Are you plagued by constant worries and anxious thoughts? GYMHA Psychological first aid training program will help you eradicate worries forever. The course will position your mindset against worries, doubts, and anxieties. Although these states of mindset are a normal part of life and common among young people, it is important that you take charge of your worries.
It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health.
It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. When worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life.
If you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.
It’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.
Create a “worry period.” Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone.
Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking about them, so your worries are more likely to lose their power.
Go over your “worry list” during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important anymore, simply cut your worry period short and enjoy the rest of your day.
Focusing time and energy on your worries instead of taking action to solve your problems can become a form of procrastination. Many people spend time worrying about what they need to do instead of actually accomplishing their tasks. Plus, putting off responsibilities that you need to deal with will only add to your worries.
Push past procrastination by making a list of all of the things that you need to get done. Every time you worry about another thing that you need to take care of, add it to the list. By writing a to-do list, you get all of those anxious thoughts out of your head and on paper.
A list can also be a helpful way to get you back on track to being more productive. Instead of worrying about what needs to get done, focus yourself on knocking off each task you wrote down on your list.
You may find some relief by sharing your thoughts and concerns with a trusted friend or family member. Loved ones can be a great source of support, providing you with empathy and understanding. Friends and family can also offer you valuable advice, giving you a different perspective on your problems.
At times, it can be difficult for even the most patient loved ones to always be available to listen to your worries. If you are a chronic worrier, you may want to consider getting help from a professional who treats anxiety disorders. Additional resources and social support may be found through your place of worship, group therapy, online support forums, or local support groups for anxiety.
Many people with panic disorder and agoraphobia also struggle with feelings of loneliness and isolation. You may feel that you have no one to talk out your problems and worries with. However, a journal may be all you need to work through your inner thoughts, feelings, emotions, and worries.
Turning your worries and other negative thoughts around involves recognition, reality checking, and replacing. First, start by recognizing how often you are worrying throughout the day. It may help to even record these thoughts on a piece of paper as they come up.
Next, look at your worries and ask if you are being realistic. Try to look at the other side of the worry or negative thought. For example, if you worry that others won’t accept you due to your anxiety, ask yourself if that is really true. Do people only accept those who are completely flawless? Do you really want to be friends with someone who can’t accept you for who you are?
Last, replace these negative thoughts and worries with more realistic statements. For instance, you may begin to think to yourself that not everyone will accept that you are an anxious person, but you are working on your condition and you accept yourself the way that you are. These and more tips on psychological well-being are found in our mindset COURSES. The course will help you with a better understanding of the concepts of self-awareness and self-management that leads to greater control of your actions and emotions and an overall positive impact on your personal and professional life.
Click the link below to sign up for our money-back guaranteed training programs.