4 Tips To Help You Manage Worry

Many people who worry excessively may not know that they even have a problem, although their tendency to worry may have serious consequences, such as increased stress and a constricted lifestyle. They assume that this is the normal state of affairs for most people.

Learning to manage worry, however, can open a new world of life experiences where problems are faced constructively and assertively. The following steps might be considered as part of a general strategy for getting worry under control:

• Embrace the Problem

Examine your worrying tendencies. What triggers an episode of worry? How do you experience worry? Does it happen at any special time of the day? What happens to you physically when you worry? What are your thoughts? Might worry for you be a symptom of an underlying condition such as depression, panic disorder, GAD, or PTSD?

Learn everything you can about your worry. Defining and accepting it can take you a long way toward getting the problem under control.

• Think Positively and Plan Constructively

Worry often involves negative thinking and repetitive thoughts that fail to solve problems. When you catch yourself in a negative thought pattern, distract yourself (snap your fingers, tap your wrist), stop the thought and replace it with a more balanced thought.

If you work on this conscientiously over time, you can begin to develop a more balanced way of thinking.

Take a structured approach toward solving life’s problems. List the alternatives for solving the problem and choose an option that will work in the real world. List the steps you need to take to make that solution work – and then go to it, crossing off every step as you complete it.

• Find Reassurance and Support

Work toward finding social support by consciously making connections with family, friends, community groups, nature, or spiritual/religious organizations. Find someone who will listen to your thoughts and who can give you reassurance.

It also helps, when you find yourself embedded in the morass of worry, to change your physical state. You can do this by exercising, meditating, praying, watching a movie, playing with a pet, calling a friend, listening to music, reading, or dancing.

• Psychotherapy

Therapy provides some very powerful and effectual interventions for coming to terms with worry in a safe and supportive setting. You can learn productive ways to solve problems and to increase your effectiveness in the world.

Everyone deserves the chance to function fully and completely – and with happiness!