6 Tips Psychologists Give to Worry Less So You Can Enjoy Life More

 

Worry is a common part of many people’s lives. It consumes us when we are awake when we sleep and seeps into aspects of our lives that we didn’t know it could affect. However, there are ways to lessen the amount of worrying you do as well as the impact it has on your life.

 

1.   Reframe Your Worry

When worrying about something, think about what role your worry is playing. Will worrying make it go away, make it disappear, or make it better? Most likely, the answer is no in each case. Working through these steps will allow you to reframe your worrying so you can see it for what it is—unhelpful.

 

2.   Set a Time Limit

If something is bothering you, set yourself a timer for how long you will allow yourself to think about it. This will give you time to worry, but when your timer is done, you move on.

 

3.   Is It Yours to Worry About?

If you do not have control over the issue, then face that fact. You cannot control your supervisor’s mood when his favorite team loses, so worrying about dealing with him on Monday is of little use. However, you can control how you react to his mood. If you don’t have control over something, then it isn’t yours to worry about.

 

4.   Make a List

If you are worrying about something that is not necessarily out of your control, work through the following questions: 1) What is your worry? 2) Is your fear fact or fiction? Is there any evidence that what you are worried about will actually occur? 3) What is an alternative to your way of thinking? For example, how likely is it to happen? 4) Was your original thought helpful? Working through your worry in a list format will give you space to think about your worry in context and also allow you to get out of your own head.

 

5.   Is There a Solution

Worrying is a time and energy suck. That’s why you’re reading this article. Instead of worrying, ask yourself if there is something you can be doing. Working toward a solution to a problem or preparing for an impending situation is a much more productive use of your time.

 

6.   Embrace the Unknown

Many things in life are unknown. You can spend your days and nights worrying about those, or you can embrace the endless possibilities that lay ahead of you.

 

Next time you find yourself worrying, take a step back and work your way through these six options. You may find a solution to your worry.