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5 Reasons We Worry, and 5 Ways to Worry Less
Tools to assist us with worry
- Calm the nervous system with guided muscle relaxation, meditation, and exercise.
- Notice when you're worrying and any beliefs that reinforce worry. Awareness of the process gives us more choice in how we respond.
- Embrace uncertainty. Most of the things we care about in life involve uncertainty. It takes considerable practice to begin to embrace it.
- Live in the present. Practice focusing your attention on the present in everyday activities like taking a shower, walking, or talking with a friend, as well as in more formal practices like meditation or yoga.
- When we face our fears head-on, they tend to diminish. Deliberately accept what you're afraid of: "It's possible I'll miss my flight."
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Anxiety is rewarding
Each time we worry and nothing bad happens, our mind connects worry with preventing harm:
Worry → nothing bad happens.
And the takeaway is, "It's a good thing I worried."
Beliefs about worry
- If I worry, I'll never have a bad surprise.
- It's safer if I worry. We believe that the act of worrying itself somehow lowers the likelihood of a dreaded outcome.
- I show I care by worrying. We need to distinguish between caring about a situation and worrying needlessly and fruitlessly about it.
- Worrying motivates me. We need to differentiate between unproductive worry and productive concern and problem solving.
- Worrying helps me solve problems. Extreme worry is more likely to interfere with problem-solving.
Tools to assist us with worry
- Calm the nervous system with guided muscle relaxation, meditation, and exercise.
- Notice when you're worrying and any beliefs that reinforce worry. Awareness of the process gives us more choice in how we respond.
- Embrace uncertainty. Most of the things we care about in life involve uncertainty. It takes considerable practice to begin to embrace it.
- Live in the present. Practice focusing your attention on the present in everyday activities like taking a shower, walking, or talking with a friend, as well as in more formal practices like meditation or yoga.
- When we face our fears head-on, they tend to diminish. Deliberately accept what you're afraid of: "It's possible I'll miss my flight."
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