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.