How to Stop Worrying

Helping yourself stop worrying involves a combination of challenging the worrisome thoughts and calming yourself physically and emotionally.

Difficulty: Moderate

Instructions

Things You'll Need:

• Journal
• Stress Management Counseling
• Stress Relief Products
• Massage Gift Certificates
• Personal Organizers
• Writing Pens
• Relaxation Videos

1. Write down what you are worried about in a journal. Include your imagined worst-case scenarios.

2. Think about how you would handle your worst-case scenarios.

3. Take action on what you can change or have some control over that could reduce your worrying.

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.

5. Take each of these worrisome thoughts and write down an alternative thought that is more realistic, as a believable challenge to the worry.

6. Try to catch yourself when you notice yourself worrying. Stop and tell yourself the alternative thought.

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.

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

• 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.

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[parva]

on 1/17/2009 how to be happy when I do'nt khow myself.I can't like my husband ,because I never have liked him .My weeding was force.you tell me ,how to be happy in my life

[sharoon]

on 10/2/2008 comment for 8/8/06 by Anon. Funny, when I think of phrases my mother always sez is "A womans work is never done", "Idle hands are tools of the devil", "Busy hands are happy hands". Also, if I don't do it it won't get done. Which I feel is true in my home with my husband. It is draining sometimes, yet we have alot of fun. I am worried am I having to much fun? Ha, that was a joke.

[kim69]

on 9/25/2008 i just worry that im having a heart attack and i've had ekg's and all is good but i still worry and then it makes me all freaked out all over again...help me with some simple technigues....i take celexa ...

[djwood84]

on 8/27/2008 I have a hard time not worrying... I don't worry about a lot of things, I just worry after like 8 or 9 at night every night that I've somehow forgotten to take care of something... its sounds really stupid I know but I really bothers me. I'm going to try and remind myself that I never really forget to do stuff, so I probably haven't fogotten anything. So far, I have always resorted to writting down everything I have to do the next day. Its obessive because if I don't write it down, I have a hard time NOT worrying about it. Any advice?

on 8/23/2006 Receive a massage from a trusted friend or professional at least once a month. I feel fully relaxed and renewed for a few days after each session.