5 Reasons We Worry, and 5 Ways to Worry Less - Deepstash
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Anxiety is rewarding

Each time we worry and nothing bad happens, our mind connects worry with preventing harm:

Worry → nothing bad happens.

And the takeaway is, "It's a good thing I worried." 

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Beliefs about worry

  • If I worry, I'll never have a bad surprise.
  • It's safer if I worry. We believe that the act of worrying itself somehow lowers the likelihood of a dreaded outcome. 
  • I show I care by worrying. We need to distinguish between caring about a situation and worrying needlessly and fruitlessly about it. 
  • Worrying motivates me. We need to differentiate between unproductive worry and productive concern and problem solving.
  • Worrying helps me solve problems. Extreme worry is more likely to interfere with problem-solving. 

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Tools to assist us with worry

  • Calm the nervous system with guided muscle relaxation, meditation, and exercise. 
  • Notice when you're worrying and any beliefs that reinforce worry.  Awareness of the process gives us more choice in how we respond.
  • Embrace uncertainty. Most of the things we care about in life involve uncertainty. It takes considerable practice to begin to embrace it.
  • Live in the present. Practice focusing your attention on the present in everyday activities like taking a shower, walking, or talking with a friend, as well as in more formal practices like meditation or yoga.
  • When we face our fears head-on, they tend to diminish. Deliberately accept what you're afraid of: "It's possible I'll miss my flight." 

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