Worry is often a normal part of life.
The unknown is scary. After all, there are many things we can’t control. Worry, however, knows no boundaries. You might worry about your future, your children, your relationship, your job, or innumerable other things.
But when worry begins to take over your life, it can become crippling. You start to live less in the present and focus on all of the “what ifs” that surround you on a daily basis.
When that happens, it can be nearly impossible to find contentment.
Thankfully, in addition to psychotherapy to get at the root of your anxiety, there are things you can do daily to help you worry less. Putting these tips into practice can help you find more peace.
Understand the Future Is Out of Your Control
There are things in your life that you expect, and things you don’t. The unexpected, uncertain, and unknown things are typically what cause so much worry. Some people do whatever they can to strip away as much of the unknown as possible. They plan. They go over every possible outcome in their minds.
But, it doesn’t always work out the way you might expect.
We can’t predict the future, no matter how hard we try. There are too many variables to consider that aren’t under our control. With that in mind, it’s important to equip yourself with trust. That’s not always easy to do for the chronic worrier, but it’s a necessary acceptance.
Simply put, it’s time to give up control!
Trust begins with baby steps. Count on the thing you’re worried about to work out. Don’t think too much about it. If it doesn’t work out, what’s the worst possible outcome? Knowing that you can handle a situation, whether it ends up being good or bad, can help you to overcome your fears.
Make Fewer Commitments
Surrounding yourself with people and staying as active and busy as possible might sound like a good idea on paper. But it can end up generating a lot of stress, which inevitably leads to worry.
Worriers might have a harder time saying “no” to people, which contributes to more “what ifs” and anxious thoughts. Making fewer commitments each day to give yourself time to relax and breathe can prevent exhaustion and mental/emotional breakdown.
Yes, you may be able to physically achieve a lot of things each day, but be aware that that's not necessarily wise for your mental and emotional well-being.
Examine Your Lifestyle & Daily Routines
Do you know that how you sleep, eat, and exercise can affect how much you worry?
Getting enough sound sleep each night sounds simple enough, but it’s important to make it a priority. Worry is more likely to take over when your reserves are running low. Your body needs an adequate period of rest to recharge and avoid overthinking.
Nutrition also plays a part in worrying. Limiting caffeine and alcohol and staying well-hydrated are good places to start. Healthy eating in general is important for your overall physical and mental health.
Exercise makes you feel good because it releases chemicals like endorphins and serotonin that improve your mood. If you exercise regularly, it can reduce your stress, worry and anxiety, not to mention depression. Regular exercise can also help you sleep better!
Curtail the Influx of Information
The stream of information inundating us every single day via news reports—through television, internet, phone, etc.—can be maddening. Few people realize that "too much news" is a major risk to their mental well-being.
Constantly being bombarded with need-to-know, first-hand reports on disasters, attacks, exploits, achievements, triumphs, and more, can easily lead to worries. Hence, for your mental and emotional health, not knowing everything is vital.
While you don't need to lock yourself in a room and stay away from all news, social media, etc., it's a good idea to take breaks from it. News stories of the darkness in the world can make you feel hopeless and helpless—and, of course, worried about what the future will bring.
Social media can also leave you with a plethora of worries. Maybe you're scared about how people look at your life, or you worry you're not doing enough to "keep up" with others. Sometimes, it's better to turn off these things for a while so your mind can find some peace.
Lower Your Expectations
One of the biggest sources of worry probably comes from your own expectations. We, as a people, expect too much of ourselves, expect too much from others, and expect too much from the world. Disappointments can really take a toll on your overall well-being.
Of course, lowering your expectations doesn’t mean you’re giving up on your dreams or wanting less out of life. Being realistic about what’s reasonable to expect allows you to find more contentment in everyday life matters and once again, worry less about the things that are out of your control.
If you do struggle with worrying and it’s starting to have a strong hold on your life, please feel free to contact me. Together, we can discover some of the possible underlying factors of your worries and work on ways to reduce it.