The University of Life can be full of stressors and difficulties, and sometimes our worries can overtake our sense of reason. Break down your issues and take action on the concerns that are actually within your control. You can work to challenge any negative thought structure that you may have by considering the facts and finding reasonable alternatives to your anxiety.
Set a time limit on a worry.
When you start to worry about something, rather than simply trying to put it away from your head, set a time limit on how long you will think about it. Actively trying to forget something often makes you think of that matter even more intensely, so don’t try to avoid your emotions. Permit yourself to think for ten or five minutes, and then move on to more constructive tasks.
Make a list of your worries.
When you are on the job or at school, you will require to be as focused as possible so that you can fulfill the task at hand. You might have certain legitimate worries that you will require to attend to later, but if it can wait, consider making a note instead. Once you are finished with all of your work for the day, you can take a look at this list and address anything that is required. · Apply a star or other symbol to mark high-priority worry. You might explore that your worry has subsided by the end of the day and you may not even require to check this list.
Delay your worrying.
Another manner to place a limit on your worrying is to explore ways to delay it. Perhaps you are in the center of a very significant project but then you begin worrying about your kids or husband. Commit to finishing at least a chunk more of the work that you have to do before you check in or give in to fear. · Perhaps you have a presentation to develop by tomorrow. Commit to at least developing an outline and a few introductory slides before you check in with your family. · Remember if worrisome thoughts are preventing you from fulfilling the task, pen them down.
Gather the evidence.
When a fret comes to your head, consider what evidence you have that would lead you to faith that this worry is real. This will support you assess whether or not your worry is even worth spending time thinking about. For instance, if you call your guy and he doesn’t answer the phone, you might worry that he is at some issue. Consider factors like his character, his supposed location, and any other detail that could negate this notion.
Consider probability.
After gathering up the evidence, consider the likelihood of action occurring. Oftentimes, the fears that you have maybe a bit unrealistic or far-fetched. Think about how often this has occurred in the past, especially to you.
Determine how helpful this worry is.
Take some time to consider what worries you are having and then deem them either unconstructive or constructive. This will permit you to know whether or not you must problem-solve or let it go. For instance, you probably are nervous about a presentation you have coming up. This is great stress as you can apply this as an incentive to prepare more. Take a particular action to address the worry, such as going through your notecards once more.
Consider whether the problem will matter in the long term.
When you are worried about a particular problem, take a moment to think about whether or not you will care about this issue in a year, week, or month. If you will not, try your best to let it go. If it is something that will continue, try to explore a way to solve or move past your fret.
Find a more positive manner of thinking about the circumstance.
Rather than catastrophizing ordinary circumstances, consider all of the options for your worry. Perhaps your significant other did not answer your call and you have not heard from them in a time or two. Rather than assuming that they feel bad, consider whether they probably be working, napping, or busy at the moment.
Consider possible solutions.
After you have taken a certain time to de-escalate the worry in your brain, determine if your worry is at all solvable. Life and people cannot control every circumstance, but you can control some matters, including yourself.
· For instance, you probably be worried that you would be fired soon. Though you cannot block this, you can certain that you arrive to work on time, complete all of your assignments with thoroughness and diligence, and check in with your supervisor to discuss your performance.
· An example of something you cannot necessarily control is your kids driving habits. Though you can tell them not to speed, you cannot be there with them at all times. Faith them and continue to impart lessons of wisdom to them. · Prepare for your worry issues as much as possible.