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Challenge your Mindset

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8 healthy ways for dealing with worry

dealing-with-worry

There are worriers everywhere,at times it feel overwhelming dealing with worry. Sometimes you’re a mother who just wants the best for your child, or maybe you’re the incredibly organised one at work who can’t have a hair out of place. Whatever walk of life you come from, your worries can become overwhelming from time to time.

Conditions like hypochondria or anxiety can arise from not dealing with your worry in a healthy way. Here are eight ways that you can start this process:

1) Talk to the relevant people

If any of your worries are directly related to somebody, talk to them about it. You have to be completely honest about your concerns, which might lead you to seeing any illogical jumps you’ve made to become worried. Allow the person to give their point of view, which can adjust your perspective on the situation and cause you to worry about it less.

2) Write it down and figure out a plan

Worries are often based on feelings only – there’s no logical reason behind them, but they escalated from a minor issue. Write down the roots of all your worries and work out what caused them to form. Visualising the issue, and seeing how much of an issue it actually is, can help clear your mind
and figure out the steps you need to take in solving it. If it helps to further break the list down, you can by writing down how long this worry has lasted and how long you expect it to last.

Changing perspective can be powerful. If you need a little support and inspiration in changing direction and focusing on goals then book a session with our life coach for an extra boost that may take you to the next level and help you plan ahead.

3) Take a complete break

Worries tend to circulate more when there are always reminders around you. They trigger certain thought processes in your brain which convince you even more that your worry is legitimate. The internal dialogue of your brain is set to find any excuse and reason to justify the worrying, so you need to change the inside voice. Going on holiday or taking a weekend break, either alone or with someone close, is a good way to reset that inner dialogue and give you peace of mind. You might find that the build-up of stress was causing you to invent worries.

4) Face up to a fear

Some people worry just because of their disposition. They are generally nervous, timid people, but these traits don’t have to be dominant. Everyone gets nerves and panics in scary situations, but facing a phobia can help you embrace these emotions and learn how to channel them into good, productive energy. A phobia is a learned fear, caused by a negative experience heightened by strong negative thoughts. Often, they are irrational. If you’re scared of heights, for example, be strong and go abseiling or sky-diving.

5) Concentrate on something important

It’s hard to find the time to worry when you’re immersed in a passion project. Pick up a hobby or interest that you’ve never pursued fully or stopped pursuing after a while. It’s good to dedicate yourself to something and build up a comfort zone which can be productive and ease your panic when you start worrying.If you need some help with reaching for your dreams then book a call with one of our life coaches.

If you’re at work, make a to-do list of all your tasks, preferably varied throughout the day and broken down into manageable segments, to give you focus. If you need help in breaking down your days into manageable order then try our interactive to do list and planning tools for extra support on the go.

6) Change your lifestyle

Nerves are exacerbated by bad lifestyles. To deal with worry healthily, it wouldn’t hurt you to be healthy full stop. Excessive consumption of sugar and caffeine can over stimulate the nervous system and cause the brain to overwork and crash after your energy levels drop. Replace the sugary food in your diet with complex carbohydrates which provide longer-lasting energy and replace coffee and tea with water. You might find this has a strong effect on your sleeping habits, if sleeping is something you struggle with.

7) Just be

Worry can come from an imaginary pressure to be better than what you already are. You incessantly compare yourself to others and obsess over facts and figures when working or in your personal life. The likely truth is that you’re so consumed by being better, but don’t know how you want to be better and aren’t making any positive changes to become better.

Forget progress, improvement and achievement for a while and just be. Take pleasure in the little things of your life, maybe even write a gratitude list [Why you should write a gratitude list], and don’t think about needing to be somewhere. Bring yourself, and your mind, to a standstill instead of rushing everywhere at a million miles an hour.

8) Seek medical expert advice

Sometimes worry can be out of your control and the patterns of worry are so ingrained in you that professional help is needed. It is possible if your worrying is becoming a serious concern that you are suffering with an anxiety disorder, obsessive compulsive disorder, or depression. Visit your GP to receive more information about counselling and look into cognitive behavioural therapy (CBT). Experts could help talk you through past experiences and your mind’s coping mechanisms. If you want access to simple strategies to help lift your mood visit our Video Moods section for some support.

Worry is ultimately down to you. It’s your choice of reaction, and you can reclaim the power to choose another way to react. Be proactive and exert control over situations which panic you. The sooner you confront potential problems, the better. Remember that worries don’t have to dominate you. It can really benefit you to start dealing with worry head on. Taking an optimistic outlook can change so much for you in a positive way.

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This article was contributed by Pink Moods.

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