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How to stop worrying
Once acquired, the habit of worrying seems hard to stop. We\'re raised to worry and aren\'t considered"grown up"until we perfect the art. Teenagers are told:"you\'d better start worrying about your future". If your worries aren\'t at least as frequent as your bowel movements, you\'re seen as irresponsible, childish, aimless. That\'s a "responsible adult" game rule.
Following are the steps for How to stop worrying:
Step 1:
Write down what you are worried about in a journal. Include your imagined worst-case scenarios.
Step 2:
Think about how you would handle your worst-case scenarios.
Step 3:
Take action on what you can change or have some control over that could reduce your worrying.
Step 4:
Look over the worrisome thoughts that you feel you can\'t take any action on. Consider which are excessive or distorted and have very little basis in reality.
Step 5:
Take each of these worrisome thoughts and write down an alternative thought that is more realistic, as a believable challenge to the worry.
Step 6:
Try to catch yourself when you notice yourself worrying. Stop and tell yourself the alternative thought.
Step 7:
Practice relaxation and stress-reduction techniques. A simple thing you can do to help quiet your mind and calm your emotions and body is to breathe in slowly to the count of six and breathe out slowly to the count of six. Do this for 5 minutes; gradually increase to 20 minutes over time.
Step 8:
Learn to accept what you cannot change or have no power to control in life. Check our recommended books that deal with worry, anxiety, acceptance and inner peace. Check our bookstore for titles related to psychology, self-help and spirituality. Type these keywords into the product search for a complete listing of great books.
Tips & Warnings for How to stop worrying:
If you need to, get help from others in coming up with challenges to your worrisome thoughts. They can often present you with a different perspective on things.
Many people find spiritual teachings or belief in a higher power extremely helpful in decreasing worry and having more trust in life.
Seek professional help from your doctor or a psychotherapist if your worries are interfering with your daily functioning or causing you significant distress.
Lastly, if you want to learn How to stop worrying, here is an exercise that you can try on your way home from work: Find a landmark that you pass on your way home every day. The landmark can be a natural one, such as a certain tree or rock formation, or, it can be a specific street or store, etc. Whatver it is, the point of this exercise is to then, on your way home from work the next time, remind yourself that when you see your chosen landmark, you will make yourself forget the office or the factory, or wherever you work, and begin to think of your time off. Remind yourself that you have finished your work day, and that it is time to relax and enjoy your time away from your paid job.
How to stop worrying >
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