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A Simple but Effective Trick to Stop Worrying So Much

https://www.psychologytoday.com/intl/blog/what-mentally-strong-people-dont-do/201811/simple-effective-trick-stop-worrying-so-much

psychologytoday.com

A Simple but Effective Trick to Stop Worrying So Much
"I just can't shut off my brain. I worry so much I can't pay attention to what I'm doing." I hear comments like this in my therapy office on a daily basis. Whether you're constantly worried about money, or you just can't stop imagining worst-case scenarios, anxiety can be a major problem.

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Schedule Time To Worry

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

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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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Anxiety vs. Fear

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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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Most worries never happen

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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.