How to Stop Sweating the Small Stuff
11 ways to kick worry to the curb
Do you sweat the small stuff?
If you do, join the human race.
Everyone worries. In fact, in one 2020 study, almost 60% of adults reported a daily sense of worry.
We have all experienced those moments where our brains keep running the same (negative) soundtrack over and over again. It’s easy to get caught in never-ending ruminations, regrets about the past, or fears about the future.
For better or worse, worrying is a very human trait. Biologically, our central nervous system responds to stress and fear with worry.
Worrying can sometimes be healthy, pushing us to find solutions to longstanding problems. However, chronic worry, particularly about things that are totally out of our control, can severely damage our mental health as well as our physical well-being, leading to muscle tension, insomnia, racing heartbeat, poor sleep, panic attacks, and stomach or back pain. Given that, it’s hardly surprising that over a third of Americans visit a doctor for a stress-related illness!
Bottom line?
Too much worry can negatively impact your day-to-day life as well as your mental and physical health.
Fortunately, there are a few concrete strategies to help make excessive worry a thing of the past.
The first step in controlling your chronic worry is to reflect on what is at the root of your anxiety. Is it stress at work? A toxic relationship? A financial challenge? A physical health problem? Or simply a lack of self-care?
The second step is to engage in specific activities that will help you reduce your worry and subdue your anxiety.
Here are 11 ideas to help you:
1. Practice mindfulness and meditation. Using a guided meditation app is an easy way to clear your mind and refocus your thoughts. Practicing meditation allows you to access a flow state and focus on the right priorities.
2. Breathe deeply. Engaging in regular deep breathing will help you become grounded in the present and redirect your attention away from your worries.
3. Do body scans. The more you worry, the more tension you carry in your body. One way to counter this is to scan your body. Begin at your toes and move up to your head slowly, giving attention to each part of your body. When you feel tension, focus on breathing, slowly releasing the tightness in that specific part of your body.
4. Share your fears with supportive friends and family. Connecting with others is an excellent way to get rid of stress. Your friends or family can offer support as well as new perspectives about the issues you face.
5. Practice gratitude. A daily gratitude practice can interrupt the cycle of worry by training your brain to look for positives in every situation.
6. Keep an emotions journal. A daily journal will help you track patterns and manage stress before your feelings spiral out of control.
7. Maintain a consistent sleep schedule. Encourage healthy sleep habits by meditating before bed or drinking a calming tea. Make sure you stop using electronics at least an hour before bedtime.
8. Exercise. Going for a walk, a run, or doing some yoga will help release stress and ground you in the present moment.
9. Focus on what you can control. Make sure you distinguish between situations that you can control and those you can’t. If you are worrying about something you can’t control, stop searching for a solution and try to relax.
10. Take positive action. Walk your dog, work on a creative project, watch your favorite movie, listen to music, or clean out a closet! When you focus on an activity that makes you feel good, you shift your state of mind and ease anxiety.
11. Seek professional help. When worrying becomes too much, sometimes seeking professional help is the best answer. Today, you have an array of options to choose from: therapy, mentoring, or coaching. To ensure you get the right fit, make sure you speak to a few different people before making your final decision.
If you find yourself being held back by worry, I would love to talk to you. Go here to choose a time for a complimentary call with me!