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This article was co-written by Liana Georgoulis, PsyD. Liana Georgoulis is a licensed clinical psychologist with over 10 years of experience, currently the clinical chair of Coast Psychpogical Services in Los Angeles. She received her Doctor of Psychology degree from Pepperdine University in 2009. Her clinic offers cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples. .
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 17,825 times.
Almost all of us have had to worry. But, worrying excessively can prevent you from living a happy life. It can make it difficult to sleep and focus on the positive things in life. Worrying can even make it hard to deal with the problem you’re having. Worse, some studies have shown that excessive worry can lead to many health problems. [1] X Research Sources Constantly worrying is a hard habit to break. The good news is that there are methods you can take to stop worrying so much and live a happier life.
Steps
Behavior change
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Delay anxiety. If anxiety is interfering with your daily life and you can’t stop it, you should try to delay it. You should allow yourself to worry, but only for certain times of the day. [2] X Trusted Source HelpGuide Go to source
- For example, each day, you can spend about 30 minutes after dinner time worrying. If the anxiety comes up at another time, you can acknowledge it, but tell yourself, “I’ll think about it later.” [3] X Trusted Source HelpGuide Go to source
- This technique allows you to stop worrying for a while so you can complete your workday.
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Write down your worries. A study from the University of Chicago showed that writing about anxiety can help you get rid of it. [4] X Research Source Writing about anxiety will help make the problem seem more manageable.
- This method will be very effective with the process of delaying anxiety. Making a list of them can help you feel as though you’ve let go of your worries until “worrying time”. Then, when the time comes, you just need to look back at your list. [5] X Trusted Source HelpGuide Go to Source
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Talk about your worries. Talking about anxiety will also help. It will help you see things from a broader perspective and help you get to the root of the problem. [6] X Research Sources
- However, you should be careful, because talking about it too much can make it difficult for your friends. If this is a recurring problem, you should consider seeing a counselor or mental health professional.
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Limit computer time. Recent research has shown that people who often rely on computers and other devices to interact socially are more likely to experience anxiety. [7] X Research Source Consider reducing screen time to deal with excessive anxiety. [8] X Research Sources
- In particular, using social media can lead to conflicts and comparisons of self with others. It can also make it harder for you to relax. All of these will contribute to anxiety. [9] X Research Source
- Turning off devices several times a day can give you more control over your use of technology. [10] X Research Source
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Keep your hands busy. Doing something with your hands, such as knitting or using “worry beads” can help reduce stress and anxiety. [11] X Research Source Recent research by the Medical Research Council has shown that keeping your hands busy during a difficult situation can reduce its impact on you later in life. This. [12] X Trusted Source American Psychpogical Association Go to Source
- Research has yet to find any effect on anxiety about the event that has already occurred. However, if you are in a difficult situation, you can perform a patterned and repetitive action with your hands. It will help reduce your anxiety later on. [13] X Research Source
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Exercise regularly. Exercise is not only good for the body. It is also an effective method to reduce the restlessness that leads to anxiety. [14] X Research Sources Regular exercise may be more effective than prescription medication for reducing anxiety levels.
- Animal studies have shown that exercise increases serotonin levels. This is a brain chemical that relieves stress and makes you happier. [15] X Research Source
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Deep breath. Deep breathing activates the vagus nervous system, which helps relieve stress and anxiety. [16] X Research Source
- Many people think that you should breathe in the “4-7-8” method when feeling anxious. To proceed, exhale completely through your mouth. Then, inhale through your nose, counting to 4 as you do this action. Hold your breath for 7 seconds. Finally, exhale through your mouth, counting to 8 as you progress through this process. [17] X Research Source
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Meditation. Medical research has shown that meditation can affect the brain in a way that helps reduce anxiety. If you are someone who suffers from anxiety often, learning how to meditate can be very helpful.
- Meditation increases activity in the mid-frontal cortex, the part of the brain that controls anxiety. [18] X Research Resources It also helps you focus on the present moment. If done properly, meditation will make you stop thinking about future problems, at least while meditating.
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Try aromatherapy. Recent medical research supports the claim that the aroma of certain essential oils can reduce stress and anxiety. In particular, grapefruit flavor is said to be quite effective in this area. [19] X Research Source
- Essential oils and other aromatherapy products are available at many health and natural products stores. You can also smell the grapefruit scent!
