Worry often gives small things a big shadow
Worry is a common human experience. However, for some people, worry can become excessive and debilitating. It can affect your state of mind, your weight, your sleep, relationships, confidence, self-esteem, and can increase anxiety. There are many different reasons why people worry. Some common origins include:
- Copying from others: If you grew up in a household where worry was a common emotion, you may have learned to worry from your parents or other caregivers.
- Past experiences: If you have had negative experiences in the past, you may be more likely to worry about similar experiences happening in the future.
- Perfectionism: If you are a perfectionist, you may worry about making mistakes or not being good enough.
- Unrealistic expectations: If you have unrealistic expectations for yourself or others, you may be more likely to worry about not meeting those expectations.
- Fear of failure: If you are afraid of failure, you may worry about not being successful or not achieving your goals.
- Trauma: If you have experienced trauma, you may be more likely to worry about it happening again.
How to Overcome Worry
There are many different ways to overcome worry. Some helpful strategies include:
- Identify the source of your worry: The first step to overcoming worry is to identify the source of your worry. Once you know what you are worried about, you can start to address it.
- Challenge your thoughts: When you worry, you often have negative thoughts about yourself, the future, or the world. Challenge these thoughts by asking yourself if they are realistic and helpful.
- Practice relaxation techniques: Relaxation techniques can help to calm your body and mind, which can make it easier to cope with worry. Some helpful relaxation techniques include deep breathing, meditation, and yoga.
- Take action: If you are worried about something, take action to address it. This could involve talking to someone, making a plan, or taking steps to change the situation.
- Focus on the present moment: When you worry, you are often focused on the future or the past. Try to focus on the present moment by paying attention to your breath, your surroundings, or your body sensations.
- Reach out for help: If you are struggling to overcome worry on your own, consider taking a look at our Help & Support Services.
Tips to Help Overcome Worry
Here are some exercises that can help you overcome worry:
- Worry time: Set aside a specific time each day to worry. During this time, you can allow yourself to worry about anything you want. However, outside of this time, you should try to focus on other things.
- Worry notes: Write down your worries on post-its. Then, one by one, add possible solutions.
- The button technique: Imagine that you have a button in the center of your palm. When you think of a worry, press the button and imagine the worry disappearing.
- The five senses: When you feel worried, focus on your five senses. Pay attention to what you see, hear, smell, taste, and feel. This can help you to ground yourself in the present moment.
You might also like to try the other grounding techniques below.
