7 tips on how to worry less

Worry only attracts more worry. Worrying too early just causes excess stress. Worry is a thought about something that could or could not happen in the future. That means that it is an assumption, not a fact. We cannot eliminate all our worries, but we can choose where we direct our attention.  Here are seven tips that can help us worry less:

1. Notice it. Most of the time worry becomes a mental habit. We do it before we are even aware of it. It is just something our parents and grandparents and great grandparents did, so it is something we do. The first step to changing anything is to begin to listen to your inner dialogue to pinpoint when you are worrying. We often do not recognize what our mind is up to. We might be aware of feeling anxious and stressed but we don’t realize that we have some degree of choice in letting go of worries. Awareness of the process gives us more choice in how we respond.
2. Question it. Ask yourself if what you are worrying about is absolutely 100% true, if its actually going to happen etc.
3. Replace it. Say one or two positive affirmations each time you begin to worry. Pick the one that resonates best with you, and repeat it over and over again. E.g “I have the potential to handle any challenge that comes my way.”
4. Get physical. Distract yourself from worry by doing something physical: run, walk, dance, clean, etc… Go for at least 30 minutes.
5. Create a gratitude list. Worry is a negative projection into the future. By obsessing over that, we forget what we are currently blessed with. Write down everything you are thankful for. Take at least 30 minutes to really stretch and see all of the small things that make a big difference.
6. Deal with it. If you are worried because you have left something unfinished or you are avoiding completing a task, get into action now. Talk to who you need to talk to, make that phone call, etc.tackle big things first because they appear much scarier in your mind than they really are.
7. Get carried away. Put on your favorite song and let the melody carry you away. Really focus on the lyrics and notes, and if you find your mind wandering, bring it back to the song, as many times as you need to in order to change your frame of mind.