More Worry - Life Coaching With a Smile

Sometimes worry can seem like a good thing. For example, we often think it will keep us motivated, to be on top of things and to make sure if this or that doesn’t work then there is a plan B or C or even D. In this way it can feel strangely comfortable if you are a chronic worrier. We can take steps to put control over anxiety back in our own hands.

Interrupt the worry pattern

Get up and get moving. Exercise releases endorphins which relieve tension and stress, boost energy, and can enhance your sense of well-being. If you can concentrate on how your body feels as you move and be mindful of how you feel you can interrupt the constant flow of worries running through your head. How does it feel as your feet hit the ground as you walk, run, or dance? Focus on the rhythm of your breathing,

Take a yoga or tai chi class. By focusing your mind on your movements and breathing, it keeps your attention on the present the now. Clearing your mind can lead to a relaxed state.

Meditation or deep breathing can help change your focus from worrying about the future or dwelling on the past to being in the present. Meditation can be as close as a smart phone Ap.

Practice progressive muscle relaxation. This focuses your mind on your body instead of your thoughts. You can try alternately tensing and then releasing different muscle groups in your body. By doing this you release muscle tension. As your body relaxes, your mind will follow.

Talk it out

It may seem like a simplistic solution, but talking face to face with a trusted friend or family member or professional is one of the most effective ways to calm your nervous system and diffuse anxiety. Anxiety when kept to yourself only causes worry to build up until it seems overwhelming. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

Build a strong support system. Human beings are social creatures. Don’t underestimate the benefit of a few people you can trust and count on to be there for you.

Also you need to know who to avoid when you’re feeling anxious. To illustrate, your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. So when considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem.

Adopt Mindfulness

This strategy is based on observing your worries and then letting them go. By doing this you identify where your thinking is causing problems and get in touch with your emotions The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present.

Acknowledge and observe your worries

Don’t try to ignore, fight, or control your worries, simply observe them as if from an outsider’s perspective, without reacting or judging.

Let your worries go

When you don’t try to control the anxious thoughts that pop up, they pass. Picture clouds moving across the sky. Engaging your worries gets you stuck.

Stay focused on the present

Pay attention to the way your body feels, the rhythm of your breathing, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.

Repeat daily

Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. For example, you’ll probably find at first that your mind keeps wandering back to your worries.

These are only a few ideas. We have just scraped the surface but they will work if you care dedicated enough to try them. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.