Change your mind
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Acknowledge your anxiety and move on. Sometimes, trying to suppress anxiety can make matters worse. Therefore, you should not ignore your anxiety. When they appear, accept them, but then try to move on. [20] X Research Source
- It’s hard to avoid thinking about what you’re trying not to think about. [21] X Trusted Source Science Direct Go to Source
- Writing down your worries or setting up specific “anxiety intervals” can be quite helpful in getting rid of them. [22] X Trusted Source HelpGuide Go to Source
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Categorize and challenge your anxiety. When you think about your worries, the best way to deal with them is to categorize them. In particular, for each type of stress, you should try to define the following:
- Can you solve this problem? . If your worry is about a problem that you can fix, the best remedy may be to start fixing it. Once you’ve formed a plan to fix the problem, you’ll have less to worry about. [23] X Trusted Source HelpGuide Go to source
- Is this anxiety about something that may or may not happen? . Worrying about something that might actually happen can be quite annoying. On the other hand, if you’ve decided that it’s unlikely, this can be the first step for you to start eliminating that anxiety. [24] X Research Source
- Is this anxiety about something really bad, or is it not? . Think about the problem you’re worried about that might happen. If it did happen, how bad would it be? Most of the things we worry about aren’t really as bad as we think. If you decide that it won’t be a disaster, this will help you eliminate it. And it’s even better if this problem is also unlikely to happen! [25] X Research Sources
- During this process, you should think logically. You should ask yourself if you have any evidence that your worries are real. Think about what you can say to a friend who is experiencing similar anxiety. Try to visualize the most likely outcome, instead of thinking about the worst case scenario. [26] X Trusted Source HelpGuide Go to source
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Make anxiety boring. If a particular worry bothers you often, you can try to make it boring so that your brain is less likely to think about it. Do this by repeating it over and over in your head for a few minutes. [27] X Research Source
- For example, if you’re worried that you might get into a traffic accident, you should repeat the statement in your head, “I’m going to have a traffic accident, I’m going to have a traffic accident.” In the short term, this action may cause you more anxiety. But later on, there’s a chance they’ll stop appearing on a regular basis.
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Accept uncertainty and imperfection. The most important change in your mindset is to accept that life is full of unpredictable and imperfect things. This is the key to stopping worrying in the long run. The best starting point for this change is through writing exercise. You can write down answers to the following questions: [28] X Trusted Source HelpGuide Go to source
- Is it possible to be certain of everything that can happen?
- In what ways has the necessity of certainty been useful to you?
- How often do you predict bad things will happen just because you’re not sure? Is this reasonable?
- Can you live with the possibility that something bad will happen, if the truth is that it’s unlikely?
- When anxiety comes to mind, remind yourself of the answers to these questions.
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Think about social influence. Emotions are contagious. If you spend a lot of time with other anxious people, or people who make you anxious, perhaps you should reconsider the amount of time you spend with them. [29] X Trusted Source HelpGuide Go to Source
- Take a moment to think about the people you hang out with, and the influence they have on you. It can be helpful to keep an “anxiety diary” as it will help you keep track of when you feel the most anxious. If you find that it’s right after you meet a particular person, you may decide to reduce the amount of time you spend with them. Or, you can decide if there are certain specific topics that you would never want to discuss with that person.
- Changing relationships with certain people in society can help you change the way you think.
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Live every moment to the fullest. Most anxiety will stem from fear for the future, rather than what is happening in the surroundings. Focusing on your surroundings and the moment you’re experiencing can be a great way to get rid of anxiety. [30] X Trusted Source HelpGuide Go to source
- Some people recommend using the “stop, look, listen” technique. In this approach, when you are worried, you should stop and acknowledge your anxiety. Deep breath. Then look around. Spend 5 minutes focusing on the details of the world around you. As you do this, you should whisper and reassure yourself that everything will be okay. [31] X Research Source
Advice
- Eat chocolates! Eating too much sugar or junk food is not a good idea. However, recent research has shown that regularly consuming small amounts of dark chocolate can ease stress and anxiety. [32] X Research Source Eating about 40 grams of dark chocolate a day for 2 weeks reduces stress and has many other health benefits. [33] X Research Sources
- We often worry about situations that challenge or make us feel uncomfortable. Sometimes, it’s better to put yourself in a situation that makes you nervous. This will help you realize that you can deal with it, and it will no longer be a source of anxiety for you. [34] X Research Sources
Warning
- If your anxiety is persistent and severe, you should see a therapist. You may be suffering from generalized anxiety disorder. [35] X Trusted Source National Institute of Mental Health Go to Source If the suggestions above are not working and your anxiety is affecting your ability to function, you should seek help from expert.
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This article was co-written by Liana Georgoulis, PsyD. Liana Georgoulis is a licensed clinical psychologist with over 10 years of experience, currently the clinical chair of Coast Psychpogical Services in Los Angeles. She received her Doctor of Psychology degree from Pepperdine University in 2009. Her clinic offers cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples. .
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 17,825 times.
Almost all of us have had to worry. But, worrying excessively can prevent you from living a happy life. It can make it hard to sleep and focus on the positive things in life. Worrying can even make it hard to deal with the problem you’re having. Worse, some studies have shown that excessive worry can lead to many health problems. [1] X Research Sources Constantly worrying is a hard habit to break. The good news is that there are methods you can take to stop worrying so much and live a happier life.
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