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Most Things You Worry About Will Never Actually Happen

https://elemental.medium.com/most-things-you-worry-about-will-never-actually-happen-83bff850c5f9

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Most Things You Worry About Will Never Actually Happen
Persistent worrying is pointless. Here's how to stop doing it. In his 1915 book Worry and Nervousness, the American surgeon and psychiatrist William Samuel Sadler described worry as an "inability to relax the attention" once it had fastened itself onto a given fear. All people experience negative or troubling thoughts.

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We all worry

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 overwhelming. People who worry a lot can become depressed and shift to a negative outlook on life.

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Most worries never happen

Many of the worries that occupy an anxious mind never come to pass.

People with anxiety disorders focus on the fact that bad things can happen. They also tend to face the same worries repeatedly.

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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.

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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...

Know How To Perceive Negative Emotions

Know How To Perceive Negative Emotions

Severe chronic worriers are less accepting of their emotions, meaning they're intolerant of uncertainty and negative emotions.

Meanwhile, non-worriers tend to look a...

Ask The Right Questions.

Worriers can decrease anxiety by asking themselves the following:
  • Is it my problem?
  • Do I have any control over it?
  • Have I already done everything about it that I can? And is it imminent?

See Positive Outcomes

A worrier would likely only think of the worst-case scenario, while a non-worrier would have the capacity to think that there could be a positive outcome to a negative event.

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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.