Acknowledge and observe your anxious thoughts and feelings.  Try to use an objective perspective without judging or reacting.  
• Let your worries go.  Try not to control the thoughts as they pop up; let them pass once you acknowledge their presence.  Breathe.  
• Pay attention to the present.  If you find yourself following an anxious thought, focus back on your breath and your surroundings.  Continue to bring yourself back to the present moment.  

To learn more about how to combat worry and anxiety, view the full article HERE.  

If you are struggling with anxiety in your life or if you are having a hard time dealing with a particular situation, email mkr@mariekrusso.com to schedule a complimentary consultation.