Worrying is a state of mind that never brings any benefit to anyone, and practicing stress management techniques can help reduce your worry significantly.
When you worry, you’re just clouding up your mind with negative thoughts that develop into unnecessary anxiety or fear over a situation, event, or action that may not even take place.
Did you know that there is even a scientific study that reports 85% of what you worry about doesn’t happen? It means that there is no point worrying about something because more often than not, it wouldn’t affect you or your life in any way.
If you are a “worrier” who is often consumed by negative thoughts and gets stressed easily, here are effective stress management tips to help you overcome your worries and fears.
Frustrating situations that are beyond our control is a big source of negative stress. Instead of giving in to the frustration or the worry, take time to get things in perspective. Count to ten (or a hundred), if it helps. You will find that taking a little time out makes it easier to accept the things you can change or to look at the good side of the situation instead of the bad.
You can avoid frustrating situations altogether by thinking ahead of what may upset you and arranging your life to minimize such situations. For instance, if rush hour traffic is the bane of your existence, try getting to work earlier or cutting down on your work hours to dodge it. If cramming for an exam is particularly stressful for you, learn not to leave off studying to the very last minute. Organize your study time and don’t procrastinate.
By planning ahead, you reduce your worry and replace it with a goal that needs to be fulfilled. This is also a way of turning negative thoughts into positive actions.
Instead of staying up all night, worrying about a problem, approach a situation in a more productive manner that will deliver your desired results.
For example, instead of keeping silent or complaining to yourself about a neighbor’s dog that barks all day long, inform your neighbor about the problem that bothers you. But neither should you go charging down your neighbor’s lawn, shouting obscenities at him. This would only aggravate the situation and might stress you out more.
If, on the other hand, you worry about a problem that you have no control over, like whether or not it will rain during your wedding day, it is best to just let the fear go. There isn’t anything you can do about the weather anyway, so why punish yourself with negative scenarios in your head?
In stress management, the more you keep your problems to yourself, the heavier the burden you carry. Try talking about what concerns you with friends or family. They can definitely help you find solutions to your problems. Who knows, maybe what you need is third person perspective to make you see the bigger picture and tell you what to do.
Writing a journal entry can help, too. It enables you to express your thoughts and pour out what’s in your heart and mind. By letting it all out, you are gradually clearing your mind from worries and anxieties, and at the same time, silencing the negative voices in your head.
If you feel like problems are piling up one after the other and you can’t stop yourself from worrying, it’s not bad to step back, pause for awhile, and take a break from your daily routine. Set aside some quiet moments in your day to just reflect and rejuvenate.
You can take fifteen minutes out of your day to look at the sunrise or the sunset, walk by the park or sit under a tree — just a few minutes to take deep breaths instead of hurried ones.
These quick “me” moments are powerful enough to get you back on track and face the day with more energy and drive. So, make sure to take a quick break once in a while.
You are what you constantly think about. So, if you start your day with negative thoughts, like “I’m definitely going to be late for work” or “I can never meet my deadline,” these things will happen. How? Because you make yourself believe that you are not capable enough, your brain will signal your body to perform actions that will support your negative thoughts. Without your knowing it, you will move in a much slower pace causing you to be arrive at work late, or you will feel unproductive and won’t be able to meet your deadline.
To counter this very powerful act, instead of thinking about negative thoughts as you wake up, why not utter strong affirmations? As you stand in front of the mirror, say out loud, “Today is going to be a great day” or “I am worthy of success.” By saying positive things with conviction, you are subconsciously ordering your brain to make these things happen for you.
Sometimes, squeezing too much into your day can be overwhelming. Make a list of your daily tasks. Rate how important each activity is. Do only those things you rate highly, and don’t feel guilty about the rest. There’s always another day, anyway.
Live your life in the moment. If you look at it closely, you will realize that most of your worries are about things you haven’t said or done in the past and anxiety about what the future may hold for you. These things will rob you of today.
By practicing effective stress management techniques, you can quickly overcome your tendency to worry and eliminate negative thoughts that ruin your peace of mind. Overcome your stress and worries by following the tips given above, and embrace a brighter, more positive life that you deserve.