Worried Again? Here’s What You Should Do

Amy Taylor July 02, 2014

Worried that you might not get the job? Worried about your health? Worried that you might not have enough money to pay for a bigger house? Worried that your kids may not be doing well in school?

We all have worries. And they can really make us feel anxious and helpless at times.

But chronic worrying won’t do you any good. It’s not going to make you feel better nor will it give you the answer to your problems. So the next time you find yourself worrying again, here’s what you should do.

1. Be logical.

What are the chances of you not getting hired? What made you think that you are not going to make it? What are the chances of you getting cancer? If there’s 4 in 10 people at risk of it, how sure are you that you belong to the four? When worries are bugging you again, pinch yourself back to the reality. Often, our mind is full of negative thoughts that pull us away from what is real.

2. Set time for worrying.

We can’t fully escape from worrying. Our mind is hardwired to worry, just as it is hardwired to think of negative things. But if we can schedule a worry time, we are preventing the possibility of our worries interfering with our daily tasks, especially the most important ones. When those worries pop during your math class, presentation at work, or whilst you’re in the middle of a conversation with a friend or a client, tell yourself, “I’ll get back on you later, at the right time”. Look at your worries as something you can put in a box and open when you don’t have any other important thing to do.

3. Breathe and relax.

Excessive worrying can cause anxiety, which in turn causes physical changes that stress you out. When you worry, your muscles get tensed and your breathing is disrupted. All these can bring you discomfort. A good way to bust anxiety caused by worrying is to stop, breathe and relax. Breathe in through your nose and out through your mouth. Allow the oxygen to circulate freely in your body and ease muscle tension. Pay attention to the present moment. Practising mindfulness exercises on a daily basis can give you better protection from the ill effects of excessive worrying.

4. Work out.

When it’s possible, sweat your worries away. Get involved in something active and fun, like joining a ‘fun run’, biking, swimming, or nature tripping with friends. When you exercise, your brain releases hormones that lift your mood and recharges your batteries. Worrying can be energy-draining and time-consuming. Expect to feel better right after a sweaty workout. Swear.

5. Talk back to the worries.

Worries can be like bullies. They won’t stop until you’re broke. So you have to be cautious and take action to defend yourself. Try to picture out what your worries look like. Maybe they’re like a big ugly monster with long claws and smelly breath. Or maybe your worries are like one big dark cloud that keeps on pouring rain. Whenever worries start to bug you, tell that ‘creature’ it can’t let you down, ever.

You can’t totally eradicate worries from your mind, but you can always manage them. These simple steps can greatly help prevent worrying from interfering with your life and happiness.