- Meditation and Mindfulness
- Avoid Procrastination
- Talk to Someone
- Write a Journal
- Set a "Worry Time"
- Stay Busy
- Try Deep Breathing
- Get Some Sleep
Chronic worrying means being worried about things non-stop or for an extended period. Many people worry instantly or start getting anxious about something that still has to happen in the future.
All these things can harm your mental and physical health. Worry sometimes also becomes a more significant concern, such as anxiety. People who worry too much struggle to sleep, keep their immune system in check, and maintain their mental health.
These nine steps to end chronic worrying might just be what you need right now.
Practice meditation and mindfulness
While they may sound slightly unconventional to some people, mindfulness and meditation can help you renavigate your thoughts. There are many mindfulness apps, such as Headspace, that you can download on your phone.
Mindfulness helps create a sensation of calmness and distracts you from worrying thoughts. It will allow you to focus on things in front of you rather than worry about what's yet to happen or may happen.
Procrastination is both a symptom and an effect of worrying too much. Often, we end up spending our time worrying about something rather than doing it. If you put off responsibilities, you will only have to do them later.
They will also create additional stress and worry.
Talk to someone
For some people, talking to a friend or family member helps ease their worry.
If there's someone around you who is trustworthy and a good listener, talk to them about your problems. They may also give you good advice and help you look at your problems from a different perspective.
Don't talk to people who you know are judgemental or may make your worry worse.
Write a journal
Journaling is a powerful way to stop worrying about things you can't control. If you have no one to talk to or feel like no one understands, write about your inner thoughts, worries, and emotions in your journal.
Putting your thoughts on paper can sometimes help you get to the root of the problem and solve the cause of that worry. If you don't want to use an actual paper notebook, many phone journaling apps are also available.
Set a "worry time"
Why let worry consume your whole day? Set a specific time in your day just for worrying. For example, you could have 30 minutes in your day when you worry about things you have to do, the deadlines creeping up, and everything else. Setting limits on the time you spend worrying will help lower your stress and improve sleep.
Here are four steps to make this work:
- Identify what you are worried about.
- Find a time to worry about it.
- If you worry about it outside this timeframe, push yourself to think about something else.
- Instead of just thinking about a problem, use the "worry time" to brainstorm solutions.
Staying busy is a great way to distract yourself from unwanted thoughts. It can also help take your mind off things that you don't have the time or energy to deal with right now.
Research has also shown that when your hands are busy, the action interferes with the creation of visual images in the brain. So, do something with your hands if you feel like a negative image or scenario wouldn't leave your brain.
For most of us, our worrying mode is laying on the couch or in bed under the cover of blankets. This is only making the problem worse.
Instead, you need to get your heart pumping, because that's known to reduce stress and anxious thoughts. Research has shown that exercise reduces anxiety levels and induces the release of "happy" hormones in the body.It may be challenging initially, but make a habit of going for a jog or doing some form of aerobic exercise daily.
Try deep breathing
Breathing exercises are helpful if you want to stop worrying instantly. Instead of focusing on your problem, they allow you to focus on your breathing pattern and distract you from the worries.
Get some sleep
Chronic worry might keep you up at night, but your body and mind need sufficient hours of sleep to stay stress-free. Remind yourself that staying up will not help solve your problems.
Instead, if you stop worrying about the future and sleep the night away, it will help restore your energy. You can then wake up on a fresh mind the next day to resolve the worry.
If you have trouble falling asleep, try to:
- Avoid caffeine before bedtime.
- Drink a cup of chamomile tea.
- Put your phone away when you get in bed.
- Use natural sleep aids, like melatonin.
With these tips, you can stop anxious thoughts and lead a relatively stress-free life.
Behavior Modifications: "A Preliminary Investigation of Stimulus Control Training for Worry: Effects on Anxiety and Insomnia."
Cleveland Clinic: "4 Simple Steps to Get You Back to Sleep Fast."
Frontiers in Psychiatry: "Effects of Exercise and Physical Activity on Anxiety."
Frontiers in Psychology: "Movement Interferes with Visuospatial Working Memory during the Encoding: An ERP Study."
