How to worry less
The answer may surprise you, but the answer starts by changing the way you think about worry. Worrying is often seen as a negative emotion we should avoid. It's associated with anxiety, stress, and even physical symptoms like headaches and muscle tension. However, what many people don't realise is that worrying can actually be a good thing. In fact, worrying can be a powerful tool that helps us identify problems and take action to solve them.
When we worry, our brains are sending us a signal that we need to act on something that’s important to us and our lives. you might like to think of as your internal alarm system alerting you to a potential threats to something you care about. Reframing worry in this way—as something intended to protect and guide you—can help shift your perspective. Instead of seeing worry as something negative, you can view it as a signal to take meaningful action towards the things you care about.
This approach leads to more positive action, unlike the common ways we tend to deal with worry. Where we either try to suppress it, distract ourselves, or we get stuck in this cycle of unproductive worry, where we don’t take any action to address the cause. These strategies only amplify worry and anxiety over time.
The key is recognising that worrying is a normal and natural response to challenging situations. Instead of trying to suppress or ignore it, we can learn to embrace it and use it to our advantage.
How to deal with worry?
The key to dealing with our worries is to turn to them. Here are some ways to use worrying as a positive force:
Acknowledge your worries: When you feel worried, take a moment to acknowledge your feelings. Instead of pushing them away or distracting yourself, try to sit with them for a few minutes. Ask yourself what is causing the worry and what action you can take to address it.
Take a step back. Worrying often involves thinking about worst-case scenarios whilst underestimating our ability to cope. We become overwhelmed by worry and fear about the future, imagining worst-case scenarios that may never come to fruition. Taking a step back and identifying the likelihood of those things actually happening can help you to see the situation more clearly, reducing unnecessary worry and anxiety.
Focus on what you can control: Worry often stems from a sense of helplessness or lack of control. By focusing on what you can control, you can reduce your feelings of worry and anxiety. Start by identifying what’s in control and what’s outside and then make a list of the things you can do to address the problem. You’ll instantly start to feel more in control rather than the worrying controlling you! This will put you in a more resourceful state to then put those things into place.
Take action: Once you've identified the source of your worry and planned for the worst-case scenario, it's time to take action. This will help you feel more in control and less anxious.
Seek support: Talking to friends, family, or colleagues can help you gain a fresh perspective on your worries. It can also be helpful to hear how others have dealt with similar situations and what strategies they used to cope.
Taking care of yourself can help reduce feelings of worry and anxiety. Make sure you're getting enough sleep, eating a healthy diet, and engaging in activities that you enjoy.
In conclusion, worrying doesn't have to be a negative emotion that we try to avoid. By identifying the source of our worry, planning for the worst-case scenario, taking action, seeking support, and practising self-care, we can use worrying as a positive force that helps us identify problems and take action to solve them. By doing so, we can live happier and more fulfilling lives.