Worrying is a common reaction to changes, problems, and the future. Sometimes worrying can spur us into action and help us reach a solution to a problem. However, there are times when our worrying becomes chronic and turns into a problem. Chronic worrying can be paralyzing and can stop you from living your life. Here are 9 tips to help you stop this debilitating habit.
1. Accept Uncertainty
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We live in a world of uncertainty. Even the best laid plans can go wrong. You can constantly plan for the future but things can change in an instant. If you can learn to accept this reality, then you will be able to slowly transition into living in the “now”.
2. Live in the “now”
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You can stop the flow of worry by learning to live in the present. This day is calling out to you. It is asking you to be fully present at your job and with your loved ones. This day is asking you to appreciate the colors, the sounds, the smells of the present. The future is important but there is only so much you can do to plan for it. The sooner you grasp this idea, the sooner you can stop the constant worrying. The sooner you begin enjoying your life.
3. Be Positive
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Go easy on the negativity and fill your life with positivity. Be aware of your thoughts and learn to consciously stop negative thoughts in their tracks. Believe in yourself and in the plan of the universe. Use positive affirmations when you need reassurance. Adjusting your way of thinking can bring a change to the course of events in your life.
4. One Thing at a Time
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Identify your priorities in life and deal with them one at a time. Make a habit of listing down your daily tasks. This way you won’t be overwhelmed with what you have to deal with. Learn time management so you won’t waste time. These practices will stop you from worrying because you know that you are using your time doing things that actually matter to you.
5. Set Aside “worry Time”
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Worrying can never be completely eliminated so you must find a way to make it constructive. Scheduling a regular half-hour every day as “worry time” is a great way to do this. During this time, tackle your worries one by one and come up with a solution before moving on the next one. Limit your worrying to this scheduled time to avoid being unproductive or distracted throughout the rest of the day.
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Thoughts are so abstract. They can overwhelm you, distract you, and make you lose touch of reality. Having a journal for your thoughts is a way to make them more concrete and less intimidating. Seeing your thoughts as words helps you identify the valid worries from the unnecessary ones.
7. Make an Action Plan
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You can calm your worries by creating a plan or course of action. Personally, it is very comforting to have planned steps to achieving a goal or securing my future. Make a breakdown of tasks for each of your goals. Working on your plans one small step at a time will make things less overwhelming.
8. Talk to Someone
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It would help a lot if you had someone to discuss your worries and apprehensions about the future. Make sure that this person is grounded and doesn’t also suffer from chronic worrying. You want to talk to someone who can help put things in perspective for you and not worsen the situation.
9. Learn Relaxation Techniques
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Breathing exercises, massages, and physical exercise are just some techniques that you can use to relax yourself. Meditating is probably one of the best things you can do to free your mind and relax your stressed body.
Chronic worrying is something that a lot of people have to deal with. These tips are practical ways to stop these thoughts that prevent us from living our lives to the fullest. If you have your own ways of dealing with chronic worrying, please let me know in the comments.
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