What you can do to stop worrying unnecessarily

How many times have we wished for a switch in our brains to help us stop worrying? Given that most of the things you’re worrying about are completely out of control, it’s a definite waste of time and energy. And the stats are burning: 40 million adults in the US have an anxiety disorder. Here’s how you can stop yourself from worrying unnecessarily:

Realise that worrying is not productive

If your thoughts are spiralling out of control, the best strategy to calm yourself is to realise that it’s not going to lead you into doing your best. Yes, it might even feel strenuous, like doing mental pushups. But if you think that you’re spending time to take decisions, you’re probably wrong because your brain is tricking you into believing that you’ll find a solution.

Deep breathing helps

People who feel anxious often have disrupted breathing patterns. So it’s a good idea to meditate and lower your heart rate. It’s a better idea to turn it into a habit. The ideal way to go about it is to breathe in from your nose for four counts, hold it in for seven counts, and finally release it from your mouth for eight counts, but audibly. Do this twice a day to get into a better headspace and experience calmness.

Seek therapy

There are many reasons as to why you aren’t seeking professional help. It can be expensive, and needs some effort from your side. But honestly, is there anything more important than your health? Cognitive behavioural therapy or CBT is quite effective, because it doesn’t take up a lot of your time. There can be errors in your thinking that hinder your well-being, according to Inc.

Combat social threats

Kerry Goyette, author of The Non-Obvious Guide to Emotional Intelligence, mentions common social threats that can derail your thoughts:

Lack of clarity

Competing priorities

Lack of autonomy

Fear of failure

Lack of recognition and validation

Lack of fairness

It becomes extremely important to understand what’s happening, not just in your environment, but also in your head. You’ll be able to find solutions more effectively once you recognise the triggers. Often, there are certain kinds of messages that can hit you. Once you identify them, figure out a strategy to avoid them, and there will definitely an improvement in your functioning.