6 Strategies That Can Help Reduce Excess Worry
JGI / Tom Grill / Getty Images
Are you worried?
People diagnosed with ananxiety disorder, including panic disorder, often struggle with chronic worrying.
Frequent worrying may seem irrational to outsiders.
JGI / Tom Grill / Getty Images
It can also impact you emotionally and mentally, contributing to your symptoms of panic and anxiety.
Considering how disruptive worrying can be, you may be wondering how you might stop worrying so much.
Listed here are some easy tips to help you stop worrying so much.
Worries will still come up at times outside of your scheduled worry time.
Scheduling your worrying time helps you to break the chain of frequent worrying you experience throughout the day.
This can free up your mind to focus on more productive thoughts.
Many people spend time worrying about what they need to do instead of actually accomplishing their tasks.
Plus, putting off responsibilities that you gotta deal with will only add to your worries.
Push past procrastinationby making a list of all of the things that you oughta get done.
A list can also be a helpful way to get you back on track to being more productive.
Loved ones can be a great source of support, providing you with empathy and understanding.
Friends and family can also offer you valuable advice, giving you a different perspective on your problems.
Journal Through It
Many people with panic disorder andagoraphobiaalso struggle with feelings of loneliness and isolation.
You may feel that you have no one to talk out your problems and worries with.
Journal writing is a powerful and effective way to get in touch with your inner self.
Since negative thinking typically develops over time, it can be unlearned and replaced with more positive views.
Turning your worries and other negative thoughts around involves recognition, reality checking, and replacing.
First, start by recognizing how often you are worrying throughout the day.
It may help to even record these thoughts on a piece of paper as they come up.
Next, look at your worries and ask if you are being realistic.
take a stab at look at the other side of the worry or negative thought.
Do people only accept those who are completely flawless?
Do you really want to be friends with someone who cant accept you for who you are?
By reality-checking and disputing your worries, you may begin to take on a different perspective.
Last, replace these negative thoughts and worries with more realistic statements.
Try Relaxation Techniques
It’s difficult to feel anxious when you are in a state of relaxation.
Learning to relax can be made easier through the use ofrelaxation techniques.
These activities are geared toward helping you release tension throughout the body and let go of your worrisome thoughts.
Excessive Worrying
All of us worry–sometimes, a lot.
But there’s a point at which worrying becomes problematic.
Letting go of this notion can feel threatening, which a qualified therapist can help you work through.
Your doctor may want to rule out any medical causes or physical health issues.
2013;37(1):90-112. doi:10.1177/0145445512455661
National Institute of Mental Health.Panic disorder: When fear overwhelms.
