Tips for stop worrying & manage anxiety
Do you feel anxious a lot? Do you catch yourself in worrying thoughts? Do you feel the hopeless in managing the stress? Do you find yourself in an endless loop of worrying?
If it makes you feel better, I have a news for you! You're not alone. In fact, research shows approximately 246 million people are living with anxiety disorders worldwide. And off course, we are all aware of the damaging effects worrying has on our health and performance. That brings up a question. Are there any ways to stop worrying and start living?
Let's first begin to find the reasons that make you worry in the first place. The main reason is very simple. You love yourself. You love the people you care about. Life is full of uncertainty. Uncertainty creates fear that things go out of control. You try to protect you and people you love. You start understanding it is not manageable to deal with everyday new uncertainties. Your thoughts get in way, you lose the control and at the end you find yourself trapped in an endless loop of negative thoughts.
Now let's take a look at what we can do to relief ourselves from this trap. The first action you need to take is to catch your thoughts immediately you recognize your are drowning in your thoughts. The easiest way is to always notice your emotions by simply asking yourselves every now and then "what am I thinking?". The next action is to check your thoughts. Your thoughts may belong to one of the following categories.
- All-or-Nothing Thinking: Thinking in black or white terms.
- Catastrophizing: Focusing on the worst possible outcome.
- Fortune Telling: Expecting that a dreaded outcome is extremely likely.
- Ignoring the Positives: Recognizing positive experiences as an exception to the rule.
- Personalizing: Assuming full responsibility for a negative outcome.
- Emotional Reasoning: Assuming that the more intense the anxiety, the greater the actual threat.
- Mind Reading: Assuming you know what others are thinking.
- Should Statements: Telling yourself what you should or shouldn’t do based on perceived rigid rules.
The last action is to change your thoughts to something more accurate and helpful. To do so, you can ask yourselves a simple question "“Am I 100% sure this is true? and even if this is true, is there a more helpful way to think about this?”. Finally, you create a summary of these steps in a table and read it loudly.
By the way this method is called "Cognitive Behavioural Therapy". It is a proven and effective technique when you stick with it long enough. After all, you got to consider most of these thoughts are deep-seated in our mind. So, we got to be patient and persistent if we want to get to rid of it forever and ever.
Dr. Mohammad RezaeiMohammad is a passionate, creative and inspirational explorer who brings excitement, focus and leadership to open-minded, engaged and curious audiences.