When you think about the future, do you feel happy or worried? Most probably, you will notice anxious thoughts. It’s not uncommon to get caught in a constant cycle of worry. At times, coming out of incessant worrying just seems an extremely overwhelming feat.
When you’re trapped in incessant worrying, you fret over the same worrisome thoughts. It interferes with your routine life and makes you feel exhausted all the time.
If you worry about yourself all the time and wondering what to do when you worry too much, you’ve come to the right place. The ways explained below are helpful for worrywarts seeking ways to learn controlling anxiety and constant worry.
Do you Always Worry About Yourself? Here are Tips for You!
Adopting these ways can help you get rid of incessant worrying. Let’s see how it benefits.
Stay Aware of Your Thoughts
First thing first!
The key to ward off worrisome thoughts is staying aware of your thoughts and current mental & emotional state. Whenever a worrisome thought crosses your mind, pause for a moment, and confess that it’s a worrisome feeling. It’s tempting to say to yourself that it doesn’t bother me but denying your feeling is more threatening than the worrisome thoughts itself.
When you are aware of your thoughts, they distract you less and let you enjoy your life, and be present with the people around you.
Staying aware of your thoughts helps you keep the fear response switched off. As soon as you know worrisome thoughts are crossing your mind, accept them before you try to get rid of them, and suppress them with positive things around you.
Be OK with things Being out of your Control
One great idea that helps in controlling anxiety and incessant worrying is to be OK with things being out of your control. When certain situations are outside your control because they’re naturally occurring, you tend to fight them with your thoughts. Your inability to ward them off only makes you more anxious.
All you need to do is leave such situations to nature or GOD and let them happen as they are meant to happen. You can do this by following these steps:
- Determine what you can’t control
- Identify if you expect catastrophic outcomes from things not in your control
- Concentrate on your influence by keeping your behavior under control
- Learn and practice problem-solving instead if ruminating
- Last but not the least, create a stress management plant
Apart from following these steps, you need to develop positive affirmations
Decide How you Want to Feel
Everyone likes peace and joy, but clearly stating it to yourself is a way to get out of the vicious cycle of constant worrying. Ask yourself how you want to feel and practice the same kinds of emotions in your daily life.
If you always worry about yourself, then you need to stop incessant worrying. Doing it will require you to practice self-care. You need to take care of your mind, body, and spirit. Make a comprehensive self-care plan and commit to it with complete dedication.
Spiritual practice, meditation, and mindfulness are potent against incessant worrying…
When you are caught in the vicious cycle of constant worry, your brain tends to be overactive, and meditation is the way to quiet your mind.
Let’s learn how it helps achieve a quieter mind and makes you stay in the PRESENT instead of the FUTURE.
Meditation Brings you to the PRESENT
You must learn that meditation is not a magic elixir that makes your worries and anxiety vanish. At its core, meditation is all about making your mind quiet and relieving it from its overactive state. When you worry about something constantly, the mind feels like a hamster on a running wheel that neither changes its direction nor its position.
Meditation doesn’t melt your anxiety, but it brings calmness to your mind by helping you focus more on the current happenings than stressing over what is going to happen in the future. However, freedom from anxiety and incessant worry come as a pleasant side effect.
The primary reason why we experience anxiety is that we fixate either on the past or future, which makes us anxious. However, when we meditate properly, we entirely focus on now & here.
Being anxious means we are buying into our thoughts & feelings, resultantly get overwhelmed. Your mind constantly revolves around these thoughts without alarming you about the situation. Meditation helps us stop paying over-attention to our thought, fears, and worries, enabling us to get off the wheel.
The Simplest way of Practicing Meditation
The basic meditation practice you can try is to focus on your breath. All you need is to focus closely on your breathing sensation and experience. Whenever your mind wanders, focus on your breathing and you’ll be free from anxious thoughts instantly.
Focusing on your breathing helps you pay attention to the present rather than paying attention to constant chatter happening in your mind.
The most basic thing you can focus on “NOW” is your breathing.
When you practice meditation regularly, your attention muscles become stronger than ever. Over time, you become better at focusing on the present instead of being caught in the vicious cycle of constant worrying.
Now that we are aware of the importance of meditation in getting rid of incessant worrying, let’s see how you can meditate.
- Find a quiet place to sit where distractions are too few
- Sit on the ground on a yoga mat, chair, or cushion with your spine straight
- Keep your hands on your lap with palms facing upward
- You can keep one hand on your abdomen and the other on your chest
- Focus on your breathing process
- Inhale through your nose, allowing the air to go deep into your belly
- Let your abdomen expand fully
- Now exhale through your mouth
- When you feel that your mind is wandering, return your focus to your breathing
- The more you meditate the better results you’d obtain
Otherwise, you can try meditating 10-15 minutes 3-4 times a week.
Coming out of incessant worrying might be overwhelming for you, but following the above ways helps you get on the right track of controlling anxiety and worrisome thoughts.
The key to becoming aware of your incessant worrying and staying in the present is to be patient and committed. Meditation requires patience because it takes time to achieve results.
As long as you’re committed and consistent, you’ll be on the right path and it won’t take too long before you begin to experience its results.