Genus: "Social relations and life satisfaction: the role of friends."
Irish Journal of Psychological Medicine: "The benefits of meditation and mindfulness practices during times of crisis such as COVID-19."
JMIR Mental Health: "Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial."
Neurological Sciences: "The role of deep breathing on stress."
Top How Do I Stop Chronic Worrying Related Articles
Tips to Fast Stress ReliefStop stress and stress-related problems like overeating, headaches, hives, and anxiety. Try simple interventions like chewing gum, getting outside, spending time with friends, smiling, listening to music, sniffing lavender, journaling, and listening to music to stop stress in its tracks.
8 Skin Warning Signs to Worry About in a RashMost of the rashes are harmless and may not indicate anything serious. However, if there are these accompanying symptoms along with the skin rash, it may signify something serious.
A rash can become serious if immediate medical assistance is not provided when a patient has the below symptoms including rash covers most of the body, continuous itching, fever, and difficulty breathing
Anxiety, Stress, and WorryWhat is the definition of anxiety, stress, and worry? Find treatments to relieve stress, eliminate worry, and combat anxiety as you discover how stress affects your body. Learn whether stress fights colds or encourages them, why some stress is bad and some is good, and why exercise and diet can be relaxing.
Stress-Reducing FoodsWhile there are many ways to cope with stress, one strategy is to eat stress-fighting foods. Find out which foods to eat as part of a stress management diet.
Heart Palpitations: 14 Possible Causes and Should You Worry?Heart palpitations are caused by stress, exercise, caffeine, nicotine, hormone changes, fever, medications, low blood sugar, overactive thyroid, heart rhythm problems, alcohol, PVCs, and illegal drugs. Doctors may use tests like an ECG, Holter monitor, event monitor, and electrocardiogram to help diagnose the underlying cause of heart palpitations.
Mental HealthMental health is an optimal way of thinking, relating to others, and feeling. All of the diagnosable mental disorders fall under the umbrella of mental illness. Depression, anxiety, and substance-abuse disorders are common types of mental illness. Symptoms and signs of mental illness include irritability, moodiness, insomnia, headaches, and sadness. Treatment may involve psychotherapy and medication.
What Are the Physical and Emotional Signs of Stress?What effect does stress have in the body and mind? Learn about stress and its symptoms, signs, causes, and treatments.
StressStress is a normal part of life, but chronic or severe stress can be harmful to your health. Learn what happens in your body when you are stressed and how you can manage your response.
Stress Management TechniquesStress may be considered as any physical, chemical, or emotional factor that causes bodily or mental unrest and that may be a factor in disease causation. Managing stress in our lives is important. Elimination of stress is unrealistic, since stress is a part of normal life. We can however, learn to manage stress through techniques such as exercise, relaxation, meditation, time management, and support systems so that we have control over our stress and its effects on our physical and mental health.
Stress QuizStress creeps into everyone's life at one time or another, while some people will suffer from poorly managed chronic stress. If you're suffering, there are things you can do. Take the Stress Quiz to learn what you can do to beat the long-term effects of chronic stress.
When Should I Worry About a Lump in My Neck?Most neck lumps are not harmful. However, in some cases, these bumps and cysts can be a sign of a serious medical condition. Consult your doctor if you also have these symptoms.
When Should I Worry About Hernia Pain?Hernias can lead to serious medical complications. Find out more about different types of hernias and when to see a doctor for hernia pain.
When Should I Worry About Muscle Twitching?What is muscle twitching, and how do you recognize it? Muscle twitching is a common issue that affects many people. Learn the signs of muscle twitching, what causes it, when to see a doctor, and how to treat it. Sore muscles after exercise is normal and a sign your muscles are repairing themselves. Extreme soreness, however, may be a sign that you've overdone it.
When Should You Worry About an Insect Bite?Treatment depends on the type of reaction to the bite or sting. A small or mild reaction such as redness and pain may require a local application of ice. Clean the area with soap and water to remove foreign particles.
When Should You Worry About Your Baby's Poop?You may need to worry about your baby's poop when it is abnormal in terms of consistency, color, quantity, and other factors.