How To Learn To Relax And Stop Worrying All The Time

Jun 28, 2018

If you have a tendency to worry all of the time, you aren’t alone. Many people think that worrying causes anxiety, but there are many differences between the two to remember: 

• Anxiety is typically more general while worry is more specific
• Controlling worry is usually easier than controlling anxiety
• Anxiety can affect our bodies while worry takes place inside our heads
• Worry is more reality-based than anxiety
• Worry is usually temporary while anxiety is not
• Worry can bring about problem-solving; anxiety doesn’t

We can handle both worry and anxiety when we understand the difference between the two. Worry is usually based on more practical matters while anxiety can come about for no particular reason. When we realize this, we can be more proactive in the ways we settle our affairs. It will also give us more relief.

You can’t possibly stop worrying all of the time. You wouldn’t want to, either! Without worry, you could live in a state of passivity and recklessness, which isn’t good for anyone. But we don’t need to worry too much about certain things. Consider the following five things when you start to worry:

1. Ask yourself this question- Is there anything I can actually do about it?

If you can’t actually do something about the situation, why worry about it? Issues that are completely out of our control are not worth the effort. For example, your co-worker may have said something to upset you, but it isn’t something you can change. Think instead about how you can settle the issue at hand- that IS something you can control.

2. Designate a “worry time” for yourself

There is a “Four-Step Stimulus Control Program” that has been shown to help people who worry a lot:

1. Identify what you are worried about
2. Think about a time and a place you can consider the worry
3. When you catch yourself thinking about the specific issue, remind yourself you have a specific time to dwell on it and then think about other things
4. Use this “worry time” to find productive solutions for your worry

3. Practice mindfulness often

When you practice mindfulness meditation, this teaches you acceptance to your problems. This is not to be confused with passively accepting what has happened or what you are faced with. Instead, use mindfulness to accept the things that have happened and that you cannot change. You can then work towards a solution for the situation you are in.

4. Stay busy as much as possible

When we are sitting around and idle, we tend to focus more on our problems. We experience anxiety and worry much more when we are bored than if we are focused on work or a hobby. Staying occupied has even been shown to help men and women who have dealt with a traumatic event in their lives.

5. Keep up the exercise routine

There are many reasons why regular exercise is good for you and stress-busting is one of them! Exercise is one of the best things that a person can do to lower their stress and anxiety levels, according to Harvard University. Professors there have stated that regular exercise has the ability to change the brain, improving a person’s memory and thinking skills. When you exercise, you boost the brain chemicals that are associated with well-being, happiness, attention, and drive.

Dealing with stress and anxiety just got a little easier, we hope! What do you think? If you have any suggestions to add, please leave them in the comments. Don’t forget to pass this advice on to your friends and family!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!