Worrying is a normal part of the human experience — everyone
experiences it from time to time. But left unchecked, it can have effects on
both your physical and mental health.
But what exactly is worrying?
Worry is defined as distress caused by something that you might possibly
experience in the future. The object of worry could be anything from a
presentation you have to give in 30 minutes to developing a serious health
condition 20 years from now.
While there’s no way to completely rid yourself of these thoughts, it is
possible to significantly reduce their negative effects.
Here are seven tips for keeping your worries under control.
1. Try mindfulness meditation
Practicing mindfulness meditation involves focusing your attention on the
present moment. This can help tame racing thoughts. Mindfulness meditation is
“designed to take you out of your mind.”
The next time you are feeling overwhelmed, follow these steps:
Find a quiet place where you can relax comfortably.
Close your eyes and take a deep breath.
Notice your thoughts without passing judgement on them.
Gently return to your usual pattern of breathing.
Continue letting your thoughts pass for 10 minutes while you sit comfortable
with your eyes closed.
2. Practice deep breathing
It sounds like an oversimplification but increasing your oxygen levels lowers
the physiological effects of anxiety on your body.
In other words, your heart rate goes down, your muscles relax, and your mind
slows down — all of which can aid in reducing worry.
Here’s a deep-breathing exercise to try the next time you find yourself
worrying:
Choose a comfortable place to sit or lie down and close your eyes.
Breathe in through your nose, imagining a sense of calm filling your body.
Slowly breathe out through your mouth, visualizing all of your worries and
tensions leaving your body.
Repeat this process as many times as you need.
3. Explore guided imagery
Conjuring soothing images can be a powerful way to slow down a racing mind.
It’s a powerful strategy to enhance your coping skills. Studies have shown that
nature-based guided imagery can help trigger positive behavioural and
physiological responses.
The next time you feel tense, try these steps to combat negative thoughts:
Begin by sitting in a comfortable position or lying down.
Take a few deep breaths and imagine yourself in a peaceful, natural setting,
such as a forest or meadow.
Use all of your senses to visualize the setting, paying special attention to
the colours, smells, and sounds. Do this for several minutes.
Count to three and slowly open your eyes.
4. Do a body scan
When you’re worried, it’s normal to store tension in your muscles. A body scan
meditation helps you bring your focus back to your physical being so you can
start to release the tension you’re holding.
Start by directing your attention toward your scalp, bringing all of your
attention to how it feels. Are you feeling any tension or tightness there?
Continue scanning down your body, all the way to the tips of your toes.
5. Talk to others
Talking to someone who has dealt with your same worries or understands your
situation can provide much-needed validation and support. One of the best ways
to feel less alone is to share your concerns with friends who take the time to
listen and understand what you are going through.
Rather than bottling up your worries, call a close friend and set up a coffee
date. Let them know you just need a moment to vent or talk things through.
6. Keep a worry journal
Keeping a record of your worries can help you analyze and process your
feelings. Starting a worry journal can be as easy as grabbing a pen and jotting
down a few pages before bed or whenever your mind becomes restless throughout
the day.
Simply writing down your thoughts about a bothersome situation may allow you to
look at them in a new light.
As you write down your concerns, here are a few questions to keep in mind:
What exactly are you worried about?
What are your feelings about the situation?
What’s the worst-case scenario?
Are there any concrete steps you can take to tackle the object of your worry?
7. Get moving
You’ve probably heard it a million times, but exercise can have a big impact on
your mental state. And it doesn’t have to involve a vigorous gym session or
10-mile hike. Even a 10-minute walk around the block can help calm a racing
mind.
