How to Worry More Effectively

No one likes to worry but we worry all the time.  Some of us struggle with it more frequently and to a greater degree but no matter where we fall on the worry severity spectrum, most of us would probably like to worry less.  Worrying can be a self-sabotaging habit that can decrease your happiness and drain your energy.  Luckily, there are researched based ways to help!  Here are 3 tips for how to worry more effectively:

1. Try using scheduled “worry periods.”  Give your worries your FULL attention for 10-15 minutes at a set time during the day.  If your worries attempt to intrude at other times, defer them until your next scheduled worry period (jot them down if you need to and remind yourself you’ll have time to think about it later).  Most studies have shown that people tend to experience relief and less anxiety after two weeks.  To help create this habit, set your worry period to the same length, time and place each day.
2. Categorize your worries.  Try to categorize your worries into three categories: Worries you can change, worries you cannot change, worries you can influence.  Do something about what you CAN change.  What do you need to do to make the worry go away?  Are you worried about a deadline at work?  Create an action plan or to-do list and stick to it.  Are you worried about something you cannot change (such as people’s opinions, the economy, or the weather)?  Try to consciously forget what you cannot change – say to yourself, “There is nothing I can do about that, so I will put my time and energy into something I can actually change.”  There are also some worries we cannot change completely but that we can influence.  For example, you can worry about your child’s grades and give them all the tools they need but you cannot give them an A on their paper.  Recognize that sometimes, all you can control is your effort and your attitude.
3. Discover what calms you.  Everyone is different when it comes to calming techniques. Some common healthy options are yoga, exercise, journaling, prayer, music or spending time with friends/family.  In addition to adding healthy calming habits, eliminate unhealthy coping skills such as complaining or drinking excessively also helps.  Take time to care for yourself.  You are worth it.