In 2020, 59% of adults reported a daily sense of worry. Worrying is a natural human emotion, however, when it begins to interfere with your life it's important to identify its root cause and build strategies to stop it. Chronic worrying can be a symptom of anxiety disorders, causing physical symptoms such as insomnia, panic attacks, muscle tension, and stomach pain.
Sometimes worrying can be brought on by life changes such as having a child, divorce, or moving. It can also be stress related, such as due to a workplace environment or toxic leadership. Financial concerns, job loss, and big purchases can also be triggers. Additionally, relationship conflict and physical health issues can cause worry. Even everyday inconveniences can lead to worry.
If you have the occasional anxious thought, there are many strategies you can use to work through it on your own. Here are a few ideas to help get your worry and stress under control:
The destructive nature of worry can have real consequences on our mental, physical, and emotional health. In 2018, over a third of Americans visited a doctor due to stress-related illnesses. Worry and stress can also make it harder to recover from illness.
That's why it's so important to learn how to stop worrying. While it's easy to stay in the cycle of worry, eventually it will take a toll on your health. Taking the time to process the root cause of worrying and implementing strategies to reduce it can help you make positive improvements to your overall well-being.
Excessive worrying can have a major impact on your physical and mental health. Common physical signs that you may be worrying too much include:
Worrying can also trigger a stress response in your body, making it hard to pinpoint the source of your anxiety. This can lead to trouble focusing on day-to-day tasks and cause serious physical and mental health problems over time. Learning how to stop worrying is the key to improving your overall mental health.
Stopping worrying is no small feat, but with practice, it can be done. Here are some strategies you can implement to stop worrying and improve your mental health:
Scanning your body is a great way to help you stay in the present moment, feel grounded, and worry less. Start from your toes and slowly move up your body, giving each part your full attention. When you sense tension, focus on breathing into the discomfort and relaxing your body, allowing the tightness to dissipate. You may find that this strategy can help to stop worrying instantly.
Connecting with others can also be useful when worrying. Our worries may seem irrational to us but make perfect sense in our own minds. Talking to a trusted family member or friend can help you keep perspective and reduce stress.
When anxiety, stress, and worry become too much to handle alone, reaching out for help is the best way to learn how to stop worrying once and for all. Taking action and putting the steps in place to conquer anxiety and worry less is the only way to live the life you deserve. If you're ready to take the plunge, the following strategies are here to help.
Talking to a person who is supportive can provide a completely different perspective on a situation, which can be a great way to stop worrying. Having someone to whom you can talk can have a significant impact on your anxiety levels.
The power of looking for a silver lining can help you train your brain to be focused on the positives instead of just the negatives. One way to do this is by making a daily habit of expressing gratitude. If you're having difficulty finding something to be grateful for, take a step back and try to find something funny or interesting about the situation. Doing this can quickly change your state of mind and provide an escape from negative thoughts.
Insomnia is a common side effect of chronic worry, and it can make it extremely hard to get enough sleep. Although it may feel like staying up will help you solve your worries, it is usually better to try to get a restorative night's sleep. Without sleep, minor worries can turn into long-term stress and anxiety. Here are a few things that can help you worry less and get some sleep:
If you still can't get sufficient, quality sleep after trying these strategies, talk to your doctor as it could be a symptom of insomnia, a common sleep disorder.
You don't have to let worrying control your life. Don't hesitate to ask for help when you need it, and remember that worrying won't solve your problems. When you're preparing for an interview, for example, you can take control of the situation by researching the company or the interviewer. However, if you're waiting for results, worrying won't do anything as it is out of your control. In this situation, it is better to focus on what you can control. Yoga is one way to do this, as it can help you stay grounded in the present moment and refocus your attention away from negative thoughts. The physical benefits of yoga can also act as a buffer from chronic worrying, as it is easier to break the cycle when you are in good health and have plenty of energy.
Listening to music is an effective relaxation method and a powerful way to stop worrying. Put your headphones in and go for a walk, run, or do simple stretches to reduce worry. Doing things that make you feel good can help you take a break from your worries and remind you that you can stop worrying instantly. Additionally, participating in a hobby or activity that you enjoy can be a great way to learn how to stop worrying and take back your life.
At the end of the day, you deserve to live the life you love and don't let worry stop you from doing that. If you're struggling with chronic worrying, ask yourself, "What can I control?". Take the time to find out what works best for you to stop worrying instantly, and don't hesitate to get help if you need it.
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