Deepstash brings you key ideas from the most inspiring articles like this one:
Read more efficiently
Save what inspires you
Save all ideas
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.
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.
You may find some relief by sharing your thoughts and concerns with someone you trust. They can offer you advice, empathy and understanding, giving you a different perspective on your problems.
But don’t overtax the people in your life, if you are a chronic worrier, you may want to consider getting help from a professional who treats anxiety disorders.
Focusing on worrying instead of solving your problems can become a form of procrastination. Plus, putting off responsibilities that you need to take care will only add to your worries.
Push past procrastination by making a list of all of the things that you need to get done. By writing a to-do list, you get all of those anxious thoughts out of your head and on paper.
Schedule 20 minutes a day just for worrying. Briefly acknowledge worries that come outside that timeframe, but only give them your full attention during your scheduled worry time.
This helps you to break the chain of frequent worrying you experience throughout the day.
SIMILAR ARTICLES & IDEAS:
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...
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.
Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.
The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you need to stop and think about your thoughts and feelings.
Writing all that bothers you or talking with a friend can help you understand your anxious feelings.
Keeping your hands busy has been found by research to help keep the mind off of worries. Verbal distractions, such as counting out loud, had no benefit.
Keeping your hands and mind bus...
Getting your emotions down on paper can decrease anxieties, as you reassess them while writing.
Spending time within a forest setting can reduce psychological stress, depressive symptoms, and hostility, while at the same time improving sleep, and increasing both vigor and a feeling of liveliness
20 minutes of walking in the woods and listening to the sounds of nature alter cerebral blood flow in a manner that indicated a state of relaxation and reduced stress hormone levels.