Train your brain to stop worrying about everything
1. Understand Your Worry
Acknowledge the worry: Recognize when you're worrying instead of ignoring or suppressing it.
Identify the triggers: Note when and what you tend to worry about. This helps you address the root causes.
2. Challenge Your Thoughts
Ask yourself questions: Is this worry realistic? What evidence supports it? What evidence contradicts it?
Reframe the narrative: Replace negative thoughts with balanced ones. For instance, change "What if I fail?" to "What if I succeed, or what can I learn?"
3. Practice Mindfulness
Focus on the present: Use mindfulness techniques like deep breathing, grounding exercises, or meditation to bring your attention to the here and now.
Let go of what you can’t control: Acknowledge that some things are outside your influence and choose to focus on what you can do.
4. Set a “Worry Time”
Limit worrying to a specific time: Schedule 10–15 minutes a day for worry. If anxious thoughts arise outside this time, remind yourself you’ll think about it later.
Evaluate during the session: Often, you'll find many worries feel less pressing when you revisit them later.
5. Build Resilience
Focus on problem-solving: When faced with a worry, brainstorm potential actions rather than ruminating.
Develop healthy habits: Regular exercise, good sleep, and proper nutrition improve your mental resilience and reduce anxiety.
Gratitude practice: Write down three things you're grateful for daily to shift your focus from fear to positivity.
6. Shift Attention
Distract yourself: Engage in hobbies, connect with loved ones, or immerse yourself in activities that bring you joy.
Learn new skills: Activities like painting, learning a language, or trying something new can redirect your focus and foster confidence.
7. Seek Support When Needed
Talk to someone you trust: Sharing your worries can help you gain perspective.
Professional help: If worry feels overwhelming, consider working with a therapist to explore strategies like Cognitive Behavioral Therapy (CBT).
Consult an appropriately licensed mental health or medical professional if you’re concerned about your symptoms. If you’re having thoughts or harming yourself or ending your life, call 911, go to the nearest Emergency Department, or dial or text the national 24/7 crisis hotline at 988 or visit 988lifeline.org
