Excessive Worry Can Make You Physically Ill
Physical signs can be the first sign that constant worrying is becoming a problem. Headaches, stomach aches, and shortness of breath can indicate that youre experiencing excessive worry.
- Stomach pain, nausea, or other gastrointestinal problems
- Sweating more than usual
- Feeling restless, tense, or paranoid
These symptoms can also serve as a sign to examine how youre feeling. You may need to practice deep breathing and focus on relieving your worry. Ultimately, one of the first steps towards learning how to stop worrying is to identify these physical symptoms.
Tip : Practice Mindfulness
Worrying is usually focused on the futureon what might happen and what youll do about itor on the past, rehashing the things youve said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.
Acknowledge and observe your worries. Dont try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsiders perspective, without reacting or judging.
Let your worries go. Notice that when you dont try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. Its only when you engage your worries that you get stuck.
Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.
Basic mindfulness meditation
Click here for a free mindful breathing meditation.
Grupe, D. W., & Nitschke, J. B. . Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14, 488501.
Get more help
Trust Yourself You Got This
We live, we learn. The more experience you have, the better equipped you will be to handle the curveballs that life throws your way.
Most of the stress we have comes from feeling like we arent capable of handling a situation. Whether youre worrying about finding money for a financial issue or working through a complicated problem in a relationship, things can easily seem overwhelming when you doubt yourself.
Regardless of what youve experienced in life, always believe in yourself.
Whatever problem you may be worrying about, you have every tool you need to solve your issues. Even if things dont work out as perfectly as you may hope, the more you trust yourself, the better you will be able to navigate these situations and let go of the fear.
Don’t Miss: What Can Help With Anxiety And Stress
Zyllion Shiatsu Back And Neck Massager
- How it may help with anxiety: Shiatsu massage is known to relieve stress and anxiety. It also helps promote calmness and emotional and physical relaxation.
Shiatsu massage is the best type of massage for people who want to feel relaxed and relieve stress, pain, and tension. Its a Japanese style of massage that may help relieve anxiety and depression.
This Zyllion Shiatsu Back and Neck Massager bends to most neck and body contours, as well as the lower and upper back, abdomen, calf, and thigh.
The best part is the 90-day trial window. So if you dont like it, you can simply send it back for a full refund.
What Happens When We Dont Manage Stress Effectively
In small doses, stress can actually be useful as it helps you to stay focused, alert and increases energy. But when stress becomes chronic though, it can damage your health, mood and relationships. Basically, your overall quality of life!
Stress is sneaky! It can easily creep up on you so that being frazzled and overwhelmed starts to feel normal. You may not even recognize how much it is affecting you so it is really important to recognize the signs and symptoms of stress and then take steps to stop feeling so overwhelmed.
You May Like: What To Do For Stress Headaches
Why Is It So Hard To Stop Worrying
Constant worrying can take a heavy toll. It can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefsboth negative and positivethat you hold about worrying:
Negative beliefs about worry. You may believe that your constant worrying is harmful, that its going to drive you crazy or affect your physical health. Or you may worry that youre going to lose all control over your worryingthat it will take over and never stop. While negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging.
Positive beliefs about worry. You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, youll eventually be able to figure it out? Or perhaps youre convinced that worrying is a responsible thing to do or the only way to ensure you dont overlook something? Its tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.
Stop Worrying By Sharing Your Fears With Supportive Friends And Family
Its easy to get lost in your thoughts as a chronic worrier, forgetting about family and friends without realizing it. Connecting with others is a powerful method to transform your emotional well-being, even when you feel like isolating.
Sharing the source of your stress, anxiety, or worry with a family member or friend can help you maintain perspective. Many times, our worries are irrational, but they dont seem that way in our own minds.
Talking with supportive friends or family can offer a new view of the situation and be an effective way to stop worrying.
Also Check: What Causes Stress And Anxiety
How Does Anxiety Work
Anxious thoughts chase each other like a dog chasing its tail.
Imagine a woman who has a headache, and the very next thought that jumps into her mind is, Oh no, maybe its a brain tumor, says Dr. Albers. That creates anxious energy. She tells her husband about the headache, who says, This is the first headache youve had in years. Its probably just a headache.
That feels good for about 20 seconds because its true. But then she thinks, This is unusual, Ive had this headache for 30 minutes. He wasnt really listening to me. Next thing you know, shes online, checking out symptoms for brain tumors. She doesnt meet any of the criteria until she sees headache on the list and thinks, Thats no good! Now shes back to square one.
