Controlling Worry
Have you noticed that when you worry too much, you do not accomplish anything? Excessive worry only delays more of your tasks. Too much worrying can also induce anxiety, stress and other disorders. People who worry too much fear a future that has negative events. They find these distressing and quite difficult to control. If you are one of these people, snap out of it. Try your best not to worry about thoughts that are far from happening. What causes excessive worry? People often worry too much when they are uncomfortable about new situations. They also worry when they find themselves in situations they can hardly control. They doubt their abilities to cope in stressful situations – especially when the need to do so arises. Chronic worries develop a restriction on tackling these situations; therefore their lifestyle is basically affected by their worrying. This can also affect their relationships, work and leisure activities. All in all, individuals who worry too much suffer from low self-esteem. Common anxiety symptoms attributed to worrywarts: - Restlessness - Fatigue - Difficulty in concentrating - Easy to be irritated - Muscles are tense - Problem in sleeping Worrywarts often worry about: - Finances - Work - Study - Their health - Health of loved ones - Relationships - Family - Concerns on their safety - World and community events These are the basic thoughts going through a worrywart’s head: - “Something bad might happen.” - “I have to control what I can.” - “I wouldn’t be able to handle it if something bad were to happen.” - “I must always be in control.” - “I want to be certain of what can happen in the future.” - “I can’t stand my intense feelings.” - “I worry too much and that is a sign something is wrong with me.” - “I cannot control my constant worrying.” How to remedy excessive worrying You must be able to control your worries. Do not let it get to a point where your worries control you. 1. If you feel that you are worried about something, do not handle it by yourself. You can talk about your concern with a person you trust. Human contact is a remedy to worrying. It also makes the body stronger. 2. If you’re worried about something, get the facts straight. Sometimes misinformation or lack of information results to worry. You have to check whether there is a reason why you do 3. Have a plan. Afterwards, take action. You must attack whatever you are worried about, not the other way around – which is your worry attacking you. This action alone helps you be in control. It also lets you control whatever it is that you are worried about. 4. Get enough sleep in order for you to practice brain maintenance. Worriers don’t get enough sleep so this triggers anxiety. You should also have a proper and well balanced diet. However, you must not let food treat you and your worries. Do not skip breakfast. By increasing protein in the morning, the mid-morning stress is slumped. You can also exercise regularly to create a positive feeling and for your mind to release negative thoughts. 5. Don’t be too hard on yourself. No one is perfect. When you make a mistake, reflect on it but also let it pass. The only person who has ill feelings about you is you. If you feel that you are not loved, think again. Surely, there is a person who is thinking about you. 6. Let go. When you feel that you have done what you can, let it go and leave it to chance. You shouldn’t worry too much, especially if you feel you have already exerted the effort that is needed from you. 7. Always look at the bright side. Instead of looking at the negative, look at the positive even though it can appear so insignificant. The more you focus your attention on the bright side, the more you feel about the results, even though it’s not as good as you want it to be. 8. Have a strong support system and maintain it. Usually, depressed people are those who are burnt out from the stress they experienced in life. This turned to the worse because they didn’t have friends they could talk to. 9. Listen to relaxing music to calm your nerves. Take the time to meditate in order to rejuvenate your energy. 10. If you feel that you cannot handle it on your own, get professional help. This is not a sign of weakness. It’s just a sign of you wanting to get better. |
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