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How to Manage Toxic Worrying
Identifying toxic worry is one thing but learning how to worry less about things you can’t control is entirely another. When you’re gripped by worry, it can be really difficult to switch it off. This is especially true if you’ve been dealing with toxic worrying for a long time.
So, how can you manage toxic worrying? Read on to discover some of the best strategies you can follow.
Talk to someone you can trust
One of the best pieces of advice you can follow when you’re figuring out how to worry less about things you can’t control, is to talk to someone. Bottling up your worries and keeping them to yourself is only going to make them worse.
Ideally, you’ll want to talk to a friend or family member. Often, when we express our worries and concerns, it takes some of the power away from them. The more you talk things through, the easier t becomes to manage your worries.
Plus, talking to someone else gives you the opportunity to identify solutions you might not have thought of. Even if it doesn’t, simply offloading your worries can make the world of difference. If nothing else, it helps you understand how to worry less about things you can’t control.
If you don’t have a friend or family member you feel comfortable talking to, don’t be afraid to go to a professional. A therapist or a coach can help you identify the worry and the best ways to manage it.
One of the most common pieces of advice you’ll find when trying to deal with toxic worry, is to exercise regularly.
Have you ever noticed how great you feel after a good workout? When you exercise, the brain produces feel-good hormones. It helps to combat stress, worry and it boosts self-confidence.
If you’re low on confidence, this can actually be a cause of toxic worry. So, anything you can do to improve it, will also reduce how much you worry.
Other great benefits of exercising regularly for toxic worry include improved sleep, enhanced mood and better weight management. These are all tangible benefits of taking action to change what you can and learning how to worry less about things you can’t control.
Bring structure into your life
In order to combat worry, it can really help to have some level of structure in your life. This means, having a daily routine you can follow.
As a lot of worry centers around uncertainty, having a structure in place can prove invaluable. So, if you don’t currently have a routine, now is the time to start one. That’s one thing you can control and change right away while learning how to worry less about things you can’t control.
Begin by creating a set morning and evening routine. Start small and introduce new healthier habits slowly. The more you work on your routine, the more in control you’ll feel of your life.
Ensure you get plenty of sleep
We’ve talked about the effects a lack of sleep can have on toxic worry. So, if you’re looking to eliminate the problem, you’re going to want to focus on getting plenty of sleep.
The question is, if toxic worry cases sleep disturbances, how can you get more of it? Well, it starts by creating the perfect sleep environment. Avoid technology for at least an hour prior to bed, make sure your bedroom is the right temperature and the room is clean and tidy.
You can also write a worry list either early in the morning or just before bed. This allows you to write down your worries, getting them out of your head.
Analyze your worries
Finally, another way to learn how to worry less about things you can’t control, is to analyze your worries. That is, writing them down and identifying whether they are genuine worries.
You can look at what you are worrying about and why. Then, challenge how you think about that particular worry. Is there another way to look at the situation? If you keep imaging the worst-case scenario, switch it up and start focusing on the best-case scenario. This will train the mind to start focusing more on the positives.
Managing toxic worrying isn’t always easy. However, the tips above can really help. Remember, it’s going to take some practice to start managing the things you’re worried about, particularly if you’re a natural worrier. However, if you focus and persist on the above, you’ll soon start to see a reduction in how much you worry.
Taking Control of Your Worries
While it may not seem like it, it is possible to take control of your worries. With a little patience, practice and persistence, you can become calmer. You can also learn how to worry less about things you can’t control, and take control over your worry as soon as it starts to occur.
If you’re ready to take back control over your worries, keep reading to discover some of the best ways to do it.
Arm yourself with facts
You’ll often find that toxic worry stems from either a lack of information or the wrong information. You could be worrying about something that you don’t fully understand for example.
So, if you want to take control, you’re going to want to arm yourself with facts. Learn everything you can about the thing you’re worrying about. That’s the first step in learning how to worry less about things you can’t control.
The more knowledgeable you are about the thing you’re worried about, the less you’ll actually worry. You’ll be able to focus on the things you CAN control, and let go of the rest.
Create a plan
Having a plan in place to combat toxic worry is also a good idea. For this, you’ll need to write down all of the things you’re worried about.
Once you have your worry list, you can start to think of ways to reduce them. Create an action plan for each one of your worries. How can you eliminate the worry and what steps will you need to take? Creating a little to-do list of things you can do to reduce the worry can also really help. As you tick off the tasks, you’ll start to feel more in control of the situation.
Allow yourself small worry windows
Of course, not worrying at all would the best possible outcome. However, it’s actually healthy to worry sometimes.
Rather than trying to ignore your worries, it can really help to make time to acknowledge them. Setting aside small windows of time each day which allow you to worry can help to control the situation.
You basically train your mind to worry only during these designated periods. Then, once the time is up, you aim to forget about your worries for the rest of the day. This creates a much healthier balance, ensuring you aren’t burying your head in the sand, but you also aren’t letting your worries take over either.
If you’re ready to learn how to worry less about things you can’t control, you have to start with challenging your thoughts.
Learn how to worry less about things you can’t control by challenging your thoughts
When you start to notice those negative worrying thoughts, it’s time to challenge them. It’s common to make your worries appear worse than they actually are. You’ll find yourself jumping to the worst conclusion, expecting things to turn out really badly.
The trouble is most of the time these thoughts aren’t factual. You’re literally worrying yourself sick and not leaving yourself open to the possibility that things won’t be as bad as you think.
By challenging your thoughts, you’ll get to see whether your worries are genuine concerns. It also gives you the opportunity to identify healthier, more positive ways to look at the situation.
Look at what the probability of the worst-case scenario happening is. Also look at whether the worry is helping or hindering the situation. If it isn’t helping, why are you giving it the power to control you?
However, learning how to worry less about things you can’t control isn’t always. That’s why you’ll need to work on challenging your negative thoughts and worries every single day.
Interrupt the cycle
A great way to take control of your worries is to interrupt the cycle. When you catch yourself worrying over something, turn your focus to something else.
Exercise is one of the best distraction techniques. As soon as you start to feel that worry building, get up and start moving. The exercise will both interrupt the worry cycle and help you to eliminate built up stress and anxiety. Meditation, deep breathing and reading are also great distractions you can try.
Overall, toxic worry can have a significant impact on your health and wellbeing. However, there are ways to tackle and control it. You now know some of the best things you can try to take control over toxic worry and start living a happier, healthier life. The next step is up to you!
Overcome Toxic Worry