Worry is a normal and common emotion that everyone experiences from time to time. It can be triggered by a variety of situations and events; such as job loss, relationship challenges, health concerns, and financial issues. While worry is a natural response to stressful situations, excessive and prolonged worry can have negative effects on our mental and physical health. In this article, we will explore strategies to manage worry and mitigate its negative impact.
1. Identify your worries
One of the first steps we can take in managing worry is to identify what you are actually worrying about. This can be challenging initially because worries can often be vague and generalized. To identify your worries, try to be specific and write them down. Utilizing this strategy can help you gain clarity and perspective. Once you have identified your worries, you can start to work on managing them.
2. Challenge your worries
Another effective strategy to manage worry is to challenge your negative thoughts. When you worry, your mind often jumps to worst-case scenarios. These scenarios are usually not based in reality, but rather on your perception of the situation. To challenge your worries, ask yourself if they are realistic. Evaluate what evidence you have to support your worries, and what evidence you have against them. This can help you gain perspective and reduce the intensity of your anxious worry.
3. Practice mindfulness
Mindfulness is the practice of being present and focused on the current moment. It involves paying attention to our thoughts and feelings without judgment. Once you gain awareness and have evaluated the evidence for and against your perceptions, mindfulness provides an opportunity for you to build tolerance against the negative cognitions that can trigger worry. To practice mindfulness, try deep breathing, meditation, or yoga. There are several videos on YouTube that provide guided meditation.
4. Stay connected with others
Social support can be a powerful tool for managing worry. Talking to friends and family members about your worries can help you gain perspective, feel more connected and supported, and feel less alone. If you don’t feel comfortable talking to friends or family members, consider joining a support group or seeking professional help. Lotus Consulting has several clinicians that specialize in treating excessive worry and anxiety.
5. Practice self-care
Self-care is also an important strategy for managing anxious worry and improving your overall wellbeing. This can include activities such as getting quality sleep, staying active, eating a healthy diet, engaging in hobbies or activities you enjoy, and taking breaks to relax and recharge. Prioritizing self-care can help you feel more balanced and better equipped to manage worry.
Worry is a common emotion that can have negative effects on our mental and physical health if left unchecked. By incorporating effective strategies and techniques like these into your daily routine, you can learn to manage worry and reduce its impact in our lives. Keep in mind that managing worry takes time and practice, so be patient and persistent in your efforts. Reach out today to access support needed to help manage your anxiety and worry.