Content

• Steps
• Advice
• Warning

Almost all of us have ever had to worry. But, worrying too much can prevent you from living a happy life. It can make it difficult to fall asleep and focus on the positive things in your life. Anxiety can even make it harder for you to deal with the problem you are having. Worse yet, a few studies have shown that excessive anxiety can lead to many health problems. Frequent worry is a difficult habit to break. The good news is there are many things you can take to stop worrying and live a happier life.

Steps

Part 1 of 2: Changing behavior

1. 

   Write down your worries. A study by the University of Chicago has shown that writing about your anxiety can help you get rid of them. Writing about your worries makes the problem seem more manageable.
   • This method is very effective for delaying anxiety. Making a list about them can help you feel as though you've let go of your worries until the "worry time". Then when this point comes, just look back at your list.

2. 

   
   
   Talk about your worries. Talking about your worries will also help. It will help you see things in a broader perspective and help you understand the root of the problem.
   • However, you should be careful, as talking about it too much can be difficult for your friends. If this is a frequent problem, you should consider seeing a counselor or a mental health professional.

3. 

   
   
   Limit time using the computer. Recent research has shown that people who rely on computers and other devices to interact with society often experience more anxiety. Consider reducing the amount of time you spend sitting in front of your computer screen to cope with excessive anxiety.
   • Using social media, in particular, can lead to conflicts and comparisons with others. It can also make it harder to relax. All of these will contribute to anxiety.
   • Turning off devices multiple times a day can give you more control over your use of technology.

4. 

   
   
   Keep your hands busy. Doing something with your hands, such as knitting or using "worry beads," can help reduce stress and anxiety. Recent research by the Medical Research Council has shown that keeping your hands busy during difficult situations can reduce its effect on you later.
   • Research has yet to uncover any effect in worrying about the event that has occurred. However, if you are in a difficult situation, you can perform a patterned and repetitive action with your hands. It will help reduce your anxiety later.

5. 

   Exercise regularly. Exercise is not only good for the body. It is also an effective way to reduce the restlessness that leads to anxiety. Regular exercise may be more effective than prescription medications to reduce anxiety levels.
   • Animal studies have shown that exercise increases serotonin levels. This is a chemical in your brain that helps to ease stress and make you happier.

6. 

   Deep breath. Breathing deeply activates the vagus nervous system, helping to relieve stress and anxiety.
   • Many people think that you should take the "4-7-8" breathing method when you feel anxious. To do this, exhale completely through your mouth. Then inhale through your nose, counting to 4 when doing this action. Hold your breath for 7 seconds. Finally, exhale through your mouth, counting to 8 while doing the process.

7. 

   Meditate. Medical research has shown that meditation can affect the brain in ways that help reduce anxiety. If you're a constant anxiety, learning how to meditate can be very helpful.
   • Meditation increases activity in the part of the frontal lobe, the part of the brain that controls anxiety. It also helps you stay focused on the present moment. If done correctly, meditation will stop you from thinking about future problems, at least while meditating.

8. 

   Try aromatherapy. Recent medical research supports the claim that the aroma of certain essential oils can reduce stress and anxiety. In particular, the flavor of the grapefruit is said to be quite effective in this regard.
   • Essential oils and other aromatherapy products can be found in many health and natural product stores. You can also smell the grapefruit scent!
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Part 2 of 2: Change your mindset

1. 

   Acknowledge your anxiety and move forward. Sometimes, trying to contain anxiety can make matters worse.So, don't just ignore your worries. When they do appear, accept them, but then work hard to move forward.
   • It can be hard to avoid thinking about what you are trying not to think about.
   • Writing down your worries or setting specific "anxiety times" can be helpful in eliminating them.

2. 

   Categorize and challenge your anxiety. When you think about your anxiety, the best way to deal with them is to classify them. In particular, for each type of stress, try to identify the following:
   • Can you solve this problem?. If your concern is about a problem you can fix, the best remedy may be to start fixing it. Once you have a plan in place to fix the problem, you will worry less.
   • Is this worry about something that might or might not happen?. The fear of something really going to happen can be quite annoying. On the other hand, if you've decided it's unlikely, this may be the first step towards letting go of that worry.
   • Is this worry about something really bad, or isn't it?. Think about the problem in which you are concerned it might happen. If it did, how bad would it be? Most of the things we worry about are usually not as bad as we think they are. If you decide that it will not be a disaster, this will help you get rid of it. And even better if this problem will also be unlikely to happen!
   • During this process, you should think rationally. Ask yourself if you have any evidence that your worries are real. Think about what you might say to a friend who is having the same anxiety. Try to imagine the most likely outcome, instead of thinking about the worst case scenario.

3. 

   Make worrying boring. If a worry is constantly disturbing you, you can try to make it boring so that your brain thinks about it less. Do this by repeating it in your head over and over for a few minutes.
   • For example, if you are worried that you might have a traffic accident, repeat the same sentence in your mind "I'll get in a traffic accident, I'll get in a traffic accident". In the short term, this action may cause you more anxiety. But later on, there's a chance they will stop appearing on a regular basis.

4. 

   Accept uncertainty and imperfection. The most important change in your mindset is accepting that life is full of unpredictability and imperfections. This is the key to stopping worrying in the long run. The best starting point for this change is through writing exercise. You can write down answers to these questions:
   • Can anything be sure of all that might happen?
   • In what way is the necessity of certainty helpful to you?
   • How often do you anticipate bad things to happen just because you're not sure? Is this reasonable?
   • Can you live with the possibility that something bad will happen, if the truth is it is unlikely?
   • When anxiety comes to mind, remind yourself of the answers to these questions.

5. 

   Think about social influence. Emotions are contagious. If you spend a lot of time with other anxious people, or people who cause you anxiety, you may want to reconsider how much time you spend with them.
   • Take a moment to think about the people you hang out with, and how they affect you. It can be helpful to write a "anxiety diary" as it will help you keep track of the times when you feel most anxious about it. If you find that it's right after you meet a particular person, you may decide to reduce the amount of time you spend with them. Or, you can decide if there are specific topics that you will never want to discuss with that person.
   • Changing relationships with some people in society can help change the way you think.

6. 

   Live every moment. Most worry will come from fear for the future, instead of what's going on in your surroundings. Focusing on your surroundings and the moments you are experiencing can be a great way to get rid of anxiety.
   • Some people recommend that you use the technique of "stop, see, listen". In this approach, when you are anxious, you should stop and acknowledge your anxiety. Deep breath. Then take a look around. Spend 5 minutes focusing on details of the world around you. As you do this, whisper and reassure yourself that it will be all right.
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Advice

• Eat chocolates! Eating too much sugar or junk food is not a good idea. However, recent research has shown that regular small amounts of dark chocolate can ease stress and anxiety. Eating about 40 grams of dark chocolate per day for 2 weeks will help reduce stress and have many other health benefits.
• We often worry about a challenging situation or make us feel uncomfortable. Sometimes, it's better to put yourself in a situation that worries you. This will help you realize that you can cope with it, and it will no longer be a source of anxiety for you.

Warning

• If your anxiety is persistent and severe, you should see a therapist. You may have a symptom of generalized anxiety disorder. If the tips above are not working and your anxiety is affecting your performance, seek professional help.