This is one small example of how trying to quell anxiety with reassuring thoughts, or to fix anxious thoughts with other thoughts, just doesnt work. Its also exhausting.
Reassuring thoughts are like a short-acting drug they wear off quickly, says Dr. Albers. Then, the irrational thoughts come flooding back in.
Limiting Anxietys Impact On Your Leadership
Once you have a better sense of how you experience anxiety and how you can manage it daily, its time to turn to how it affects your leadership and management abilities.
Make good decisions
Anxiety can impair our judgment. It can cause us to focus on the wrong things, distort the facts, or rush to conclusions. Ideally, we could postpone critical decisions until were in a better frame of mind, but thats not always possible.
In anxious times its important to proactively set yourself up to make good choices. Much as you do when separating the possible from the probable, start by acknowledging that your emotions can make you an unreliable narrator and that you will likely be prone to negative thoughts. Lets say youre prepping for a speech and the last time you spoke to a group of a similar size, you felt that you bombed. You may even have a long-held belief that youre a terrible public speaker because a middle school recitation drew snickers. Ask yourself: Are you being objective? If youre not sure, check whether your memory is correct, perhaps by asking a colleague who was in the room for feedback.
Of course, you need to ask the right people. Boyes suggests you find a trusted adviser with a decision-making style that differs from your own. If youre impulsive, consult someone who is methodical and conservative, for example.
Practice healthy communication
You May Like: How To Get Rid Of Stress Pain In Neck
First And Foremost Some Worrying Is Okay
There are some things in life worth worrying about. Parents with kids can attest to this. When you see your child wipe out on a bike, the worry flag goes up. Thats totally okay. Parents are hard wired to worry about things like that. If your loved one is in surgery or giving birth, youre going to pace the waiting room waiting for news. Theres nothing anyone can do about that. The first step to let go of your worries is to accept that you are going to worry about things sometimes. Its just a matter of identifying what is worth worrying about.
Mindfulness For Teen Worry: Quick And Easy Strategies To Let Go Of Anxiety Worry And Stress
In Mindfulness for Teen Worry, a clinical psychologist offers quick, easy-to-learn mindfulness skills teens can use anytime, anywhere to stop worries from growing and taking over.
Part 1: Moving Out Of Worry Wasteland With MindfulnessWhy You Get Stuck In Worry WastelandThe Magic Of MindfulnessThe Beginners Mindfulness Tool KitGetting Back In Control By Letting GoMindfulness For Your Body
Part 2: Mindfully Managing The Top Four Teen WorriesFreeing Yourself From School PressuresManaging Social Worries With MindfulnessMindfulness For A Positive Body ImageFreeing Yourself From Family Frustrations
Part 3: Staying Mindful For LifeManaging Worries For Life With Mindfulness
Don’t Miss: Can Stress Give You Stomach Pain
Tip : Challenge Anxious Thoughts
If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle lifes problems, assuming youll fall apart at the first sign of trouble. These types of thoughts, known as cognitive distortions, include:
Ways Of Letting Go Of Worry With Mindfulness
1. Pay attention to the time zones of your thoughts
This is my favorite and, to be honest, an easy tip! Keep this question in mind, all the time. In which time zone Im in right now?. This is a simple question to ask when you start to worry about something. Is it about the past, that anyway, you cant change? Is it not arriving yet, and you will be able to tackle it tomorrow?
And by the time you realize that your worry is in the past, or in the future, draw you back to the present moment. Take a deep breath, and focus on all sensations of the current moment. Maybe youll hear wonderful birds singing. You wouldnt notice being lost in your thoughts. Maybe youll see a wonderful sky with white clouds. You would miss them otherwise. Maybe youll smell this beautiful rose in front of you, differently, without that thought in mind.
When you know how to touch the present moment deeply, you touch eternity. You touch the past, and you touch the future
Recognize the right time zone of your thought, and draw your focus on the present moment. You will find your worries dissipate. Instead, you can fill yourself with some sparkling joy of abundant nature, of which you belong.
2. Recognize mindfully and deeply our worries
When you are worried, that is because we are attached to these ideas. They bring us anxiety and malaise.
3. To let go of worries, recognize your ideas of happiness
The Buddha said, What cows?
