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A Simple but Effective Trick to Stop Worrying So Much
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Schedule Time To Worry
Set aside 30 minutes each day to worry and make it consistent. Then, whenever you catch yourself worrying outside of that time frame, remember that the time to worry is later.
Worrying can be an endless activity and putting a timeframe on it helps to contain it and shift it from rumination to problem solving.
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Learn To Relax
You cannot possibly feel anxious when you are in a state of relaxation. Try:
- Progressive muscle relaxation
- Meditation
- Yoga
- Visualiza...
Turn Your Thoughts Around
Worry is often a learned negative thinking pattern that can be contributing to your panic disorder symptoms. Since negative thinking typically develops over time, it can be unlearned and replaced with more positive views.
To do that, recognize and record your worries throughout the day, think it they are realistic and replace these negative thoughts with more realistic statements.
Journal Through It
By writing in a journal, you can work through your difficult emotions, uncover solutions to your issues, and change your perceptions and worries.
Getting started in journal writing can be a simple as a dedicated time each day to write down your inner thoughts.
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Recognizing warning signs
The most dangerous emotions are the ones you don’t know are affecting you. When you know what happens when the worries start, you’ll be relieved and you'll also be able to do some...
Anxiety vs. Fear
- Fear is what you feel in the moment when someone comes at you with a knife.
- Anxiety is about the anticipation of an event. Anxiety is often problem-solving — but without the solving part.
Avoiding bad feelings doesn't work
Whenever you have the urge to avoid, you need to realize that’s an opportunity to weaken your worries. It’s a chance to practice more mindfulness. Shift your focus away from your thoughts and back to the concrete world.
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We all worry
All people experience negative or troubling thoughts from time to time. Worry helps us to anticipate and prepare for the challenges in life.
But for some, worry can be persistent and overwhel...
Most worries never happen
People with anxiety disorders focus on the fact that bad things can happen. They also tend to face the same worries repeatedly.
Anxiety-reducing techniques
- Write down your negative predictions and test them out. See how often they come to pass.
- Allocate a specific time and place to think about your fears. Many find that it helps them escape from constant anxiety. They also find that when the scheduled time arrives, the problem no longer concerns them.