Worrying can be a terrible habit that may not only make you feel stressed out, but it may also make you feel paralyzed with fear. The more time passes, the more worried you become and it’s easy to find yourself in a downward spiral of worry.
There are many ways to tackle these unfounded worries before they even get started. Here are 15 hacks for coping with baseless worries-learn them all!
Get Out of the Situation
When you’re overwhelmed with worry, your first instinct may be to deal with it right away. Sometimes this is impossible though-the situation causing you distress may not even exist! It’s important to recognize when these situations do exist and when they are simply in your head. If it truly exists, dealing with the issue will offer relief; if not, dwelling on it can make things worse. Figure out which bucket the situation belongs in and act accordingly.
Write Down Your Worries
Ever have a week from hell where everything seems to go wrong? When this happens, regardless of whether the issues are real or unfounded, it’s easy for them all to blend together into one big conglomeration of stress. This is where writing worry down comes in handy! Not only does this help to organize your thoughts and make them more manageable, but it also helps to take the worry out of your head and put it onto paper-or a screen. Seeing your worries in black and white can help you to better deal with them.
Talk to a Friend
Oftentimes, talking about our worries with someone we trust can help alleviate their power over us. Find someone who will be a good listener and won’t judge you, then spill your guts! This person can offer advice, support or just an ear to bend when needed. Talking openly about our worries takes the weight off of our shoulders and makes them feel more manageable.
Do Something Relaxing
When worries start to take over, it can be tough to think about anything else. This is where doing something calming comes in handy. Find an activity that relaxes you-it could be reading, going for a walk, listening to music, etc. and do it when worries start to creep up. This will help to distract you from your thoughts and allow you to relax.
Make a plan
One of the best ways to deal with worry is to make a plan. When we know what we need to do and how we’re going to do it, our worry usually diminishes. Make a list of what is worrying you and then come up with a step-by-step plan on how to deal with it. Once you have your plan, get started!
Talk to a Professional
In some cases, it’s necessary to seek outside help when dealing with worry. This could be a therapist or a coaching professional who can guide you through these tough times and help guide you towards finding a solution. Talking about your worries is often the first step-a professional can provide great advice on what to do next.
Stop Being so Hard on Yourself
When we let ourselves feel helpless in the face of our own emotions, they tend to grow dramatically out of control. Instead, try talking yourself down; don’t overthink things and stop exaggerating the situation! Recognize that there are worse things than your current problem and remind yourself that everything will be okay! After all, this is how most worries tend to go; they are usually blown out of proportion and resolved without any problems.
Accept That You Can’t Control Everything
It’s natural to want everything to be perfect, but this is impossible! Some things will always go wrong-that is just life. When negative things happen, accept them and move on rather than trying to fight against fate or wishing that events would turn out differently than they did. Worrying about the past only makes you feel worse, so try thinking ahead instead!
Make Time for Fun
With all of the craziness in our lives these days it’s easy to forget about taking time for ourselves. Whether it’s doing something you love or simply taking a break every once in awhile, it’s important to make time for fun. This will help to take your mind off of your worries and give you a chance to relax.
Remember That Worrying Won’t Change Anything
One of the worst things about worry is that it often does nothing but sap our energy and stress us out. At the end of the day, worrying about something will not change the outcome-in fact, it may very well do the opposite! If we can remember this, then it becomes much easier not to worry in the first place.
Get Yourself Out of a Bad Mood
When we’re feeling down, it’s easy to let worries take over and bring us even lower. One great way to stop this from happening is to get yourself out of the bad mood you’re in-no matter how this is done! Whether it means watching your favorite comedy or listening to upbeat music, try not to sit around wallowing in these feelings.
Practice Releasing Negative Feelings
Since many worries are born out negative emotions like anger or sadness, sometimes learning how to release these feelings can help reduce the number of worries we have throughout the day. There are several techniques for doing this-a few include expressing yourself through journaling, hitting a pillow with tennis racket or even crying it out!
Try Not to Blame Yourself
Not every outcome will be the way we had hoped for and this is perfectly normal. This doesn’t mean you did anything wrong-things just sometimes go in a different direction than planned! If you find yourself blaming yourself, try to stop doing so immediately since this can often make negative feelings worse.
Stop Comparing Yourself to Others
Comparing yourself to others is one of the biggest worries that most people have. Wondering if someone else has it easier or better than you does nothing but cause stress and anxiety-and no good ever comes from these negative emotions! Remember that everyone’s situation is different, so don’t compare your life with others.
Keep Things in Perspective
A great way to cope with worries is by keeping things in perspective-this might be the most helpful of all the hacks! Sometimes we worry over something that will have a small impact on our lives while ignoring major issues. In times like these, it’s important to remember that what you’re worrying about really isn’t that bad after all!
Try using these 15 tricks to help deal with unfounded worries and get yourself back on track!