4. Know that All that I desire is within me
You May Like: Why Is My Dog Stressed
An Endless Worrying Life
Do you have worries? That would be the most naive question, wouldnt it? Every one of us has worries and lots of them. A meeting of tomorrow that youve not finished preparing? Your daughter does not sleep well? Your company is closing up and you may lose your job? Or the rent is coming and you dont feel very abundant? And each day, new worries are adding in. Our worries seem to be an endless list.
Chronic worrying can affect your daily life. It creates tensions at work, loss of appetite, stressful relationships, and sleeplessness.
Letting go of worries is easier said than done. Will stress therapy helps? Perhaps. But dealing with stress and worries from the surface may not resolve the problem. There is a more sustainable way of letting go of worries: practicing mindfulness.
Do You Have Fear Anxiety About Letting Go Of Stress
Does the idea of reducing stress cause your anxiety to skyrocket? How do you really feel about reducing your stress? Most of us automatically respond that wed love to have less stress in our lives. Many times we state proudly that were working on getting rid of so much stress. Yet the stress hangs on. And on. And often, it builds. Do you find this happening to you? Is it possible that the idea of letting go of even some of your stress creates anxiety? Is there a small chance that you might be afraid of reducing stress?
Read Also: What To Do For Stress And Anxiety
Am I Worrying Too Much
If you have the occasional anxious thought, theres likely no need to be concerned about your emotional well-being or mental fitness. However, chronic worrying can be a symptom of something more serious, like an anxiety disorder. This type of worry can lead to physical symptoms like muscle tension, insomnia or poor sleep hygiene, stomach pain, back pain, and panic attacks.
Are anxiety and chronic stress starting to interfere with your daily life, work, or relationships? If so, its time to get serious about learning how to stop chronic worrying.
Taking Action To Manage Your Anxiety
Once you make your way through these three steps, you can start to manage your anxiety daily in ways that allow you to grow as a leader and be more resourceful and productive.
The following tactics can help ground you.
Control what you can
Many faith traditions teach us to accept what we cannot control, without preoccupation or panic. But in the middle of an anxiety attack at work, you probably dont have time for philosophy. So heres what to do when things feel completely off the rails.
Structure your time. A solid body of research shows that improved time management disposition meaning your attitude toward how you organize and value your time has a positive impact on mental health. And its especially crucial when youre gripped by anxiety.
First thing in the morning, create a to-do list and a detailed schedule for your day. I like to do it while having my coffee. You might use 30-minute increments to spell out when youll shower, take a lunch break, make a phone call, or tackle that report that needs to get done. This is what many experts call timeboxing. While youre at it, try to avoid what cognitive behavioral therapy terms cognitive distortions. These are the catastrophic thoughts, self-judgments, and all-or-nothing ideas that often accompany anxiety.
Be careful not to overschedule or overestimate your productivity instead focus on the critical work and leave time to take care of yourself.
Develop techniques for situations you cant control
Read Also: Do Stress Vitamins Really Work
The Day I Chose To Free Myself
In college, I remember one of my professors asking each person in the classroom what they wanted to accomplish at the end of their academic career. The first thing that came to mind was I dont want to take things personally any longer.
I did not realize it at the time, but at that very moment, my journey had begun.
While completing my degree, I worked closely with people who had been abused and neglected. They had been completely and utterly unseen by the people they trusted most. Not only did my heart ache for what they had lived through, my eyes slowly started to open. These amazing individuals were enough, even if no one ever led them to believe that they were. And I was enough. I didnt have to second-guess the things that I did or allow self-doubt to get in the way of my happiness. I could simply exist in the world without my anxiety defining me.
Shortly after this discovery, I met a kind Buddhist mentor, and through deep daily mindfulness practices, I learned how to tame the anxious, unproductive thoughts that came into my mind and not get swept away by them.
Dont let self-doubt get in the way of accepting yourself, imperfections and all.
How To Meditate With Anxiety
Explore how mindfulness and meditation can help soften feelings of anxiousness, reduce stress, and calm a panic attack in our new mindful guide to meditation for anxiety.
Anxiety is our bodys way of saying, Hey, Im experiencing too much stress all at once. This happens to the best of us. But when that feeling of being always on alert becomes background noise that doesnt go away, thats when its time to seek help. Mindfulness and meditation for anxiety is a growing field that can help you navigate the many ways that anxiety can affect your life. This guide is not meant to serve as a diagnosing tool or a treatment pathits simply a collection of research and practices you can turn to as you begin to help right your ship.
You May Like: What Can You Take For Anxiety While Pregnant
Recommended Reading: What Foods Help With Stress