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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
- 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.
- 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
- 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.
- 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
- 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
- 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
- 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
- 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.
- 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
- 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
- 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
- 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.
- 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.
- 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.
- 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.
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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