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10 Hacks to Help You Stop Worrying Now

10 Hacks to Help You Stop Worrying Now

Does worry dominate your life?

Try these ten shortcuts to stop worrying for good.

1. Stop being superstitious that your worry is preventing bad things from happening.

Even if it’s somewhat unconscious, worriers sometimes believe that if they worry about something enough, it won’t happen.

There. Now that you’ve seen that in print, doesn’t it seem kind of silly?

The problem is, your superstition gets reinforced because most of the things that you worry about likely don’t happen.

But it’s not because you’re worrying about them – it’s just as likely that bad things wouldn’t happen even if you didn’t worry about them!

2. Choose to be motivated by something other than worry.

Another common belief about worry is that it is what motivates you to get things done.

There’s actually some truth to this.

You do get things done by worrying. It’s because you want to stop the pain of worrying so you hustle to get that task done.

However, there are so many positive ways to motivate yourself, why use something painful?

Try rewarding yourself when you get something done. Rather than removing a painful stimulus, give yourself something nice: candy, a walk, ten minutes to play Angry Birds, etc.

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(And don’t tell me that worry is the only thing that motivates you until you’ve tried five positive methods first.)

3. Realize that worrying does not help you solve a problem.

While it seems like thinking about a problem over and over will help you solve a problem, it actually won’t.

For the most part.

The common question worriers ask, “What if . . .?” actually starts the problem-solving process, but then nothing further happens.

Check this out from researcher T.D. Borovec: “Beyond this [asking ‘what if?’], worry itself does not contribute further to solving problems. One is either worrying, or one is problem solving. These two distinctive processes may alternate sequentially during a worrisome episode but never occur, by definition, at the same time.”

So, you can’t worry and problem-solve at the same time.

And worry begets anxiety which throws your body into fight-or-flight mode, not exactly conducive to problem-solving.

If you really want to be at your best to problem-solve, see #9 below.

4. Face your fear directly rather than worrying about it.

Research has found that worriers, unlike people who don’t worry, don’t have as much ability to learn from being exposed to the thing they fear.

For example, most people who fear public speaking will eventually find that it’s not as bad as they thought it was once they’ve done it a few times.

Worriers don’t do this. Scientists believe it’s because worriers don’t allow the whole emotional impact to arise for them and so they can’t add “corrective information” that allows their fear to subside.

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In short, you might be suppressing your fears through your worry.

Try to experience the things you worry about fully. Repeat the old mantra, “Feel the fear and do it anyway.”

5. Believe that you are actually more prepared for something bad happening now than you ever will be by worrying about it.

Because a lot of people think that worry will prepare them for when something bad does happen, remember what we learned above: worrying doesn’t help you solve a problem.

People are naturally resilient and that includes you. If something bad happens, you’ll likely be able to handle it without all the worrying you’re doing now.

6. Ask yourself “What’s the worst thing that can happen?”

The absolute bottom line to your worry is that whatever it is you fear is going to kill you.

It won’t.

The worst things that can happen might be bad, but they won’t kill you.

And you know what? As we’ve already discussed, you’re more prepared for the worst thing happening than you give yourself credit for.

And, most likely, when you are truthful with yourself about the worst thing that can happen, it really won’t be that bad after all.

7. Prove to yourself that most of the things you worry about never happen.

Keep what’s known as a “Worry Outcome Diary.”

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On a daily basis, write down what you are worrying about. At the end of the week, note whether the thing you worried about actually happened or not.

You’ll find that the vast majority of worrisome things never happen.

So why expend your mental and physical energy on them?

8. Try out Worry Wednesday.

A great technique for worriers is to set aside a specific time to worry. Maybe it’s thirty minutes a day or maybe it’s a whole day – Worry Wednesday or something.

During your specified time, worry as much as you can.

Outside of that time, enjoy your life!

9. Teach your muscles how to relax on cue.

It’s really, really hard to worry when your body is completely relaxed.

Just like your muscles tense up when you worry, your mind will relax when your muscles do.

Teach your body what it feels like to be relaxed by doing a short daily exercise like this.

The more you practice, the more you’ll be able to relax on cue. That way, when you start to worry, you can hit the relaxation cue and let your worries float away.

10. Spend your time here now instead of in the future.

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Probably most of your worries are about the future and include that question, “What if . . .?”

Of course, if your mind is always in the future, you’re pretty much missing out on what’s happening right now.

And right now is where your life is happening. Don’t miss it.

Use some grounding techniques with your senses to stay in the present.

Feel the surface in front of you. Is it cold? Rough? Smooth?

What do you smell in the air right now? What do you hear?

Focus on these sensations to stay in this moment which is your life rather than out in an unknown future.

 

Reference: Borkovec, T.D., Hazlett-Stevens, H., & Diaz, M.L. (1999). The Role of Positive Beliefs about Worry in Generalized Anxiety Disorder ad its Treatment. Clinical Psychology and Psychotherapy, 6, 126-138.

 

 

Featured photo credit:  young businessman with his head squeezed between a laptop keyboard and a rock via Shutterstock

 

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Last Updated on October 15, 2018

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

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