Wondering how to stop worrying about things you can’t control? You’re in the right place.
Worry is a natural emotion and, in some situations, it can help us be more productive. However, if you find yourself excessively worrying over everything in your life, it can have a significant negative impact on your health and wellbeing.
Toxic worrying can really take over your day to day life. You’re constantly thinking about the worst case scenario. If left untreated, it can also cause you to become sick. So, learning how to stop worrying about things you can’t control is essential. But, what exactly is toxic worrying and how can it impact your life?
What is toxic worrying?
Toxic worrying is where your worries take over your life. You’ll worry excessively, which in turn leads to a number of health and wellbeing issues.
With normal worries, you’ll be aware of them, but you’ll still manage to control the situation with healthy stress relievers. That is what mentally strong people do. With toxic worries, it’s like they replay over and over in a cycle and use unhealthy coping skills to deal with the situation.
Over worrying saps your mental strength. They are continuous and they actually prevent you from taking action to solve the problem.
So, toxic worrying is a type of worry about things you cannot control, and it often takes over your life.
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Why does it happen?
There are a lot of things that can contribute to toxic worrying. The most common include:
- Feeling vulnerable and insecure
- Lack of control
- Negativity breeds negativity
- Anxiety disorders
These are just some of the main causes of toxic worry. Feeling insecure and vulnerable is one of the most common. The more vulnerable you feel, the more you’ll worry about the things around you. Similarly, if you feel like you don’t have control over a situation, it can lead to a lot of distress, frustration and worry. That’s when learning how to stop worrying about things you can’t control becomes an essential skill to master.
Negativity breeds negativity
Of course, there is also the fact that negativity breeds negativity. So, the more you worry, the bigger those worries will become. Toxic worrying often starts out as healthy worry. Then, the more you focus and concentrate on your worries, the bigger they start to become until they eventually take over.
Toxic worrying can also be a sign of a more severe anxiety disorder. Worry is a common symptom of anxiety and if left untreated, it can quickly take over your life.
Stress can play a major role in worry. The more stressed you become, the worse your worries will be.
How can it impact your life?
The trouble with toxic worrying, is that it can have a drastic impact on your health and wellbeing. The longer the worry continues, the worse the side effects will be.
You’ll start to notice your physical health is slowly deteriorating. Toxic worrying leads to issues with headaches, nausea, dizziness and stomach aches. Many people are unaware that high levels of worry and stress can have a drastic impact on their physical health. It reduces the effectiveness of the immune system, leading to a lot more minor illnesses.
As well as the physical symptoms, you’ll commonly have trouble sleeping. You may struggle to fall asleep, or you may have trouble staying asleep. The minute you wake up you’ll also find your mind goes straight to worry. Are you starting to see why it’s so important to learn how to stop worrying about things you can’t control and create your own calm?
Toxic worrying leads to mental drain
Chronic fatigue is another common symptom. When you spend so much time worrying, it starts to wear you out mentally. This can leave you feeling constantly tired, particularly if you’re also having trouble sleeping.
In extreme cases, toxic worrying can cause you to avoid things. You could start to avoid going out for example, or you avoid certain situations to reduce the worry. When it starts to interfere with your daily life, that’s when you need to look into managing it. Don’t wait until it get’s that far to learn how to stop worrying about things you can’t control.
These are just some of the ways toxic worrying can impact your life. The longer it is left untreated, the worse it will become. Therefore, identifying the signs of toxic worry and taking steps to combat the issue is crucial for your health and wellbeing.
Easy To Spot Signs You’re a Toxic Worrier
Now you know what toxic worrying is, the question is how can you determine if YOU are a toxic worrier? And how to stop worrying about things you can’t control?
There are lots of signs and symptoms you can watch out for. Identifying toxic worry early on gives you the best chance of getting it under control quickly.
Here, are some of the most common signs you’re a toxic worrier.
Physical symptoms to watch out for
While worry is largely associated with mental and emotional symptoms, it can cause a lot of physical issues too. Just some of them include:
- Frequent stomach aches
- Weight gain or weight loss
- Dry and spotty skin
- Racing heartbeat
The stress caused by toxic worrying is what largely triggers the physical symptoms. Did you know for example, that the digestive system has the same amount of nerves as your brain? So, when something is off, you’ll be prone to issues like stomach aches.
When you’re worried, it can either make you go off your food, or overindulge in it. If you’ve gone off your food, you’re going to start losing weight as you won’t be consuming enough calories. If you overindulge, you’ll gain weight quite quickly.
The more you worry, the faster your heart will beat. A racing heartbeat can cause nausea and dizziness, as well as heightened anxiety. These are the main physical symptoms of toxic worrying you’ll want to watch out for.
You avoid situations
Often, when you worry so much about something, you’ll start to avoid it. Social worry is a good example of this.
