When Worrying Becomes Worrisome
It's normal to worry from time to time. Here’s what to do when you have a little too much on your mind.
We all worry. We worry about our finances. We worry about our children. We worry about the weird noise our car started making yesterday. But how can you tell if you're worrying excessively?
If you find yourself worrying about many things every day or if you can't turn off your worrying, you may have a worry problem. But don't add worry to your list of things to worry about. Instead, take steps to get your excessive worrying under control.
Make a worry list
Write down all your worries. Schedule a time every day to read over your list. Set a 15-minute timer to spend on the list. When the timer goes off, carry on with your life. If you start to worry about something after your dedicated worry time, remind yourself it'll have to wait until the next day.
Pick which worries are solvable
Take a look at your worry list to determine which worries you can do something about, and then make plans to resolve them.
Distract yourself in a healthy way
Exercise, for example, releases endorphins that relieve tension and stress. Deep breathing exercises can calm and quiet negative thoughts.
Live in the present
Worry often involves what-ifs about future or past events. Try to stay focused on the present. Pay attention to everything going on around you now. Feel your feet on the ground or the wind on your face. Listen to the birds in the trees.
Talk about your worries
Tell a friend what you're worried about. Giving voice to your worries can help you put them in perspective. And other people may offer solutions that might not have occurred to you.
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