Worrying about problems and big issues in your life is normal. The trouble starts when you worry so much that you can't function properly in the present because you're always thinking of what might happen. While there's probably nothing that can completely erase this fear from your mind, there are many things that can help diminish it so that you can function normally in day-to-day life.
Understanding Causes
Knowing what's causing the worry and anxiety is essential to fixing the problem. If you're not completely sure what's triggering the feelings, try keeping a diary for a couple of weeks and note down your feelings throughout the day. At the end of the day, go over it and see if there are key situations or activities that trigger the worry.
Accepting Changes
Once you've identified what's causing the worry, you need to figure out a way to deal with it. This means sitting down and creating a plan of action. If you can't or are not ready for big changes in your life (a change of jobs, a move), look for small things you can do to reduce anxiety. For example, rather than worrying about your next review at work, think of things you can do to improve your position so you will have a better outcome when it comes.
Relaxing
While you might not be able to completely eliminate the causes for worry, you can find ways to work through it when it strikes. Meditation, visualization techniques and even deep-breathing exercises can all help. Yoga or taking a walk can provide a good outlet as well.
Changing Your Thinking
Focus on the positive. Worry often comes around when you think of possible bad outcomes to a situation. When a bad thought crosses your mind, immediately think of the possible good outcome as well. Then tell yourself that you're doing your best and that things will work out.
Reaction Adaptation
Finding ways to cope with difficult situations will also help you control your worry. To get you started, make a list of things you can do when worry strikes. This can be fun ideas like playing video games for a while or going to the movies. If you're home, relaxing in the bathtub with a good book might also help.
Accepting Uncertainty
As much as you would like to be able to predict what's coming, it's essential that you understand that's not always possible. Accepting that uncertainty is a fact of life will help you relax and react to things as they happen, rather than worrying about them in advance.
Time Management
The more organized you are with your time, the less chances you will have to worry about not being to complete an important task. You can try creating to-do lists, keeping a calendar or cutting out of your life those activities that you don't really enjoy and have no positive results either.
Communication Keys
Always be clear in what you mean and what you want. That way, if things don't work out as expected, you know it's not because you didn't communicate properly. If you're worrying about somebody doing something hurtful, let them know what your thoughts are so you can clear up any concerns. It's not worth it to worry for something that could be prevented by a simple talk.
Confronting Worry
Don't ignore your worries. Instead, confront them directly. If you can't ignore them or put them out of your mind, the other possible option is to fight them head-on. When worry strikes, immediately make a list of what you think might happen, including all your fears and all possible bad outcomes. Then analyze how likely they are to happen, as well as the possibilities that the outcome is good. Establish a realistic vision of what's coming rather than letting your fantasies run wild.
Medical Help
If nothing works, consider talking to your doctor about the problems. You might be experiencing anxiety, which is a treatable condition. If medication is not working, a therapist might help you walk through the issues.
References
- "10 Simple Solutions to Worry: How to Calm Your Mind, Relax Your Body & Reclaim Your Life"; Kevin L. Gyoerkoe and Pamela S. Wiegartz; 2006
- "Transforming Anxiety: The Heartmath Solution to Overcoming Fear And Worry And Creating Serenity"; Doc Childre, Deborah Rozman and Doc Lew Childre; 2006
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