Those who struggle with social related worry, start to avoid going out or being in social situations which make them uneasy. Those who worry consistently about money may start to avoid looking at bills and ignoring the problem.
Whatever it is you are worried about, your mind will come up with creative ways to avoid the situation. Unfortunately, this can have a detrimental effect on your mental health.
You tend to over plan
A common symptom of toxic worry is over-planning. This means you’ll follow a strict routine, planning ahead for any eventuality.
If you fail to plan, it sends you into a panic. You won’t deal with the unexpected very well and change won’t be something you’re excited about.
Constant worry over the future
Do you constantly find yourself worrying over the future? If so, this could be a symptom of toxic worry, and a tell-tale sign that you may need to learn how to stop worrying about things you can’t control.
There is nothing wrong with worrying a little over uncertainty. It’s natural to feel anxious and nervous over the future. However, if your worries are constant and you worry about every little thing that could happen, it’s a sign that it isn’t normal.
One of the tell-tale signs of toxic worrying is sleep troubles. When you have a lot on your mind, it’s extremely difficult to switch it off. This can mean you’ll find it really difficult to get off to sleep.
Or, you could find it difficult to stay asleep. Those who suffer from toxic worry tend to wake up frequently throughout the night. As soon as they awake, they begin worrying which in turn makes it hard to get back to sleep.
It is a vicious circle that can be really difficult to get out of. As you experience sleep troubles, it can also start to affect your health and wellbeing.
As you can see, there are a lot of symptoms of toxic worrying. The above are some of the most common you might recognize within yourself. If you do suspect you’re suffering with toxic worry, it’s important to take steps to start controlling it. The good news is, regardless of how bad the worries have become, there is help available to manage and eliminate it.
Implement these tips on how to stop worrying about things you can’t control!
If you are ready to unlock the calm, inner-peace and happiness you deserve, you need to take action. Toxic worry won’t go away just be reading about it. Take action! Start by unloading those random thoughts swirling around in your head! Empower yourself with the resources you need to stop toxic worrying, starting today.
A 3-Step Process to Stop Worrying About Things You Can’t Change
Most everyone has worried about something in their life on occasion, but some people manage to turn it into a full-time job!
Worry is a state of mind where the same issue goes around and around in an endless loop with no intention of ever coming to an end.
We feel that by having the problem constantly in our mind, front and center, it will magically find a solution, and the issue will go away. When we find a solution, the worry will evaporate, but we put no effort into actually finding the solution.
Worry can sap all your emotional, mental, and even physical energy, and it will if you continue to give it permission to do so. So, you have to stop giving your permission. But how do you do that?
How to stop worrying about things you can’t control – Before You Start
Think back to a previous time and make a note of every time you have worried in the past, and how that worry solved anything.
Can’t think of one? Okay, let’s move on.
There must have been a time in the past where worrying was actually useful for you. Explain one time where worrying created a benefit for you that you have been able to use to make your life better.
Can’t think of one? Okay, let’s move on.
One last thing. Let’s give this worry one last chance before we tackle it head on. Worry with as much angst and despair as you can for the next 30 minutes to see what happens. Go!
Nothing changed? Okay, let’s move on.
You have discovered for yourself that worry never actually solved anything, right? You have also discovered for yourself that worry has never created a single benefit for you or made your life better, right? And finally, you have worried to the best of your ability for 30 minutes straight and nothing changed, right?
How to stop worrying about things you can’t control – The Process
Now that you’ve seen that worrying doesn’t resolve the situation, and, in fact, has multiple negative consequences, let’s look at how you can stop the worry in three simple steps.
Step 1: Write down a detailed description of the issue.
It’s important to clarify exactly what it is that you’re worrying about.
- How it came to be there
- What the cause of it was
- How this issue will affect your life
- Any other pertinent details
Step 2: Write down what needs to happen for this issue to be resolved to your satisfaction.
If there is more than one solution, write them all down. You might think of more solutions later, but for now, just write the ones that come to mind.
Step 3: Make a decision and take action.
- Choose one solution and take action to implement it. It doesn’t even matter if you make the wrong decision and take the wrong action. You can easily make another decision and take another action if the first one doesn’t work out. That’s how I stopped worrying. I learned to replace it with some for of action.
- Sometimes, there’s nothing you can do to alleviate the issue itself, but you can still choose how you respond. Instead of negatively affecting your wellbeing by worrying, each time you start to worry, immediately redirect your thoughts to something positive. This takes practice, but the more you practice, the easier it becomes to create your own calm.
So, the next time you find worry creeping up on you, just STOP, make a detailed description of it, write down some possible solutions to it, make a decision, and get into action. You’ll find that, as soon as you tackle the issue in this way, your worry will dissipate.