Behavioral Health Treatment Services Locator
This online resource, provided by the Substance Abuse and Mental Health Services Administration , helps you locate mental health treatment facilities and programs. Find a facility in your state by searching SAMHSAs online Behavioral Health Treatment Services Locator. For additional resources, visit NIMH’s Help for Mental Illnesses webpage.
So How To Stop Worrying
If you notice youre caught up in a worrying storyline, know that you have the power to break the cycle. When it comes to short-circuiting the anxiety loop that worry puts us in, meditation can be a great ally. With practice, we learn to step away from the thoughts and emotions that entertain worst-case scenarios instead, we develop an awareness that allows us to not only see what our mind is inventing, but to also be less triggered by worry. We are essentially training the mind to be calmer, more at ease, and less reactive.
One such tactic is to acknowledge the presence of such thoughts in the mind, as uncomfortable as that may be. A trick to accomplish this is to think of your worry as a movie playing in your mind. As a viewer, you are there to sit and watch the film â not change the film in any way, even though you might naturally want to rewrite the script or silence the film altogether. Hitting âmuteâ might seem appealing, but it doesnât allow us to see the worry for what it really is: another thought among many, many thoughts.
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Do You Worry Too Much
Worrying doesn’t always deserve such a bad rap. Sometimes worry is a good thing, says Bruce Levin, MD, a psychiatrist and psychoanalyst in Plymouth Meeting, Pa. “If there is an actual threat then there is something to worry about,” he says. “If you run into a bear in the woods, you have something to worry about.” In these cases, “not worrying may be more of a problem than to worry.”
So how much worry is too much worry?
“It depends on the degree to which that disproportionate worry affects you and how much you are suffering and how much it limits you,” he says. “If it’s posing interference in your life or is enough of a problem or nuisance that you are distressed, the good news is there is help.”
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This Article Focuses On How To Stop Stressing Over Tiers Two And Three
That is, how you can stop stressing about the areas of your life which you have no control or only partial control over.
Now, lets get to the 31 ways to stop stressing!
Keep in mind, I dont expect all these methods to apply to everything you are dealing with. So feel free to choose the ones which apply best to your life and your specific situations.
Critical Stop Stressing Tactic: Look For Glass Is Half Full Opportunities
A while back, my wife had a lot of pain in a few of her teeth.
We went to the dentist, and she ended up having to go through a series of painful root canals and other operations.
At first glance, this was miserable .
But on the flip side, there was a big glass-is-half-full opportunity.
My wife has been struggling with a severe anxiety of being around people. Due to her anxiety, she hadnt been out in public much for a few years, including the dentist.
As painful and awful as it was, the pain in her teeth forced her to go into the dentist multiple times.
Which has helped reduce some of her anxiety over being in public places. .
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Reasons Why You Could Be Stressed About Nothing
The first three points are likely causing you to feel overwhelmed at times .
The latter two are the probable results and are signs that the demands on you outstrip your resources.
And, lets face it, on top of everything else that could befall you in life, you probably now also have to cope with the fall-out from the pandemic. Covid lockdowns, quarantines and/or closures with all their financial and social consequences are superstressful, with an inevitable impact on our mental health.
Then there are the less obvious things that contribute to you feeling stressed for no reason.
How Do I Let My Thoughts Come And Go
No matter how hard you try, you are going to have thoughts that enter your mind and seemingly refuse to leave. How can you let them come and go? It can take some time to combat self-doubt, catastrophic predictions, and other problematic thoughts when your brain seems to refuse to delegate tasks that are helpful and instead focuses on the bad. However, there are some ways.
- When they come, distract yourself. Whether its looking at your phone, taking a few deep breaths, exercising, immediately find a way to distract yourself and make it a habit.
- Usually, these thoughts are worries. Are they valid worries? If so, think of ways to control them. Some people become control freaks of their own mind, separating the helpful from the unhelpful, and thats a good thing.
- Substitute that thought for something better. Even if it comes back, keep substituting.
- Seek help from a therapist. When people have positive things happening, but they worry constantly, they may have other mental health problems they are unaware of. Seeking help from a therapist may be your best bet to stop those thoughts.
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Are There Clinical Trials Studying Generalized Anxiety Disorder
NIMH supports a wide range of research, including clinical trials that look at new ways to prevent, detect, or treat diseases and conditionsincluding GAD. Although individuals may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so that others may be better helped in the future.
Researchers at NIMH and around the country conduct clinical trials with patients and healthy volunteers. Talk to a health care provider about clinical trials, their benefits and risks, and whether one is right for you. For more information, visit NIMH’s clinical trials webpage.
Ask For Support At Work
If you find it challenging to stop worrying about work, even while implementing the strategies above, you might be able to seek support at work to mitigate the issues you’re experiencing stress over. Consider approaching your supervisor and asking for the accommodations you need. For example, if you’re worried about the amount of tasks you have to complete, you can suggest that your supervisor re-delegate a few tasks.
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Tips To Manage Stressful Situations
It might surprise you to learn that biological stress is a fairly recent discovery. It wasnt until the late 1950s that endocrinologist Hans Selye first identified and documented stress.
Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. Weve compiled a list of the top 10 ways to relieve stress.
Give Yourself A Designated Space To Worry
Limiting the time you spend worrying about work can help you make more space and time to focus on your personal life. Try to give yourself a designated space and timeframe to work through your anxieties. For example, if you commute to and from work each day, you can use your commuting time for this purpose and switch modes once you arrive at home.
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Offer Yourself Forgiveness And Compassion
Just like the forgiveness you might offer someone who wronged you, self-forgiveness allows you to let go of past events and move forward.
