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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.
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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.
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Trying to push the worries out of your head is inherently problematic because to be vigilant about not thinking about something, your brain needs to keep it in mind.
Mindfulness does the opposite by making you aware of your state of anxiousness.
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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...
People with anxiety disorders focus on the fact that bad things can happen. They also tend to face the same worries repeatedly.