Calm Your Anxious Thoughts
Photo by Sarah Films
There will always be worries, doubts, and anxiety in life, but it's all about how you manage them so that they don't create an excessive amount of stress. If your thoughts are consumed with 'worst-case scenarios' and negative thoughts that control your daily life, you could eventually see an effect on your mental, emotional, and physical health. Often, anxious thoughts become a mental habit. Try out some of these tips to get your thoughts back on track.
True or False?
If your worry has already taken over, chances are that you see life a little more dangerous than it is. Do you jump to the worst-case scenario? Do you assume things will turn out badly? Do you believe that your anxious thoughts are the truth and factual? Instead of assuming these thoughts are entirely true, challenge them to find out they are false. Ask yourself some of these questions:
What makes this thought true? What proves that this thought is false?
What is a more positive, realistic way of looking at your situation?
How does this thought positively help me, and how does it hurt me?
What are the likely outcomes of this situation?
Do You Control this Worry?
Are these anxious thoughts and worries something you can solve, or are they completely out of your control? If they are out of your control, ask what you can control. It's how you look and think about the situation most of the time.
Make a plan.
Is the problem that you face an actual situation or a what-if scenario? If the situation is controllable, that means it is most likely solvable. Come up with all the solutions you can think of for your situation. Stay focused on the parts of the problem that you can move or change. After you have your list, make a plan of action. When you implement this plan, you'll feel less anxious and can function at a higher level.
Let it go.
It is always an easy fix if we can control the problem, but what if we can't? Often, worry comes about thinking of the future, coping with unexpected surprises, and becoming obsessed over control, which is how we become a chronic worrier. Uncertainty in life is something everyone has to deal with. Sometimes, it is just accepting it and deciding not to let the negative emotions take away from the positive ones so that you can live a full, functioning life. Talk with your friends, family, or a therapist about how they cope with not letting their worries take over.
Treat the Physical
Exercise is both a free and effective way to treat your anxious thoughts. Something as simple as a walk outside can release endorphins, increasing your energy and relieving the stress and tension that comes with worry. Add a small walk in the morning or even a swim in the evening. What's important is consistency. Use the last few minutes of your exercise to ground yourself. Pay attention to what you feel, hear, smell, and see. Feeling the wind and smelling the salt from the ocean can bring you back to reality, knocking the worry out of your mind.
Talk to a Therapist
Your therapist can tailor your mental health treatment plan to fit you best. Contact your therapist to start your journey to a stress-free life.