9 Tricks to Stop Worrying As Much

 Guest Author, Sandy Getzky

Worrying is a normal response to stress, but normal doesn't always mean it’s harmless. Spending too much time in this state of mind can lead you down the road to anxiety and cause a number of health issues. You could end up getting sick more often, getting less sleep and eating too much or too little. Thankfully, there are several ways for you to stop yourself from worrying so much.

Try these tips to keep the worrying at bay and start feeling calmer and more in control:

Practice mindfulness: 

This basically boils down to being more aware of your thoughts. Although this might sound like encouragement to continue worrying, it actually means that you passively let the thoughts go through your mind without letting them get to you.

Schedule time to worry:

Give yourself 30 minutes a day to focus on what’s bothering you, no matter how big or small those worries are. Whether it’s a fight with a friend, a big project at work or a bad case toenail fungus, don’t let those worries intrude on your thoughts at any other time of the day. During your worry session, come up with solutions to handle your problems.

Put it in writing:

Jot down your troubles on paper instead of leaving them floating around in your head. Being able to see your worries written out can help you deal with them more effectively. 

Say “om”: 

Set aside time for meditation on a daily basis. Meditating helps you feel less anxious and can help you worry less.

Give yourself a break:

Striving to live healthy is a noble goal, but don’t be too hard on yourself if you don’t always do it. Skipping a workout session or eating an unhealthy snack on occasion isn't something to worry about. 

Don’t worry about worrying: 

You can’t always help feeling worried, and dwelling on the fact that you’re worrying isn’t going to help. Trying to stop yourself from doing any kind of worrying could actually backfire and make you more anxious.

Take technological timeouts:

Resist the urge to check your phone, email and social media sites several times throughout the day. Stay unplugged by doing something else, like going outside, taking a nap or reading a book instead.

Get physically active:

Doing a workout is a great way to ease anxiety and stay healthy. Exercise causes your brain to release more of the “feel good” chemical called serotonin.

Us your hands: 

If you tend to worry about serious issues or a traumatic event from your past, keeping your hands busy could prevent these thoughts from taking over your brain.

If doing all of the above seems overwhelming, just pick a few tips that appeal to you the most. You might find that your worries slip away more from practicing one of these tricks, or it might take a few to help you feel less anxious on a regular basis. Just remember that your goal is to worry less overall, not stop entirely. A little bit of worry can be a good thing if it makes you more productive at tackling problems.

The author Sandy Getzky is an associate editor at ProveMyMeds, a public health and education start-up focused on producing helpful resources concerning the treatment of common ailments.

Mindfulness Can Help the Chronically Ill

 “Achieving mindfulness is important for everyone but especially for the chronically ill patient. A diagnosis of a chronic condition at any age, such as cancer, diabetes, stroke, neurological disease, or debilitating injury, unleashes a flood of negative emotions and concerns that can overwhelm and immobilize the patient” says author Richard Cheu, author of Living Well with Chronic Illness: a Practical and Spiritual Guide. Typical emotions, including fear, grief, anxiety, anger and despair, only make things worst. He defines mindfulness as “a calm mind and a peaceful heart” which can counteract these concerns and improve the patient’s mental, physical and spiritual health. It gives the patient courage and strength to focus on achieving the important things in life.

In his book, CHEU shows the reader how to overcome limiting thoughts and feelings and expand life beyond chronic illness. Specific actions to achieve mindfulness include:

• Take charge of your emotions and thoughts
• Let go of negative emotional baggage that is holding you back
• Develop a new perspective and plan for the future
• Use your illness for personal transformation.

A chronically ill patient, like a wounded warrior, is often times in shock and unable to take even the smallest step forward. If, however, the patient will ask, “What do I do now?” others will reach out to help. If it takes a proverbial village to raise a child, it takes a virtual army to support a patient with a chronic condition. The patient’s helpers can includes an ever-changing cast of healthcare providers (doctors, therapists, nurses, aides, and social workers), support groups, caregivers, family members and friends.

Achieving mindfulness is not a do-it-yourself project. The patient who says “I’ll take care of myself” is like a ship’s captain without a crew. The ship is headed for a disaster. The path to mindfulness begins with an openness to change and a willingness to acknowledge that accepting help is a sign of strength and not weakness.  Only then can others reach out and accompany the patient on a journey to a calm mind and a peaceful heart.


The Author

Richard Cheu is an author, ordained deacon and hospital chaplain in the Archdiocese of New York, stress-management consultant, and caregiver. He provides pastoral counseling at Bellevue Hospital, the Visiting Nurse Service inpatient hospice, and other New York City medical facilities. He formerly was a neurophysiologist and Emergency Medical Technician.

His new book, Living Well with Chronic Illness: a Practical and Spiritual Guide, will be released on April 2, 2013. For additional information visit www.ChronicLivingWell.com

Please comment below with your experience of 

Living Well with Chronic Illness by Richard Cheu.