Chronic worrying is a mental habit you can break. You CAN learn how to stop worrying.
Worrying can be somewhat useful when it drives you to solve situations and take action. But if you’re constantly dealing with “what if” and worst-case scenarios, worrying becomes a problem of its own.
Dealing with worrying will benefit you greatly in life and is well worth the effort.
You can train your brain to remain calm and collected. Eventually, you’ll get used to looking at life’s challenges with a more positive mindset.
In order to understand how to stop the worrying cycle, you first have to let go of the belief that worrying always serves you well.
Once you acknowledge that worry is usually the problem and not the solution, you can regain control of your emotional state.
Why are you worrying?
In order to stop the habit of worrying, you have to figure out why you’re reacting this way in the first place. Not everybody worries for the same reason.
Negative automatic thoughts: You saw grownups react this way, so you learned that this is the appropriate way to handle life’s situations. This is your default paradigm. You’ve absorbed what’s out there without screening it or questioning it, and now it’s become a pattern of emotional reaction.
Sense of control of life events: Worrying gives you the illusion you are on top of things. But life is dynamic, and you can’t control most of what’s going to happen.
Generalized anxiety disorder and/or OCD: Chronic, irrational, debilitating worry is a symptom of these two anxiety disorders.
The good news is that you can train yourself to worry less or even completely stop this programming. My special track is designed to put you on the path of approaching life’s events with ease and peace.
How does worrying influence your reality?
You may worry because you mistakenly believe that it will change the situation. Panicking does influence your life, but not in the ways you think it does.
Excessive worry drains your energy and leaves you depleted and lethargic. When you’re exhausted, you’re far less capable of handling obstacles creatively and effectively.
Additionally, when you worry about things, you stop yourself from taking the right actions. Even if you come up with a good solution, you’ll feel less motivated to follow through on it.
Constant concerns also hurt your levels of happiness, health, and well-being. Just as stress that’s beyond your control can affect you physically and mentally, so can nonstop worrying.
If you come to be known as a chronic worrier, you may find that your social life is negatively impacted. Nobody wants to hang around the Debbie Downer at a party.
When you waste your time worrying about stuff that may never come to pass, you don’t get to practice surrendering to the flow of life.
Worry is about focusing on the future, not the present. By ignoring the moment, you’re missing out on many good things. You know that’s the case, and even though it’s so frustrating, you simply can’t bring yourself to stop the worrying thoughts.
If you spend time practicing the effective methods I present below to break free from worrying, you’ll see all sorts of positive outcomes that will naturally support your efforts to reduce worry symptoms.
How to stop worrying?
Challenge negative thoughts
If you tend to jump into a negative scenario right away, it’s an irrational cognitive mistake. Accept the possibility that you might have a pessimistic thinking that requires improvement.
If you want to stop worrying and end the anxiety it brings with it, you need to change your limiting beliefs. Start by spotting the scary thought.
Explore your fears about what’s scaring you. Question the thought that causes you this mess in your head. This is the number one secret as for how to quit worrying.
- Is there any proof that this thought is true or not true?
- Is there a better way to look at the situation?
- What are the chances that what I’m afraid of will actually happen?
- And if what I’m worried about does happen, would it really be that bad
- Could it lead to something positive, such as expansion and growth?
- Is the worry helping me in some way? Or is this worry stop me from being productive?
Focus on solutions and not limitations
Most people are troubled by imaginary scripts. That is, they’re hung up on things that COULD happen. You can’t solve an issue that hasn’t come up yet.
Sure, you can list potential strategies to hypothetical situations that cause you worry. But do you really want to waste your precious time and life energy on such tasks?
Solutions to things that haven’t happened are useless to you. Andrea Schulman wrote a great post about imaginary problems at Raise Your Vibration Today.
It’s also helpful to consider Reinhold Niebuhr’s Serenity Prayer, the short version of which reads as follows:
God, grant me the serenity to accept the things I cannot change,
The courage to change the things I can,
And the wisdom to know the difference.
Accept the uncertainty of life
Thinking about what may go wrong DOES NOT make life more predictable. It just makes you more anxious.
So what’s the answer to how to stop worrying? Restrain your need for certainty and immediate answers. Not all of the pieces of your solution must come now. Instead of resisting change, try to see the beauty it presents.
Dr. Fab Mancini produced a great little video called “How to Strengthen Your Faith in the Universe.” If you trust that things always happen for a reason, you’ll find it easier to let go of worry and simply move forward, trying your best.
Learn how to calm down
As silly as it sounds, some people can’t stop obsessing over not being able to chill! But with the right tools, relaxation can come easier with time. My special meditation tools are designed to remove your blockages and literally change your paradigms.
Explore physical relaxation: Worry is more than just an emotion. It’s also a physical reaction of the body to a threat. You breathe faster. Your muscles become stiff. And your heart beats hard.
But when you’re at ease, your muscles are loose. You breathe slowly. Your blood pressure is balanced. And you can think clearly.
Your body CANNOT be tense and relaxed AT THE SAME TIME.
When your body loosens, your brain has to catch up with it.
It’s helpful to incorporate a technique called “deep muscle relaxation” in your attemps to stop worrying. Dr. Wilson from The Anxiety Disorders Treatment Center of Durham and Chapel Hill, North Carolina, explains how to do it here.
One of the best tactics to implement starting from today is learning to be persent. A mindfulness practice that includes regular meditation keeps your thoughts from going too far into the past or future, and by that helps you stop spirling worry from rolling down hill.
Check out this post at Selfication to get started.
If it seems scary to you, just try it for a few minutes. You can also use this technique while performing housework or exercising.
Simply focus on what you’re doing and even if your thoughts are drifting away, keep on bringing back your focus to what you’re doing.
Focus on joy
If you tend to worry a lot, you may be lacking joy in your life. It’s not selfish to pursue pleasant things; it’s essential to your health.
If you’re really ready to get over worrying, start by becoming familiar with feeling joyful. An article at Trans4mind entitled “How to Stop Worrying and Start Living” lists some great ideas for you to try.
Eat more mangos!
According to Japanese researchers, the simple act of peeling, cutting, and eating a mango can diminish your worry levels and relieve build up tension.
Studies have proven that inhaling the scents of foods rich in linalool, such as mangos, can support your efforts to stop being so worried.
Linalool is a chemical that has antibacterial, antiviral, and antiparasitic properties. This chemical also stimulates your body’s production of relaxing hormones and vitamin A.
Linalool also can be found in lemons, basil, oranges, grapes, lavender, and cinnamon. The next time you’re upset, make an anti-worry beverage by blending the following:
• Orange juice.
• Fresh Mango.
• Pure maple or agave syrup.
• 3 ice cubes.
So can you really develop skills to stop worrying? Absolutely. If you’re truly committed to making a change, dealing with worrying isn’t as difficult as it sounds. You’ll quickly see a difference in your outlook and your life.
If you wish to start taking responsibility for your well-being, remove worrying chatter and finally experience joy, ease & abundance? Find out how I did it.