10 STEPS TO WORRYING LESS
Ok, so before we jump feet first into the ten amazing steps to worrying less, we want you to understand just how often we worry. Everyone is different and therefore it’s important to look at your own situation individually and without comparing yourself to how you perceive others to be. To help you get clear on your own worries, we recommend you ask yourself the following questions:
- How many times do you work yourself into a frenzy over a situation that is beyond your control?
- What is the typical outcome of your worrying? Do you give in and avoid situations, or do you just feel stressed out or maybe even unwell at the end of it all?
- Is your worrying having a negative effect on a relationship or situation in your life?
- What are you trying to avoid by making worrying as a ‘haven’?
Judging by your answers, you will know to what extent your worrying is affecting your day-to-day life and wellbeing. But fear NOT, as promised, here are the Daily Guru’s 10 tips to help you stop all unnecessary worrying.
Observe your thought patterns
We mentioned in our “Do Women Worry More Than Men” article that worrying is a behaviour, so we need to change your day-to-day thought patterns in order to be able to alter this negative behaviour. Start observing your thoughts and where they lead you. As an observer, you can then notice when your mind is taking you down the road of over analysing and over thinking situations. When this begins to happen, be prepared to replace your thoughts with positive ones.
When you find yourself over thinking and worrying, get yourself busy on your to-do list. If you don’t have a to-do list, then write one! List your goals for the week and the action steps required to achieve them. This will not only be satisfying, but will also mean you are using your time more constructively instead of getting busy in your head!
Call a friend for a chat. Watch your favourite movie, pamper yourself with a face mask or even do something as simple as painting your nails… whatever it is, do something that requires all of your attention so you can’t drift off into over thinking again.
Friends and Family can be a wonderful support, especially if you have a solid relationship with them. They can tell you in the midst of your worrying how they truly see things. Sometimes just talking things out can really help and make the worry go away. It may sound cliché, but a problem shared truly is a problem halved!
It’s important that you take time for yourself to completely relax. Meditation can be extremely powerful here, as it can teach you how to be more in the moment and become an observer of your thoughts, rather than letting your thoughts lead the way. Five minutes of meditation a day and your worrying will decrease significantly. Not convinced? Give it a try and then decide!
Make a Decision
If you’re worrying about an unresolved work or personal issue, it’s time to make a decision on it! Once you have made a decision, you can begin taking action into creating the best possible outcome, instead of just thinking about it.
Gratitude is Key
When you are worrying about a perceived issue, it’s easy to forget all the wonderful things in your life that you have to be grateful for! Showing gratitude each day and reminding yourself of the great things in your life will shift your entire focus and your mood. Only when you get into the habit of showing gratitude will you become a truly positive thinker!
Take Good Care of Yourself
Something as simple as lack of sleep can contribute to our over thinking and heightened emotions. Eating healthy and exercising regularly has the same impact, so make sure you have a good routine that supports your lifestyle and emotional needs.
Listen to Music
It’s amazing how the sound of your favourite song can shift your mood in a heartbeat, so use this very powerful technique to your advantage! When you are feeling concerned or worried, put on some of your favourite tunes, which will help alter your mood to a more positive state.
Confront your Problems Head-On
It’s usually not the problem itself that causes you to worry; it is often the anticipation of a problem that does! So make sure you deal with your problems as soon as they arise, so that they don’t become bigger than they are in your head.
“Worry a little bit every day and in a lifetime you will lose a couple of years. If something is wrong — if you can, fix it! But, train yourself not to worry. Worry never fixes anything.” – Mary Hemingway