Worrying about things beyond your control can be a common source of stress and anxiety. Things that may happen if…
Most people worry sometimes, but if it’s affecting your life more dramatically there are things you can try that may help.
From mindful meditation to challenging negative thoughts, I have few suggestions about how to stop worrying.
1. Be aware of what you can do
Some things are within our control and some things are not. It’s important to recognise which camp our worries fall in to. Understand that certain outcomes are simply beyond your control, and focus on directing your energy toward things you can influence.
Sometimes we can become overwhelmed when we worry about things we can’t control. The most powerful thing you can do is let go of control. Once you do this, you’ll experience true freedom. Become mindful of what you can do. We can only do things with what we have. Start to use positive self-talk, by noticing all the brilliant things you do every day, for yourself and anyone else around you.
2. Let go of what you can’t control
Letting go of what you can’t control enables you to regulate your emotions, which is especially helpful if you struggle with feeling the need for control. Acknowledge that there are things beyond your control, such as other people’s actions, external circumstances, or global events. Accepting this reality is an important step in shifting your focus to what you can influence.
Whilst we have many reasons to be optimistic, the future can feel uncertain. Accept that change happens all of the time anyway and be open-minded. If things don’t go to plan straight away, take a deep breath and try to keep your options open.
3. Challenge negative thoughts
Amid the endless loop of worry, you may find it useful to step back and question the validity of your thoughts. Where is the evidence? Have you confused a thought with a fact? Would what a friend say about your thoughts? Important is trying to explore other ways of looking at the situation. It is also recommended not giving power to upsetting thoughts.
In becoming aware of your thoughts, you can work on accepting them or reframing them, reminding yourself that your thoughts are not facts or reality and helping yourself to rationalise your perspective on a situation.
Not giving power to your upsetting thoughts and keeping the circumstances in perspective can help you manage your worries and therefore your mindset.
4. Practice mindfulness and living in the present
Mindfulness involves being fully present in the current moment. Engage in activities that help you stay grounded, such as meditation, forest bathing, cold water swimming, deep breathing exercises, or simply paying attention to your senses in the present moment.
Practice being in the present moment by first following your breath as you breathe in and out – this will bring you back into alignment and clear your mind. Asking yourself what is missing in this moment will bring the mind from a ‘fake future’ into the present reality where you are usually actually safe.
Coming back to the present will regulate your nervous system and buy you some peace of mind to explore your concerns in a state of emotional sobriety helping you to come up with quality solutions.
5. Limit exposure to triggers
Set boundaries for yourself and prioritise your mental health. If certain news, apps, social media, conversations or events trigger worry or anxiety, consider reducing your exposure. Pay attention to how you’re feeling and know that saying no is OK.
Writing things down has always been a great way to help focus our minds. Although it is a simple act, writing down our thoughts and feelings is a great way to make sense of what we are experiencing and can open up new ideas regarding coping or ways forward.
6. Try breathing techniques
You may also find it helpful to try breathing techniques. Focusing on your breathing helps distract you from anxious thoughts and by activating your calming parasympathetic nervous system. To try this, sit somewhere quiet, add meditation music (nature sounds is the best) and find a comfortable lotus position to find a sense of grounding. Close your eyes, put your hands on your knees and relax your shoulders. Breathe in slowly through the nostrils for a count of six feeling your chest rise and lungs expanding. Then breathe out as slowly as possible. Concentrate on breathing slowly in and out, counting and focusing on a phrase that helps you relax. Repeat six rounds by six counts, inhale and six counts exhale.
7. Seek support
And finally, share your concerns with trusted friends, family members, coach or a therapist. Talking about your worries can provide a fresh perspective, emotional support, and potential solutions.
There are many self-help resources out there and it is about finding one that works for the individual, from guided meditation where you can visualise positive, peaceful scenarios to promote a calmer state of mind to learning breathing techniques to help slow your thoughts and physical reactions down, there are a whole host of strategies you can try to help manage your mindset.
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