So, instead of giving yourself a hard time, tell yourself its all right:
Waiting to do that project didnt turn out so well, but its OK to make mistakes. Now I know what not to do next time.
Self-compassion can also go a long way toward easing the harsh criticism and self-blame that tend to trail in procrastinations wake.
Instead of focusing on how you messed up , offer yourself some words of comfort.
If it helps, consider what you might say to a friend:
- It sounds like youre struggling right now, but I can tell youre doing your best.
- That assignment sounds really stressful. I know you want to do the best work possible, but its just a first draft, right? You can always improve on it later if your team has any suggestions.
Dont you deserve that same kindness?
How Do You Stop Caring About Things You Can’t Control
When it comes to worries, one of the problems you should stop worrying about is something you can’t control. The idea is to put your energy into something you can control, but for many, this is hard. Here are some ways you can stop worrying or caring.
- Make a list of what you can and can’t control. Focus and put your energy toward what you’re able to control, and hopefully, you’ll start to worry less.
- Practicing meditative mindfulness is a good way for you to stop caring. Mindfulness teaches you to let go of any self-defeating thoughts or circumstances you can’t control, and instead worry about the here and now.
- Notice how you cope with your worries. Do you spend time thinking about them endlessly, or do you come up with solutions? When you start to focus on what you can change, come up with a plan. Mentally strong people solve problems and they dont ruminate as much.
- Seek help from a therapist. One technique a therapist can teach you is cognitive behavioral therapy, where you can learn to control how you react by changing your thoughts and habits.
They can help identify your fears concerning what you cant control. For example, if youre always predicting a catastrophic outcome, why do you do that? The people and circumstances youve faced can be one reason why you feel this way. Learning to spend less time with catastrophic predictions and endless rumination may require some therapy.
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Inform Yourself And Get Help
Visit your doctor to get a diagnosis.
If you already take any medication, have them review your meds as they too can cause you to feel stressed and anxious.
If your doctor prescribes any drugs, be sure to do your research. Familiarise yourself with Dr Kelly Brogans work.
Get advice from a CBT therapist.
Stop Worrying By Practicing Deep Breathing
When we worry, we often focus on bad things that might happen in the future. Staying in the current moment can help relieve worries and negative thinking plus reduce physical symptoms.
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.
Whether youre having trouble sleeping or you feel a panic attack coming on, deep breathing is a quick and easy way to stop worrying.
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They Leave Work At Work
Between 26 and 40 percent of workers feel their job is too stressful, according to the CDC. And working extra long hours, whether in the office or after youve left, is one reason why. We need time after work to disconnect in order to mentally recharge for the next day, according to one study published in the Journal of Occupational Health Psychology. So try to create a definite line between work time and personal time to cut back on worrying about your job.
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.
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Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
Signs And Symptoms Of Stress
Heres what might happen when youre feeling stressed all the time:
Just in case you havent already informed yourself about what stress really is, heres a quick rundown of what happens in your body.
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Understand What Motivates Your Worry
Have you ever wondered why you overthink and worry so much?
If you take the time to think about it, there might be some underlying causes as to why you struggle so much with excessive worry.
Its not easy to face your fears, but its also not easy to face what might be causing those fears. Find some time and a safe space where you can really look inside yourself to better understand your motivations, so you can take control of them and possibly get the help you need to get rid of them.
Its not always easy to learn how to stop overthinking and relax, but with practice, its possible.
Critical Stop Stressing Tactic: Set Realistic Expectations
If you set realistic expectations for yourself, then if things dont go perfectly , you will not worry about it as much.
For example, if you start a new workout routine, and expect to look like Justin Hartley from This is Us in 3 weeks, I hate to break it to you, but it isnt going to happen.
Feel free to insert your celebrity of choice in the above statement
But if you just focus on making incremental improvements, you will not get as stressed if progress is slower than expected.
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I Cant Stop Thinking About Bad Things That Could Happen
Sometimes it can feel like your mind is working against you. Youre trying to live your life, but your brain wont stop focusing on bad things that could happen. Whether or not those things actually will happen, these kinds of thoughts can be frustratingand exhausting. It takes a lot of energy to be worried all the time!
The emotion you feel when youre worrying all the time is called anxiety. Your body tenses up, and your mind becomes fixated on the thing youre worried about. It can be hard to concentrate on anything else. Anxiety can also affect your appetite and make it hard to sleep.
A little anxiety can be useful. For example, if youre anxious about an upcoming exam, it might motivate you to study so that you feel more prepared. But anxiety can easily get out of hand. If youre so anxious that you cant concentrate on studying, the anxiety is no longer useful.
What Is Overthinking Disorder
Overthinking is not a disorder, but instead tends to be a part of anxiety disorder. People who overthink may pick through their worrying thoughts with a fine-toothed comb, using all they can to worry and over-analyze their thoughts. While critically thinking about your life is important, overthinking tends to involve making a mountain out of a molehill, and it’s important to learn ways to stop worrying and overthinking if you want to have peace of mind.
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Is Your Worry Solvable
Productive, solvable worries are those you can take action on right away. For example, if youre worried about your bills, you could call your creditors to see about flexible payment options. Unproductive, unsolvable worries are those for which there is no corresponding action. What if I get cancer someday? or What if my kid gets into an accident?
If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After youve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, youll feel much less anxious.
If the worry is not solvable, accept the uncertainty. If youre a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome. The problem is, it doesnt work. Thinking about all the things that could go wrong doesnt make life any more predictable. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, tackle your need for certainty and immediate answers.