Verywell / Laura Porter
Its normal to worry from time to time.
Given life’s many unknowns and challenges, worry is a natural response to many situations.
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Trying not to think about someone often makes it loom even larger in your mind.
Instead of denying your thoughts, acknowledge them.Accept that these worries are realwithout judging or trying to change them.
This doesn’t mean that you’re giving up or resigning yourself to a life of worry.
Instead, it means that you are aware of what you are feeling.
Sometimes, simply labeling your feelings can help those emotions and worries seem less intense.
Understand Why You Worry About the Future
Stress is a natural response to uncertainty.
These feelings help us anticipate what may come and may even motivate us.
In small amounts,stress can be beneficial.
People who worry chronically may also perceive things differently from others.
They mayanticipate that negative thingswill happen more often and may show a heightened response to real and perceived threats.
But, the fact is, you cant, and you are worried about whatmayhappen, not whatwillhappen.
Worry itself serves no purpose unless it spurs a plan of action.
So how can you stop fortune telling?
Behavioral experiments are one way to test out your negative predictions.
Instead of trying to predict the future, take action.
Intentionally put yourself in the situation you are worried about to see if your predictions come true.
Looking at your situation realistically may help you reduce your worry.
Your goal is to worry only during your scheduled 30 minutes each day.
It involves focusing on the present moment and building a greater self-awareness of how you feel in the moment.
Mindful Moment
Need a breather?
you might practice mindfulness by paying more attention to what is happening at the moment.
Notice how you feel and focus on sensory experiences.
Be present and take these feelings.
If you start to experience worrying thoughts, notice and acknowledge them before returning your attention to the moment.
Identify and Replace Worrisome Thoughts
Write down your worrisome and distressful thoughts.
Alongside each worrisome thought, list some positive substitution statements.
Professional and competent airline staff are in control, and I can just relax and enjoy my trip."
it’s possible for you to also try usingthought-stoppingto quiet your worrisome mind.
In other cases, you might just need a distraction from whatever it is that’s stressing you out.
before you dive in your conversation, it can be helpful to let your friend know what you need.
One thing to be wary of, however, is the tendency toco-ruminatewith friends.
Find out which option is the best for you.
Learning stress-reduction and relaxation techniques can help you get the symptoms of chronic worrying under control.
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