Many people desire to learn how to eliminate worry from their lives. The reality is, that it is possible to do so. While worry may be unavoidable in certain circumstances, most of us tend to worry excessively. Worry has become a mere habit; just like any other habit, it can be overcome.
Do you know if worrying can be productive?
There are two categories of concern. The initial one is the type of concern that is beneficial for us, ensuring that we attend to our responsibilities and obligations. The second type of concern is simply unproductive and results in mental fatigue. This refers to worrying about things that are beyond our control.
Take a moment to reflect on the subject of your worries. Developing the skill of not worrying involves understanding the distinction between two types of worry. If it pertains to something within your control, it is essential to take proactive measures to address it. Allowing yourself to remain idle will only perpetuate your anxieties. Conversely, if you have exhausted all possible actions and there is nothing further you can do, repeatedly reminding yourself of this fact will help you let go of those concerns.
Set Aside Dedicated Worry Time
If you discover that your mind is burdened with numerous concerns, all of which are valid and worthy of worry, consider allocating specific time each day to engage in worrying. This might involve waiting until your partner returns from work so you can collaboratively explore productive solutions, or it could be as simple as dedicating half an hour each day to acknowledge and address your worries, thereby allowing yourself to dismiss them more easily later on.
Catch Yourself When You’re Worrying
Mastering the art of not worrying can be quite challenging – often, we find ourselves consumed by worry without even realizing it! At times, we may find our minds wandering while engaged in a task, or suddenly discover ourselves searching the internet for information that relates to our concerns. However, unless these actions contribute to solving the problem at hand, they are simply a futile waste of time.
But how can you catch yourself? It will require practice. If you discover yourself feeling anxious at work, place a sticky note on your computer or desk. It doesn’t have to say “stop worrying” – it could be something as simple as a picture of a smiley face to serve as a reminder to regain control of your thoughts. You also need to actively seek out worrisome thoughts. You won’t always catch them immediately, but over time, you will be able to identify and address them sooner and sooner.
Learning to let go of worry requires practice. Initially, you may doubt the effectiveness of these techniques. However, through consistent practice, you will discover that redirecting your thoughts away from worry becomes increasingly effortless.
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