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We’ve all been there. That nagging feeling in the back of our minds won’t go away no matter how much we try to ignore it.
Worrying is a natural stress response, but when it becomes overblown, it can be incredibly disruptive to our daily lives. We start to miss deadlines, overreact to every little thing, and worst of all, the worrying itself becomes fuel to the fire of stress.
In this post, we will share some ways to overcome excessive worrying and get your life back on track.
Why do we worry?
Do you ever feel like you can’t “turn off” your brain? That no matter what you do, you can’t stop the constant chatter of worry and stress?
It’s not uncommon to feel this way. In fact, excessive worrying is one of the most common mental health concerns. And while it can be tough to break the habit, it’s not impossible.
So why do we worry in the first place? There are several reasons, but some of the most common ones are fear of the unknown, concern for loved ones, and the ideal of perfectionism.
Why worry is harmful
We all know the feeling. That sense of unease that comes when we can’t seem to shake off a feeling of dread. We start to worry about things we might have forgotten or things that might go wrong in the future.
Before we know it, we’re stuck in a vicious cycle of pressure. Not only is this mentally and emotionally exhausting, but it can also harm our physical health.
So why is worrying so harmful? Here are just a few reasons:
- Cause us to lose focus and make poor decisions
- Lead to more stress and anxiety, which can hurt our mental health
- Keep us up at night and impact our ability to get a good night’s sleep
- Give rise to tension headaches, neck pain, and other physical symptoms
How to stop worrying
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There will be times when you feel like you just can’t seem to stop worrying. Your mind is constantly racing and all you can think about is the thing that’s worrying you. This can be exhausting but fret not—we’ve got you covered.
Here are a few tips on how to stop worrying:
- Recognize when you’re worrying and acknowledge it.
- Permit yourself to worry for a designated amount of time (say, 15 minutes).
- Once the time is up, consciously stop worrying and redirect your thoughts elsewhere.
- Practice healthy habits like exercise and meditation, which can help to calm the mind and ease anxiety.
- Don’t be ashamed to seek professional help if your worries are impacting your daily life or causing you too much distress.
The different types of worry and their effects
There are several different types of worry, each of which can harm our mental and physical health. Here are the four main types of worry:
- Control worries: This type of worry is all about trying to contain things that are outside our control. It can be futile and often leads to feelings of stress.
- Rumination worries: This type of worry is characterized by repetitive, intrusive thoughts that cause a great deal of despair. Rumination worries can lead to issues like depression and insomnia.
- Planning worries: You find yourself focused on the future and often obsessing over things that may or may not happen. Planning worries can be paralyzing and can prevent us from living in the present.
- Performance worries: This is typical in highly self-critical people. It involves obsessing over things like making mistakes or not meeting high standards. Performance worries can lead to a lot of self-directed pressure.
When we worry, our bodies go into overdrive. Our heart rate and breathing speed up, and our muscles tense up. This is all part of our fight or flight response, which is designed to help us escape danger.
But when we’re constantly worrying about things that are unlikely to happen, or that we have no control over, our bodies are in a state of constant stress. And over time, this can lead to weighty health problems like heart diseases, high blood pressure, and long-term loss of sleep.
Bonus tips and tricks to reduce excessive worrying
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Now that you’ve learned some of the best strategies to overcome excessive worrying, it’s time for a few bonus tips before we close:
- Talk to someone about your worries. It can be really helpful to talk to someone who will listen and understand, rather than keeping your worries bottled up inside.
- Make a list of things to do when you’re feeling overwhelmed by worry. This could be anything from taking a walk outside to writing in a journal. Having a list of activities to distract you from dreading can be helpful.
- Practice self-care. When you’re taking care of yourself physically, it can be easier to take care of yourself emotionally as well. Make sure to get enough sleep, groom yourself, eat healthy foods, and work out regularly.
- Find a relaxation technique that works for you. Whether it’s yoga meditation, deep breathing exercises, or listening to calming music, finding a relaxation technique that helps you relax can be beneficial.
You’re not alone in your worries, and many techniques can help you overcome excessive worrying. By following the tips in this blog post, you can start to take back command of your life and stop letting your worries consume you by the day. You can do it!
