Worrying is necessarily not a bad thing. It often causes productive behavior as well. A student who is worried about his marks might be encouraged for studying hard. Or people who are worried about their health may often work out. Nevertheless, excessive worry can lead to significant anxiety and interrupt your productivity. Worrying regarding a presentation you will provide next week can make it tough to focus on. Or continuous worrying over a health issue can interrupt your sleep, which could make your health problem even more complicated. So, how can we reduce excessive worry?
If your distress is increased a little, here are a few strategies to follow to calm your worry quickly:
1. Write down your worries
If a distressing thought or worry comes into your mind during the day, create a comprehensive note of it and continue about the day. Remember that you will get time to thinking about it later; hence, you don’t have to worry at present. Moreover, if you write down your worries on your phone or PC, you can lose your worries a bit.
2. Talk about it
Talk therapy can help you worry less by getting to the core of their problems. Sometimes cognitive behavioral therapy and talk therapy can work together. Every person must understand what leads to their anxiety or what it is associated with. It goes away if you talk about it and try to find its source.
3. Calm your body
Feelings of distress can cause unnecessary physical issues, such as the upset stomach, sweaty palms, dry mouth, and increased heart rate. You might have difficulty sitting still or trouble sleeping. These physical issues can grow anxious thoughts and upsetting feelings, which will make you even more anxious. To calm your body, go for a jogging, practice deep breathing, do some exercise, or perform relaxation activities. By calming your body you can calm your mind.
4. Know when you are worrying
We often get involved in worrying that we are not aware of our obsessive thoughts. For this reason, it is necessitous to take some time to understand what we are feeling actually. When achieved properly, we can step back from worrying and separate it from our thoughts and emotions. You may find some journals useful for this purpose.
5. Be mindful
Being mindful is one of the most effective strategies to reduce excessive worries. It involves cognitive behavioral therapy strategy and non-judgmental awareness of current emotions and thoughts. This treatment helps you change your thinking style and disengage from an emotional reaction to worry or rumination. Moreover, it restructures thinking cognitively in a more constructive and positive way.
In case you are struggling with excessive worrying, you might get advantages from working with a mental health professional that can help you find healthy and meaningful ways of dealing with your worry and distress. If you are in Davie, you can stay in touch with Refresh Psychiatry and discuss your issues by giving a call.