- Set aside a designated “worry time.” Instead of worrying all day, everyday. Designate a 30 minute period of your time where you can think about your problems.
- Step 1- identify the object of worry
- Step 2- come up with a time and place to think of what you identified as the worry.
- Step 3- if you catch yourself worrying at a time other that your designated worry time, you must make a point to think of something else.
- Step 4- use your “worry time” productivity by thinking of solutions to the worries.
Worry does not empty tomorrow of its sorrow. It empties today of its strength.
Worry itself is not bad- it turns into action, but too much of it can lead to anxiety, when can have a impact on health and happiness. For instance anxiety can take a toll on sleep, affect your immune system, raise your risk of post-traumatic stress disorder, and even affect you risk of dying from disease.
The problem with worrying is that it becomes a cycle of self-perpetuating negative thoughts. Worry is a chain of thoughts and images that are affectively negative and relatively uncontrollable.
Kick the addiction
All that time you spend perusing your Facebook feed, or instagram etc… isn’t doing you any favors. A recent study showed that nearly half of people are “worried or uncomfortable” being away from email or social networks. We need to re-establish control over the technology we use, rather than being controlled by it.
The most effective strategies to stop worrying and rumination may be ones based in mindfulness, which involves nonjudgmental awareness of present thoughts and emotions, as well as cognitive behavior therapy strategies, this encourages you to change your thoughts and thinking style, or disengage from emotional response to worry. Adopt more concrete restructure thinking in a more positive and constructive way.
Have you ever heard of the saying “This too Shall Pass! Worrying is useless. Because every thing will work I self out. I used to worry and overthink everything, and I started realizing that every time what I was getting upset about would work it’s self out on it’s own. It didn’t need me worrying about it.
Accept the worry- and then move on
Worrying about worrying is a dangerous cycle to fall into. People who naturally try to suppress their unwanted thoughts end up being more distressed by said thoughts, meanwhile people who are naturally accepting of their intrusive thoughts are less obsessional and have lower levels of depression, and are less anxious. Therefore people who get caught up in worry when they try to force themselves to stop worrying may need a different strategy- acceptance.
Write your worries down letting all you emotions out emptiness your fear out of your mind. You release that situation so that you not as likely to worry about the situation.
Cut yourself some slack
Live a little, breaking the rules won’t break your health. Enjoy your life. Take risks, life is about being happy, not worrying all the time.
Don’t worry about tomorrow. Tomorrow will worry about itself.
Keep your hands busy
Engaging in activities that keep your hand busy, and mind distracted could help prevent flashbacks from traumatic experiences. I have used activities like a jig-saw puzzles or word searches to keep my hands busy. My mind goes 100 miles per hour some days. So if I start to worry when I am busy around the house, I will typically start one chore and then think of another I have to do. I worry about getting everything done by the end of the day. I can put a puzzle in the room I’m working on and when my mind goes to the next room. I stop myself and put a few puzzle pieces in the puzzle and this helps me stay grounded to finish the room I’m in, before I move to the next. Otherwise I get a little bit done in each room and feel like I’ve not accomplished anything. And I start worrying about being a failure. That’s where the 30 minutes of worry time comes in.
Make time for meditation
I’ve mentioned this before, meditation not only lowers anxiety levels, but it has effects on the anterior cingulate vortex and ventromedial prefrontal cortex. In easier terms this region controls emotions and thinking, and controls worrying.
Get your heart pumping
Exercise beats stress. Exercise affects the serotonin ( a so-called happy brain chemicals levels in your brain. As well as effectively reduces effects of oxidative stress. It lowers anxiety levels in people who have tried to stay on the couch.
Years ago I was so depressed because of traumatic experiences in my life. The doctors had be so drugged out trying to end the depression that’s all I did was stay on the couch and eat. I went from being 120 lbs to 400 lbs. now talk about depressed. I wish I had known about these things back then, my life would have been completely different. If it wasn’t for my children and husband literally forcing me to live. I would had just given up on life. About 17 years of that and I knew I had to fight if I wanted things to change. And fight I did, I found different doctors they changed my medicine and low and behold I started to feel I was among the living again. I felt like I just came out of a coma, I had been in for almost 2 decades.
Then I realized what I looked like a complete slob. I started on the adventure of dieting.i managed to lose 250 lbs. in the process of becoming a entirely different person I had to build my self-esteem up from nothing. That was only 10 years ago. Some days I think back and think of my son, if it had not been for him. I don’t know if I would be here writing this today. I feel guilty both my children had to go through what they did growing up. And through all this my husband never left me. Now that’s love. We have all been through a rough journey. But, I’ll tell you we are one strong family.
The morals of my story: don’t give up, there will be some rough times you have to go through. If you feel like you need to see a doctor see one, tell them your entire story from the bottom of your heart. They cannot help you if they don’t know what you’re going through. If you feel drugged out on any medication they prescribe tell them, if they keep pushing this and that drug on you. Don’t be afraid to tell them “I don’t want to do this anymore.” Sometimes you may have to tell them goodbye and try other doctors.
Find a doctor that will help you find the root cause of your problem. And prescribe medication to help you, not hurt you. If your not sure about the medication ask them what are the side affects of this? How is this supposed to help me? Don’t be silent. Ask, and tell them everything. You are paying them to help you, not hurt you or make you worse.
It was difficult for me because of the ways my childhood was. I didn’t learn how to socialize. And felt completely worthless. Don’t make it mess up your life like it did mine for so many years.
Find the root cause of the problem you will start healing.