In life, it is normal to worry. But worrying too much can be bad for your health! Constant worrying and “what ifs,” self-doubting and negative thinking can sap your emotional, mental and physical health. Your body will send stress hormones raising blood sugar and pressure. Your muscles become tense, leading to shoulder pain, tension headaches and more. Don’t fret. You can stop worrying so much. Below are tips that can help you break out of the vicious cycle.
Push Past Procrastination
Procrastination is an easy way to skip responsibilities. Unfortunately, procrastination finally catches up with you. You will be more vulnerable to anxiety and self-frustrations. You know that feeling you get when you procrastinate a commitment only to regret it later. Unfortunately, it happens and it is one way you might start worrying too much.
Now, one of the best ways to stop this is to avoid overanalyzing a responsibility. Just get into it! Craft a plan by breaking down the duty or task into small steps and try to tie the commitment to a purpose. Creating a to-do list can help keep you on track, improve your productivity, and reduce anxious thoughts and worries.
Talk to your loved one
Sharing your thoughts with a trusted person can also provide some relief. Opening up to a friend or a family member is not a sign of weakness. It is a bold step to help you reduce your vulnerabilities to worries. Research has emphasized the need to share our thoughts and experiences to reduce fears, emotional stress, and anxiety.
A family friend or loved one can give you support, provide you with empathy, valuable advice, and understanding. It is indeed a problem halved!
Seek professional help
Again, worrying at an extreme level can affect your health negatively. If your worries start affecting your everyday life, consider seeking professional help. A therapist can help you break out of the loop using strategies like Cognitive Behavioral Therapy (CBT). Finding a good therapist is quite essential to beating your fears. Top professionals like CBT therapists NYC are at the forefront of addressing anxiety, depression, and stress. The therapist will help you uncover the underlying causes of your worries and anxiety through therapy. Therapy will give you a different perspective of your worries, teach you how to overcome them, and train you to relax better.
Get moving & turn your thoughts around
Worrying is often born out of negative thinking patterns that contribute to anxiety. Negative thinking tends to be learned and develops over time. It is time to unlearn and replace them with positive thoughts and views. For starters, try to do a reality check and recognize your negative thoughts. Work towards turning your thinking around and start replacing them with positive ones.
Do a body scan meditation
When you are worried, there are high chances your muscles will get tense. This is where a scan meditation can help. Well, scan meditation involves scanning your body with your mind for pain sensation, tension among others. The scanning will help you develop a better awareness of your body sensation and help you gain more significant insights into likely causes of your unwanted feelings. A professional will also help you recover from the pain.
Worries are a significant risk to your mental and physical health. The key to changing that is to understand yourself better. Start by accepting your situation. It is also good to speak to someone close to you about your worries. If things don’t get better, talk to a medical professional to help your situation.