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A Simple but Effective Trick to Stop Worrying So Much

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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

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...

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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. 

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Anxiety vs. Fear

  • Fear is what you feel in the moment when someone comes at you with a knife. 
  • Anxiety is about the anticipation of an event. Anxiety is often problem-solving — but wi...

Mindfulness = anxiety antidote

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.

Build the Mindfulness muscles

  • Acceptance: accept that the worries are here and stop trying to make them go away.
  • Attention: get out of your thoughts and focus on the world around you.
  • Labeling: When a worry pops up, label it as “a worrying thought.” It’s not you. Do not identify with it and don't let it overtake you.

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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 overwhel...

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.

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.