Your fears and worries can be projections about possible problems in the future, obsessions over things that already happened and can’t be changed, or preoccupations with things that could be insignificant but end up getting magnified through worry.
Examples might be to flip negatives to positives, “I’m [not] going to fail this test,” “He’s [not] going to reject me,” “I’ve been using the bathroom a lot — [but] I probably [don’t] have diabetes,” etc. Be as specific as possible when you write down and correct these thoughts. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
What evidence is there that this is true? What evidence is there against it? (i. e. “We’ve had fights before and we always work it out. Even when we had a big blow-up last year, we talked it through and we have a strong friendship. “) Is there a different way you could look at the issue? Can you imagine a more positive outcome? What are the chances that this worst-case scenario will actually come true? What are other possible, more likely outcomes? Is this thought helping me or hurting me? What would I say to a friend who was thinking this way?
Expecting the worst won’t stop those things from happening — it doesn’t truly “prepare” you for a bad outcome. [6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Think about why you predict that things will not turn out well. Is it because they are uncertain? What is the chance that there could also be a positive or neutral outcome?[7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Ask yourself — does expecting the worse somehow give you control over other people? The weather? Does it change the outcome at all, or just make you feel low? If you always expect the worst in regards to your health, do what you can to improve your health. You can’t control your genetics or some environmental factors, but you can eat healthily and get exercise, see the doctor if you think something is wrong. If you expect the worst of other people, consider losing your expectations entirely or dropping people who can’t meet your needs. If your friends always let you down, ask yourself if what you are expecting from them is reasonable. Are you expecting them to be perfect? Or are you asking them to be supportive and they always tear you down? You can’t control whether or not someone will do what you ask, but you can control how you respond. Try asking for what you need and letting go of the outcome by focusing on solving problems. If your needs are continually not met, then you may need to distance yourself from those people and find some more supportive friends.
If you think “I’m too keyed up to fall asleep and I probably won’t get any sleep tonight again and I’ll be a wreck tomorrow,” stop yourself and put it positively. “I want to fall asleep now, so I’m going to focus on relaxing. " You can subtly “rewrite” your ordinary thoughts to be a little more positive. If you think “I don’t know how to do that!” change it to, “I’m going to learn how to do that. " When a positive thought comes to you, repeat it. Positive thoughts help you build resilience and create an upward spiral of emotional well-being. [9] X Research source
During your worry time, you can write about the things that you are worried about, or you can just sit and think through each of them. Do some problem solving if you want or just worry.
Remember that the diary is for you and your thoughts, so don’t worry about spelling, grammar, or sounding silly or strange. This is your place to express anything that’s on your mind, no matter how small or large. You may want to write in your diary every night before bed, to get your worries out.
Go through this until you can’t go any further. Ask yourself what you need to approach the situation right now, then go about getting that thing. [12] X Research source www. myneurogym. com/. . . /MYM_Rosenberg_Anxiety_5. 4. 15_Final. pdf For example, if you are constantly worried about losing your job, ask yourself: “Okay, say the worst has happened and I lost my job. . . What then?” You can search online and read the help wanted section every week; you can learn how to apply for unemployment; you can work your contacts to see if anyone has a lead on a job. This is very different than just thinking: “Why bother doing a good job? I’m just going to lose it anyway. "
When you feel despair, you don’t have to laugh it off, but you can ironize the drama of it all. If you feel lonely or abandoned while your partner is traveling, think “Oh poor me, I love someone and he’s having fun and therefore I must suffer. " Look for the silly upsides of your situation: “Well, I haven’t had a serious relationship in two years, but on the plus side nobody’s “borrowed” one of my sweaters permanently in that long either…” Talking with a good friend or family member who knows your patterns can help you learn this habit—gentle teasing can help you get out of a negative train of thought.
Check in with your five senses: ask yourself what you are seeing, what you feel, what you smell, taste, and hear. Pay attention to your breath. If you are breathing quickly, try to breathe slowly and deeply. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try tensing and relaxing each muscle in turn, slowly. Focus only on how your muscles feel. If you are deep in a panic, try wiggling your toes. This can wake you up into your body. [16] X Research source
Spend time just having fun as well. Socializing may bring up certain anxieties in you, but it is ultimately healthier than isolation. Surround yourself with positive people. If you know people who have an upbeat outlook, who encourage you, and who make you feel good, spend more time with them.
Anxiety can come with or without symptoms of depression. Any fear that interferes with your quality of life is likely a symptom of anxiety. See your doctor or make an appointment with a psychiatrist if you feel you might have anxiety or depression. If you experience suicidal thoughts, see your doctor immediately or call/text the United States Suicide and Crisis Lifeline: 988.
If you are not interested in medication, just let your doctor or therapist know. You have options. Ask about cognitive-behavioral therapy, which focuses on helping you identify and alter thought patterns. You may also join an anxiety management group. Consider living well part of your anxiety management plan: plenty of rest, exercise, good food, and mindful meditation.
Try to do one little thing you’re afraid to do every day.
If you’re not sure what you want, try making a list of what is most important to you. It may be something abstract, like love, or something concrete, like money. Once you’ve done this, look over your list and try to see if there are any themes or beliefs that emerge. Maybe you notice a lot of the things that are important to you have to do with providing care and being around animals, but little to do with money or status. Maybe pursuing a life on an animal sanctuary would be a fulfilling path for you.
Sleep enough. Adults need seven to nine hours a night, while children and teenagers need nine to 11 hours of sleep. Get into a regular sleep pattern where you go to bed and wake up at about the same time daily. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Eat your three meals a day, with healthy snacks in between. Don’t obsess over food, however: not everything needs to be healthy. Eat when you are hungry, and be mindful of portions. Be sure to eat a variety of foods, as this will get you the nutrients you need. [23] X Research source Exercise. Aim for about 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Exercise on a regular schedule, but notice when you need a little extra movement. When you are feeling really down, that might be your cue to get up and do something active, like a short walk or even a household chore. Avoid abusing substances. Alcohol and drugs can aggravate anxiety.
