Most people worry from time to time. However, excessive worry can prevent the individual from having a happy life. It can make it difficult to sleep and steal attention from good things. Furthermore, it can be even more difficult to find the solution to problems in this state of mind. To make matters worse, some research indicates that worrying too much can lead to health problems. Constant worry is a hard habit to break. The good news is that there are several things that can be done to break this pattern of behavior and lead a happier life.
Part 1 of 2: Changing Behavior
Step 1. Postpone worries
Try leaving them for later if they are interfering with your daily life and you can't control yourself. Allow yourself to worry, but only for some time during the day.
- For example, you can set aside half an hour after dinner every day to worry. If something pops into your mind at any other time, you can identify the worry, but tell yourself, "I'll think about it later."
- This technique helps to put problems aside for the time being so that you can continue the day in a good way.
Step 2. Write down concerns
A study done at the University of Chicago shows that writing down problems can help to overcome them. Writing makes the solution seem more tangible.
This strategy works well for delaying problems. The list of problems can help give the impression that you don't need to think about them until it's time to "worry." So, at this time, just consult her
Step 3. Talk about concerns
Talking about them can also be helpful. Dialogue puts things in perspective and can help to find the root of the problems.
However, be aware that just talking about it can be difficult for your friends. If the problem is permanent, make an appointment with a psychologist or other mental health professional
Step 4. Spend less time on the computer
Recent studies show that people who rely heavily on computers and other devices for social interaction suffer more from anxiety. Think about cutting down on time spent in front of the computer to eliminate some worries.
- The use of social media, especially, can generate conflicts and comparisons. It also makes it harder to relax. All of these factors can give rise to concerns.
- Turning off devices several times a day can give you greater control over your relationship with technologies.
Step 5. Keep your hands busy
Doing something with your hands, like knitting or handling a "kombolói" can help reduce stress and worry. Studies show that keeping your hands busy during a troubled time can reduce the hassles of doing so later.
Such research found no impact on the problems that have already occurred. However, if you are experiencing a problem situation, follow some pattern of repetition with your hands. This attitude can ease the worry afterward
Step 6. Get plenty of exercise
Physical activity is not just good for the body. It is also an effective method of decreasing anxiety that generates worry. Regular exercise can be more helpful than taking medication to control anxiety.
Animal research shows that exercise increases the level of serotonin. Serotonin is a chemical in the brain that relieves anxiety and makes you feel happier
Step 7. Take a deep breath
Breathing slowly and deeply activates the vagus nerve, which can calm stress and worries.
Some people recommend breathing in the "4-7-8" time when there are concerns. To do this, empty your lungs completely, exhaling through your mouth. Then inhale through your nose, counting to four. Hold air for seven seconds. Finally, exhale through your mouth counting to eight
Step 8. Try meditation
Health research indicates that meditation impacts the brain in ways that alleviate worries. Learning to meditate can be very helpful if you are constantly worried.
Meditation increases activity in the ventromedial prefrontal cortex - the part of the brain that controls worries. It also places the person in the present. Meditation, when done correctly, should make thinking about future concerns impossible, at least while meditating
Step 9. Try aromatherapy
Recent medical studies support the belief that the aromas of certain essential oils can ease stress and neurosis. In particular, the grapefruit scent has proved to be very effective in this area.
Essential oils and other aromatherapy products can be found in many health and health food stores. You can also try just smell the fruit
Part 2 of 2: Changing Thoughts
Step 1. Identify the issues and move on
Sometimes the attempt to suppress problems seems to only make things worse. So don't ignore them. When they pop into your head, accept them, but try to move on.
- It's hard to avoid thinking about something if you keep trying not to think about it consciously.
- Writing down worries or designating a time to worry can be very helpful in overcoming them.
Step 2. Rate and challenge the issues
A good way to process issues is through classification. To do this, try to find out the following:
Does this problem have a solution or not?
If you are concerned about a problem that can be resolved, the best remedy is to start facing it. Once there's a plan of action, you'll worry less. Comply and move forward when it is not possible to resolve something.
Is the worry about something that is likely to happen or not?
A worry about something that is likely to happen is really disturbing. On the other hand, the first step in letting go of a bad feeling is to discover that such a thing is unlikely.
Is this worry about something really bad or not?
Think about what might actually happen. Would it really be too bad if it happened? Most of our worries aren't really that terrible. By thinking that the situation would not be a catastrophe, it is possible to move forward. Especially when it's unlikely to happen!
- During the process, try to think rationally. Ask yourself what arguments you have for thinking the worry is real. Think about what you can say to a friend who has had a similar problem. Think about the most likely outcome rather than imagining the worst possible scenario.
Step 3. Make problems a nuisance
You can try to face a problem with boredom if it bothers you often so your mind will come back to it less often. Do this by repeating the thought over and over for a few minutes.
For example, if you think you might be in a car accident, mentally repeat the words, "I could be in a car accident, I could be in a car accident." In a short period of time, this measure will increase anxiety. However, after a while, the words lose their power and become boring. There is a good chance that they will stop appearing in your mind so often after this attitude
Step 4. Accept uncertainties and imperfections
An important shift in thinking is to accept that life is unpredictable and imperfect. That's the key to ending your worries for a long time. A good start to achieving such change is through writing. Make a draft of the answers to the following questions:
- Is it possible to be sure about everything that can happen?
- How is the need for certainty helpful to you?
- Do you usually predict that bad things will happen just because you are insecure? Is this sensible?
- Is it possible to live with the prospect that something bad is about to happen if it's not even likely?
- When concerns come to mind, remember the answers to those questions.
Step 5. Assess social influences
Emotions can be contagious. You need to reconsider how much time you spend on people who also worry too much or make you anxious.
- Think for a while about the people you hang out with and how they affect you. It can even be helpful to keep a "worry diary" to keep track of when you're worried. If you find out it's right after spending time with someone, it might be a good idea to hang around the individual less. Another option is to stop discussing certain matters with him.
- A shift in the social circle can change your way of thinking.
Step 6. Live in the moment
Most worries stem from fear of the future rather than the circumstances around us. Focusing on reality and the present moment can be a good way to get rid of worries.
Some people recommend the "stop, look, listen" technique. In this approach, you need to stop and identify the problem when you feel a sense of worry. Breathe deeply. Then look around. Take five minutes to focus on the details of your surroundings. As you do, talk to yourself calmly and reassure yourself that everything will work out
- Eat chocolate! Too much sugar and other junk is not a good idea. However, recent research shows that a small amount of dark chocolate can reduce stress and worry when consumed regularly. The daily consumption of 45 grams of dark chocolate for two weeks reduces stress and has other health benefits.
- We are often preoccupied with situations that challenge us or make us uncomfortable. Sometimes it might be a good idea to expose yourself to the situation that raises the concern. This attitude allows you to see that you are able to deal with the problem, making it no longer a source of anxiety.