“Worry never robs tomorrow of its sorrow, it only saps today of its joy."
How do the words above resonate with you?
Pause here for a moment and free yourself from distractions:
Take a deep breath in... exhale slowly... deep breath in... exhale slowly... deep breath in... exhale slowly... calm your mind and be present...
worry /verb/
give way to anxiety or unease; allow one's mind to dwell on difficulty or troubles.
Grab a pen, your journal or a piece of paper and take time to answer these questions:
Why do you worry? Think for a moment... Have you ever asked yourself this question?
What things do you worry about? Make a list...
What has worrying solved? Be honest with yourself... no judgement...
Worrying is only useful if you can do something about it. We know this. However, worry can be difficult to shake. One negative thought easily leads to another. If the pattern continues worrying can have a negative affect on our physical health.
How has worrying impacted the quality of your life in the past year? Sit with that questions as long as it takes to formulate an answer...
To assist you in reducing the stress worry provides, take a look at these helpful tips.
How to stop worrying - 9 steps to reduce your stress (betterup.com)
1. Try mindfulness and meditation: A guided meditation app can help you practice clearing your mind, refocusing your thoughts, or distracting yourself from your worries. Over time, meditation can help you get into a flow state, which allows you to focus on your priorities and knock tasks off your to-do list with ease.
2. Practice deep breathing: You may experience shortness of breath or chest pain when you start to worry. Practicing deep breathing can redirect your attention from your worries and help you become grounded in the present.
3. Do a body scan: When you’re worrying, it’s natural to tighten your muscles. Over time, raised shoulders or a tight jaw can cause chronic muscle tension. Scanning your body can help you reconnect to the present and feel more grounded.
Start at your toes and give dedicated attention to each part of your body up to your head. When you feel tension, focus on breathing into that discomfort and physically relaxing.
4. Talk to others: Even if you feel tempted to isolate yourself, connecting with others can transform your emotional well-being. Sharing your concern with someone else can help you maintain perspective. Many times, our worries are irrational, but they don’t seem that way in our own minds. Talking with friends, family, or a professional can offer a new view of the situation and distract you from your worries.
5. Turn your negative thoughts around: Looking for a silver lining can help train your brain to be on the look out for positives and interrupt the cycle of constant worry.
A daily gratitude practice can be helpful.
Engaging your mind through curiosity and humor can quickly shift you into a better place and provide a break from the negative.
You can even try to be curious about the way you worry!
6. Keep a daily emotions journal: Checking in with ourselves is an important component of maintaining mental wellness. Keeping a daily journal can help you track patterns and preempt stress before it feels out of control. Catching worry early will ultimately help you feel better and stay focused on what matters most to you.
7. Maintain a regular sleep schedule: Late nights and early mornings can wreak havoc on your well-being. If your mind is racing, meditating, journaling, or doing a body scan can help you settle before bed.
A quiet, dark, and cool room can also make it easier for you to sleep. Focus on making your sleep space as soothing and comfortable as possible to prioritize healthy sleep habits.
8. Distinguish between what you can control and what you can’t: When you’re worrying, ask yourself, “What can I control?” This can help you be more proactive when there is something you can do, and release your worry when you discover there’s nothing you need to do about the situation. When you notice there’s nothing you need to control right now, you can stop searching for a solution and let yourself relax.
9. Get moving: Focusing on your body can help ground you in the present moment, so exercise is a great way to redirect your energy.
Going for a walk or run may help shift your attention. Your physical health is an important buffer against constant worry as it is harder to break the cycle when you don't feel well or have low energy.
Listening to music is a powerful way to drown out your worries. Hitting the gym with your headphones in can get your blood pumping and help you feel better quickly.
Even simple stretches can help reduce worry. Relieving tension in your neck, back, legs, and arms can lead to a flood of endorphins.
10. Take positive action: Doing something you love is a great way to keep your stress at bay. Even when it feels difficult to pursue your hobbies, taking a small step doing something you enjoy can be transformative. Focusing on any activity that makes you feel good can quickly shift your state of mind.
How will reduce worry and increase the quality of your life? What are you willing to do..?
Don’t miss your opportunity. Be intentional. Encourage others to do the same and watch what happens.
You got this!
Coach Tavia
#learnandgrow, #yourchoice, #yourjourney, #ittakescourage, #confidence, #justdoit, #faith, #wisdom, #responsibility, #selfawareness, #honoryourself, #commitment, #intention, #youhavearighttoyouruniqueness, #shareyourgifts, #learnthelesson, #powerforward, #bepresent, #leadbyexample, #leadershipdevelopment, #leadershipcoach, #lifecoach, #letsgo
Reference:
How to stop worrying - 9 steps to reduce your stress
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