Are you an excessive worrier? 10 Tips to Overcome Excessive Worry
Do you ever find yourself lying in bed unable to fall asleep, worrying about all the things that might or might not happen? At one time or another, we have all been victims of worry. You may find yourself worrying about everything- your children, your health, your career, your marriage, your retirement; and the list goes on and on. You may even have defined yourself as a worrier. If you have tendency to worry excessively, there are tools that can prevent you from spiraling down into the bottomless pit of endless worry.
Excessive worrying can affect your body in ways that may surprise you. When worrying becomes excessive, it can lead to feelings of high stress and anxiety and even cause you to be physically ill. Your mind and creative energy is preoccupied with worry.
When you worry excessively, your body automatically responds to this as a threat to your well-being. The stress hormone, cortisol, is released. High levels of this hormone over a prolonged period of time can create long-term health problems. It can increase your risk of anxiety, depression, digestive problems, headaches, heart disease, sleep problems, weight gain…The list goes on and on.
Although these illnesses may have a biological component, changing your thinking pattern has been shown to be just as effective managing them. Depression is often times a result of looking back over your life and wondering, what have I accomplished with my life, will it ever get better? Will things change? As a result, one is stuck in a dark pit of hopelessness and depression sets in. Worry looks at the future and wonders how it will all work out. How will I pay my bills?, will I pay off my mortgage before retirement?, will I find a suitable life partner, how will my children turn out? ...and list goes on and on.
Worry decreases our memory and concentration and the creativity we need to solve the problems that we are worried about in the first place. What would happen if we took all the time we spend worrying and use it to find solutions to the issues we are worried about? You would be surprised how many years of our life we lose by worrying. If anything, worry is a thief of time. It robs you of time that you would be using to build your future.
No matter what you are going through, do not let worry rob you of your best days. You may be feeling overwhelmed, but do not let that keep you down. Use your faith and think positively about the situation that you are going through. You are stronger than you think. The words that we speak are very powerful. Speak to whatever challenge you are facing today. If you press long enough, push long enough, believe long enough, hope long enough, breakthrough will surely come.
10 Tips for coping with excessive worry:
You can learn to identify what worries you, and how to take care of yourself physically and emotionally in the face of stressful situations.
Develop awareness. Did you know that 85% of things we worry about never actually happen? Knowing this truth alone can set you free from excessive worry.
Determine if the thing you are worried about is within your control or out of your control.
If it is something out of your control, let it go and commit it to God or a higher power.
If it is something that you have control over, make a concrete plan with simple steps that you can take to address the issue you are worried about. Do one small thing each day.
Practice gratefulness. Once a day, finish this sentence: “Today, I am grateful for…”. Grateful people report lower levels of depression and stress, and higher levels of happiness.
Taking time for hobbies, such as reading a book, playing with your children, or listening to music. Everyday, commit to doing at least one thing that brings you joy.
Include power foods in your diet—food that boost your mood, energy and immune system (fruits and vegetables, lean protein, whole grains) and get regular exercise and plenty of sleep.
Learning to pray or meditate.
Hang out with friends or other people in your support system.
Know when to seek professional counseling. If excessive worrying is interfering with ability to function and enjoy life, seek help from a Licensed Professional Counselor who is trained to provide coping skills and strategies to overcome worry, depression, and anxiety.
The payoff for learning to manage worry is peace of mind and — perhaps — a longer, healthier life.
Healing Streams Counseling has Master’s Level Licensed Professional Counselors, who can equip you with skills to overcome worry, anxiety, and depression. Healing Streams Counseling – 314-643-7444
By Damaris Karanja, MA, MEd, LPC, RDN, a licensed Mental Health Professional Counselor and Registered Dietitian at Healing Streams Counseling.