How do you learn to worry less?

Let’s face it: we all worry…work, the family, illnesses, finances, the business, aging…There is hardly a day that go by without being worried about something.

At times worrying could be very good for you. Sometimes it is the worries that call us to action, get you to think about a problem in detail, drive you to make a proper plan, or get to an inventive solution.

However, excess worrying could impact your health. Sleeping problems, a weak immune system, depression, anxiety and even weight gain could all be the consequence of too much worrying. Worrying is a drug that in the right quantities and at the right times could have amazing results however, overdosage could be fatal.

Book a slot in your diary to worry

I know, it sounds silly, however if you have a dedicated timeslot to worry, you will find that it is easier to not worry every minute of the day. Pretend that your worries are in a bag. During the scheduled worry time you take them out of the bag, look at them, experience them and ponder on them. When the worry time is done you imagine how you are putting them back in the bag and put the bag away in a drawer until it is time for the next worry session.

Say it out loud

Have you ever noticed that when you talk about your problems or just say it out loud that the problem seems to be smaller than what it was in your mind? We are creative beings and we can grow a small worry into an untamed monster in our minds. By just saying it out loud or writing it down you will feel better.

Distinct between solvable and unsolvable worries

Some problems will stay with us and we cannot change it in any way. Accept it – that is life. The question then to answer is how can you build your life, taking into account the unsolved problem.

Gather information

Many of our worries are the side-effect of not knowing. A large portion of those worries will disappear when you gather information about the problem. Remember that uncertainty eats our joy.

Do physical exercise

A healthy body has a direct impact on our mental state. Go for a brisk walk, or work in the garden. It is no surprise that Buddha said: “Keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”

Take action

There’s a vast difference between worrying about a problem and solving the problem. Worrying is all about repeating thoughts that are unhelpful and leads to more stress and worry. On the other hand, problem-solving is getting out of the current way of thinking and doing something to make the problem smaller. Ask yourself: if another person would tell me about this problem, what would my advice be?

Practise gratitude and appreciation

Worries have the ability to consume you and before you know it you can’t see any good in life. Gratitude and appreciation are important. If you have neglected the habit of practising gratitude, it might now be a good time to implement this practice. There are many gratitude apps available, or if you are a bit old-fashioned like me, get yourself a little notebook.

Read a book at night before you go to bed

Worries are always bigger at night… Many people have the habit of thinking about their problems before they go to sleep. The result is merely a lack of sleep or dreadful dreams. Rather replace this thinking time with reading time. And read something fun and fulfilling. Your body should not associate your bedroom with pondering and stressing about your worries.

If all else fails, seek help

Sometimes the worries that we carry are too big to deal with on our own. Seek help – it is not a weakness; in fact, it is only those with good self-insight that realise when they need external help.

Worry never robs tomorrow of its sorrow, it only saps today of its joy. Leo F. Buscaglia