Here’s how to take back your life from long-term worrying | Psyche Ideas

Create a specific plan about when you are going to engage in worrying. This helps you to stick to it when it gets difficult. It also helps to reduce the potential short-term threat to your health, such as increased heart rate and blood pressure.

• Schedule a limited time each day during which you allow yourself to think about what is worrying you.
• Consider writing down your worries at planned times. The problem often looks less threatening when you can see it in black and white.

Remember that you cannot be perfect all the time. Recognise which of your worries you can realistically do something about and which are not in your control.

How to do that:

• Create a list. Seeing your worries on paper can help in identifying which tasks are important, which are achievable, and which are out of your control.
• Acceptance. Open up to difficult feelings and learn how not to overreact to them.
• Interrupt the habit of worry. When you notice yourself worrying, tell yourself something like "Save if for later' or 'It will get done.'

Only focusing on work can lead to burnout, mental fatigue and physical problems arising from stress. Research shows that finding the time to switch off from work is vital to your long-term health.

How to do that:

• Detach yourself from your worries. Listen to music, read a book, do some restful breathing exercises.
• Use your senses. When you feel stressed, spend five minutes paying attention to your breathing or moving your body.
• Get active. Exercise and limited intake of sugar, alcohol and caffeine contribute to a more positive state of mind.