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How To Stop Worrying: 5 Helpful Tips

Are you worried, anxious and constantly in a trigger fight or flight mode throughout the day? If yes

Dr. Paras
Dr. Paras
Sep 05, 2023
How To Stop Worrying: 5 Helpful Tips

Are you worried, anxious and constantly in a trigger fight or flight mode throughout the day? If yes, be assured that you aren’t the only person experiencing such emotions. Worrying is a natural part of life, and it's something that everyone experiences at one point or another.

However, chronic worrying is where we need to draw the line. Not only does it contribute to stress, anxiety and other physical problems, but it also affects one’s quality of life. Constant worrying can also affect your relationships, professional life and other aspects of life.

Hence, identifying patterns of disruptive worrying and tending to them is crucial to break the vicious cycle of overburdening your thought patterns and senses. As a life-leadership coach, I will touch base with the top 5 helpful tips I suggest to my clients to help them cope and overcome chronic and disruptive worrying.

1. Identify the Source of your Worry

We don’t start worrying out of the blue. There’s always a trigger behind the onset of negative emotions, and that’s the first thing you need to identify to tame the whirring thoughts that are taking over your mind.

A deep look into your mind can help you identify the source of the worry and the thoughts that have made room for themselves. You just have to ask yourself questions like “What’s the worst that can happen?” “Why am I feeling like this due to this situation?” “Is this something I can control?”

By identifying the source of your worry, you can better understand how to address it. It is a work in progress, so let me share a tip and example to guide you.

Tip: Write down your worries and try to break them into smaller, manageable parts. This can help you see the issue more clearly and find a way to address it.

Example: Let’s say you are worried about your upcoming exam. While it's normal to be worried, instead of letting it consume you, work on breaking down the source of your worry. If you are worried about a particular chapter, break it down into smaller sections, revise it, make notes, etc.

2. Practice Mindfulness

If you are wondering how to stop worrying, Mindfulness is an indispensable tool that enables you to combat the string of anxious thoughts in your mind.

Mindfulness is the act of being present at the moment and fully engaged in what you are doing. When you are mindful, you are less likely to worry about the past or future.

Tip: Set aside at least 20-30 minutes each day for practicing meditation. You can practice guided meditation, and breathing exercises or simply take a few moments to focus on the things around you.

Example: If you are feeling overwhelmed in a moment, stop and focus on your breathing. Take a few minutes to inhale and exhale and focus on the present. This will help calm your mind and manage your anxiety.

3. Challenge Negative Thoughts

Collecting and accumulating negative thoughts often fill our minds with anxiety, fuelling our worry.

In order to reduce your worry and anxiety, you have to challenge your negative thoughts. Instead of constantly victimizing and putting yourself down, treat yourself as a strong-willed person with positive self-talk.

Replace your negative self-talk and negative thoughts with positive ones. Introducing this shift isn’t an overnight thing. Instead, it takes practice, persistence and patience.

Tip: Keep a journal with you; whenever negative thoughts come into your mind, write them down. Read them and ask yourself, “Are these thoughts true? Is there any evidence to support these unsubstantiated thoughts?”

Example: Let’s assume you have a big presentation coming up at work. Given how important it is, you are naturally worried, and your mind keeps repeating, “I am going to fail and make a fool out of myself.” Challenge the negative thought with all the success you have acquired at your workplace in the past.

4. Stay Active

If your negative thoughts and worry directly result from stress and anxiety, exercise is an effective tool to overcome such negative thought processes.

Exercise and improving one’s mood and thought process are scientifically proven events. When you exercise, the body releases endorphins, which are natural mood boosters. It is one of the best natural ways to reduce excess worry.

Tip: Find an exercise routine that works for you and that you personally enjoy indulging in. Try yoga if hitting the gym isn’t working out for you.

Example: Sometimes, exercise works as a great way of distraction. If you are focused on getting ready for your next meeting with the client, it's common to feel anxious and worried. Going for a walk and taking a break works out great instead of clearing your mind.

5. Connect with Others

Humans are social beings, so connecting with others, holding a conversation, opening up about personal struggles, etc., are effective ways to overcome the vicious cycle of worrying.

Furthermore, talking with other people about your worries instead of bottling things up is a great coping mechanism. It helps you gain perspective on the situation and find solutions.

Whether it’s a friend, a family member or a coach, having someone to talk to and open up about your struggles makes a huge difference.

Tip: Plan a meeting with a friend you want to catch up with. If you aren’t comfortable being vulnerable with someone you know, you can always schedule a consultation with a coach who can partner with you and help you through the shortcomings in your life.

Example: Let’s say you had a health scare a few weeks back, and now that you have seen a doctor about it, you are in a constant state of worry, thinking that something is wrong. Instead of confining yourself in this constant state of worrying, meet up with a friend or family you know who has had a similar health issue. Learning about their experiences can help you navigate through the issue better.

Dr. Paras


Dr. Paras

ICF-certified (Master Certified Coach) and ESIA -Coach Supervisor Dr. Paras, and Co-Founder of Dr Paras Wellness Pvt. Ltd. with brand Matrrix has been focused towards initiating change and transformation in people. As a certified Neuro-linguistic Programming (NLP) Master Practitioner and Mindfulness Coach, he brings a fresh approach towards learning the psychology of one’s thinking and behavior patterns. In his 18 years’ journey, he has trained, coached and mentored over 1.5 lakh individuals while certifying over 240 coaches. The leadership development programs of Matrrix have honed over hundreds of professionals while resolving workplace issues and ensuring higher ROI for firms.

Dr. Paras uses the power of coaching, counseling and positive psychology frameworks to resolve organizational issues, manage internal conflicts, and accelerate business growth. His programs for professional certifications in NLP, Mindfulness, Counseling, Coaching, and more have solidified his name as a transformation coach. Dr. Paras is also the founder of the Iinner Universe Education Foundation that runs Tava-Mitram (not-for-profit) to improve emotional wellness. He is also an avid blogger and social media enthusiast who loves keeping in touch with his international audience.

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