6 Tips To Get Your Worry Under Control

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Worry Busters: Taking Control Of Your Worry

BY NICK LIM-HOWE

It is not unusual to worry. In fact, we can start worrying from a very young age.

Is worry getting you down?

Is worry getting you down?

Kids worry about being away from their parents, their first day at school, and of course about monsters under their bed. Teens worry more about their academic performance, their relationships, and their social status, and as adults we worry about our career, our health, our relationships, our families, and our finances. What we worry about changes with time, and as we get older the list of things we worry about seems to grow.

Worry can and does lead to solutions, but more often then not it leads to problems. Too much worry can affect your concentration, your sleep, your ability to make decisions, and even your relationships. If worry is negatively impacting your life, here’s 6 tips to help you take back control.

Tip #1: Remain Calm

Due to the pervasive nature of worry, its persisting physical effects like chronic irritability and agitation, can take its toll on our bodies. Allocate some time each day to relax, exercise and de-stress.

Tip #2: Ground Yourself

Worry drags our attention inwards, distracting us from the ‘here and now’ and keeping us stuck in the worry cycle. When you notice yourself getting caught up in worry, take time to notice 3 things in your surroundings and try to refocus on the present.

Tip #3: Write It Down

Worry can be all consuming. When you’re feeling overrun by your worry, write your worries down so you can deal with them later at a more appropriate time.

Tip #4: Set Aside Solution Time

Worry can be disruptive and it can get in the way of us getting things done. Reduce the amount of time you spend worrying by setting aside half an hour each day to work through any worries that might be solvable.

Tip #5: Can It Be Solved?

As much as we’d like to, sometimes we just aren’t able solve problems straight away. It’s important to assess what, if anything can be achieved right now, and to accept that a solution isn’t always possible.

Tip #6: Coping With Unsolvable Worries

Not all worries will have solutions. It will be tempting to keep thinking about the problem, but your time and energy may be better spent practicing acceptance and re-focusing your attention elsewhere.

Nick is a dedicated and empathic clinical psychologist who enjoys working collaboratively with kids, teens, adults, families, and couples. He is trained in a variety of evidence-based therapies including Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Motivational Interviewing, Schema Therapy and Positive Coaching, and enjoys helping clients to achieve their goals and find a newfound quality and empowerment in their everyday lives.


 

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