Health & Wellbeing

I spend a lot of time worrying about areas out of my control

Why don’t you try? : Take steps to tackle worrying

Chronic worry is a mental habit that, over time, can be broken
For some worriers, anxious thoughts are fuelled by an underlying belief about worrying — that it’s somehow protective, will help us avoid bad things, or prepare us for the worst. Worry might keep our minds busy, but not in a constructive way. So we owe it ourselves to break the worry habit and start living.
These 5 ways to stop worrying about everything, or at least how to worry less, can help:
1
. *Schedule “worry time” on your calendar.* It sounds counterintuitive, even a little silly, but setting aside 20 or 30 minutes each day to focus on your worries is a first step toward containing them. Studies, including one at Penn State University, found that those who scheduled time to worry showed a significant decrease in anxiety in 2 to 4 weeks — plus they slept better.
Your worry period should be the same time every day — first thing in the morning or at the end of the day. During this designated but limited worry time, you can worry as much as you like, going down the mental rabbit holes your mind loves to create. But the discipline here — and the test of willpower — is that the worries are not only indulged in this time, but left there. They are not allowed to spill into the rest of the day.

2
. Practice meditation. Another skill for learning how to stop worrying about the future — or obsessing about the past — is a regular meditation practice.
General meditation research shows that mindfulness training can reduce anxiety for those with anxiety disorders. One study showed that 30 days of Headspace resulted in an 11% increase in mental resilience. What’s more, people who used the Headspace app for just 10 days experienced a 7.5% increase in satisfaction with life. It’s clear that regularly setting aside a few minutes — even one minute — to let go, breathe, and recharge can go a long way toward improving mental health.
By sitting quietly and focusing either on the breath or on the physical sensations of the chair beneath you or the feet on the floor, you’ll ground yourself in the present moment, allowing for a greater sense of calm.

3
. Learn to distinguish between solvable and unsolvable worries.
Productive, solvable worries are those you can act on right away. For instance, if you’re concerned about your finances, you can draw up a spreadsheet and a monthly budget to rein in your spending. If it’s high cholesterol and your health, you can lay off the fast food, make better choices at the grocery store, and start exercising.
If a worry is solvable, chart a plan of action that starts small. Focusing on things within our reach takes us away from creating a disaster scenario in the mind. Try a prompt like, *What’s one part of one step I can take to get started?*
Unproductive, unsolvable worries are those for which there’s no corresponding action: You can’t control the weather for your vacation, or prevent your company’s round of layoffs (though you can update your resume and polish your professional profile), nor can you force someone to ask you out on a date.

4
. Write down your worries. One powerful way to help us break the cycle of worry is to log each and every worrying thought that pops into our mind. Examining worries written on paper — rather than mulling them over in your head — can help you gain a more balanced perspective.
Committing your emotions to paper seems like it would fuel anxiety, but according to a University of Chicago study published in the journal Science, it actually has the opposite effect: students who were prone to pre-test anxiety and journaled about their fears before an exam improved their test scores by nearly one grade point.

5
. Write down what you’re grateful for. Take a few moments to consider some things in your life that you appreciate. Who, what, and where fills you with a sense of gratitude? Research suggests that when we take note of and cultivate increased appreciation in our lives, we feel happier and more optimistic about our lives. Try listing three things that made you feel good each day, or at the end of every week — coffee counts.

Source: Headspace
Source: Pexels

Here’s a tip for you to try this week :

Review your worries and list these into things you can change and those you can’t, Do not try to do everything at once,

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