Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life.
Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school.
You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder (GAD), a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.
If you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.
If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions.
Although cognitive distortions aren’t based on reality, they’re not easy to give up. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it.
Research shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things.
Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.
Is your worry something you can control?
If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control.
- Is the problem something you’re currently facing, rather than an imaginary what-if?
- If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic?
- Can you do something about the problem or prepare for it, or is it out of your control?
Productive, solvable worries are those you can take action on right away. For example, if you’re worried about your bills, you could call your creditors to see about flexible payment options.
Unproductive, uncontrollable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”
Unproductive, uncontrollable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”
If the worry is in your control, start brainstorming
Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control.
After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious.
Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control.
After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious.
If the worry is NOT in your control, accept the uncertainty
If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.
Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, you need to learn how to embrace the uncertainty that we all face in life.
Worrying is a natural, evolutionary response—it helped our ancestors anticipate dangers and plan for the future. However, with information overload and countless stimuli, this trait can become overactive in today's world. Fortunately, you can learn to manage worry more effectively with the right strategies.
Overthinking can feel impossible to stop, but you can begin to tame it with awareness. Start by recognizing when you're overthinking, take deep breaths, and ground yourself in the present. You can even set a timer for a few minutes to allow yourself to think about your worries and then redirect your focus afterward. Exercise, writing down your thoughts, or practicing guided meditations can also be great tools to calm your mind.
If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.
Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, you need to learn how to embrace the uncertainty that we all face in life.
Worrying is a natural, evolutionary response—it helped our ancestors anticipate dangers and plan for the future. However, with information overload and countless stimuli, this trait can become overactive in today's world. Fortunately, you can learn to manage worry more effectively with the right strategies.
Overthinking can feel impossible to stop, but you can begin to tame it with awareness. Start by recognizing when you're overthinking, take deep breaths, and ground yourself in the present. You can even set a timer for a few minutes to allow yourself to think about your worries and then redirect your focus afterward. Exercise, writing down your thoughts, or practicing guided meditations can also be great tools to calm your mind.
0 comments:
Post a Comment