All Women's Talk

7 Steps to Kicking the Worry Habit for Good ...

By Alicia

Kicking the worry habit is hard. I know this because I struggle with it, too. But I am learning some great ways to help me deal with it. Kicking the worry habit is something I can do and you can too.

Table of contents:

  1. Realize most of our fears don’t happen
  2. Set a time to worry
  3. Write down racing thoughts at bedtime
  4. Pray
  5. Plan
  6. Practice clearing your mind
  7. Deal with stress through exercise

1 Realize Most of Our Fears Don’t Happen

It is important to realize that most of our fears don’t ever happen. This is the first step to kicking the worry habit. I once heard a saying that said there is no use rushing out to meet Old Man Trouble because half the time he will turn around and go the other way. This is so true. Reminding myself of this helps me to put my fears into perspective.

2 Set a Time to Worry

Does this sound silly to you? It might, but it can actually work. If you find that you are worrying excessively, you can tell yourself you are only going to worry at a certain time each day. Set a time that you will allow yourself to do nothing but worry. When the temptation to worry strikes after that, remind yourself that you will worry about that at the set time and not before. This can actually help you.

3 Write down Racing Thoughts at Bedtime

If you tend to worry over things at bedtime, this can help you. My thoughts tend to race at bedtime, usually over things I need to do the next day that I fear I will forget. For this, it can be helpful to write down those thoughts. It gets them off your mind and also serves as a reminder not to forget them if they are things you fear you will forget. This has been very beneficial to me and many other people.

4 Pray

Prayer can help you with worry. Prayer is going to look different to everyone. Prayer is something that will be different depending on you and your religion and that is your own personal preference. Whatever form that prayer takes for you may help you to deal with your worries. Prayer can give you a sense of peace.

5 Plan

Sometimes making a hypothetical plan can help you to deal with your worries and fears. If there is a specific worry that haunts you, get tough with dealing with it. Think about what you will do if it ever actually did happen. Having a plan can make you feel more empowered, then this worry will not hold the power over you that it once did.

6 Practice Clearing Your Mind

A worried mind is a cluttered mind. You can deal with that by practicing clearing your mind. This may be difficult for you at first. Thankfully, it can be a learned skill. Start by sitting quietly and focusing on resting. When worry tries to creep in, chase it out by meditating on a calming word such as calm or peaceful.

7 Deal with Stress through Exercise

Exercise is great to help you deal with worry and stress. It is a great stress reliever. It is not unusual to feel much calmer after a good workout. This is because exercise releases endorphins which make you feel happier. Exercise is not just good for you physically.

These are 7 things you can do to deal with worry and kick the worry habit. What do you do when worry gets overwhelming for you? Please share your tips so others can benefit from them!

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