5 Ways to Stop Worrying

1. Accept Uncertainty
Not being able to accept uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability.  To these people, worrying is seen as a way to predict what the future has in store, a way to avoid unpleasant surprises and control the outcome. Problem is – it does not work!

Thinking about all the things that could possibly go wrong does not make life any more predictable. You might feel safer when you are worrying, but it’s just an illusion.  If you want to stop worrying… start by tackling your need for certainty and immediate answers.

Try asking yourself these questions:-

• Is it possible to be certain about everything in life?
• How is needing certainty in my life helpful and unhelpful?
• Do you tend to predict bad things will happen just because they are uncertain? Is this a reasonable thing to do? What is the likelihood of positive or neutral outcomes?
• Is it possible to live with the small chance that something negative may happen, given its likelihood is very low?

2. Create a “Worry Session”
It is hard to be productive in your daily life when anxiety and worry are dominating your thoughts. Trying to stop the worrisome thoughts does not work - at least not for long. You can distract yourself for a short time, but you can’t banish those anxious thoughts for good. Trying to do so can often make them stronger. But that does not mean there is nothing you can do to control your worry. You just need to try a different approach. Rather than trying to totally suppress an anxious thought, develop the habit of postponing worrying.

Create a “worry session”.  Set a time and place for reviewing what is bothering you. It should be the same every day (for example—in the living room from 5:30 to 5:45 p.m.) and early enough that it will not make you feel anxious right before bedtime. During your worry session, you are allowed to worry about whatever is on your mind. The rest of the day, however, is a worry-free zone.

3.  Question the Negative Thought
Stop worry by questioning the worried thought -- try asking the following questions of yourself to challenge the belief...

• What is the evidence that the thought is true? That it’s not true?
• Is there a more positive, realistic way of looking at the situation?
• What is the probability that what I’m scared of will actually happen?
• If the probability is low, what are some more likely outcomes?
• Is the thought helpful? How will worrying about it help me and how will it hurt me?
• and - my favorite... What would I say to a friend who had this worry?

4. Take care of yourself
A healthy, balanced lifestyle plays a large part in keeping anxiety, fears, and worry in check...

• Reach out for support  ~  Anxiety and worry get worse when you feel powerless and alone. Focus on building a strong support system. The more connected you are to other people, the less vulnerable you will feel. If you start to feel overwhelmed with worry, call a trusted family member or friend. Just talking out loud about your worries will often make them seem less threatening.
• Eat a healthy and balanced diet  ~  Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel anxious and irritable. Eat plenty healthy, whole foods such as as whole grains, fruits, and vegetables. 

5. Learn How to Relax
Anxiety is much more than just a feeling. It is the body’s physical “fight or flight” reaction to a perceived threat. Your heart beats faster, you breathe shallower, your muscles tighten up, and you may feel light-headed. When you are relaxed, the complete opposite happens. Your heart rate slows down, you breathe slower and more deeply, and your muscles relax. Since it’s impossible to be anxious and relaxed at the same time, strengthening your body’s relaxation response is a powerful anxiety-relieving tactic.

If you are a chronic worrier, relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation can teach you how to relax. The key is regular practice. Try to set aside at least 30 minutes a day. Over time, the relaxation response will come easier and easier, until it feels natural.