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10 Hacks to Help You Stop Worrying Now

10 Hacks to Help You Stop Worrying Now
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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