There is probably hardly anyone who never worries. Sometimes worries can be useful, if they are realistic negative situations that can be prevented.
Most of the time, however, we worry about things that are completely improbable. An estimated 99% of our disaster scenarios that play out in our heads will never come to pass anyway. So why unnecessarily deal with these agonizing thoughts?
With the help of the following steps, you can rationally analyze and review your worries. In this way, you approach your worries from a different perspective. You have a more neutral position and can so rational reviewwhether your worries make sense. The following steps are based on the book "Don't worry - Live!" by Dale Carnegie, which I highly recommend if you worry a lot.
1. write down what you are worried about
Write down the worry that is on your mind. If there are several, write them all down - preferably on separate sheets of paper. This way you can follow the next steps for each worry.
2. assign a probability to your concern
In this step, you assign a probability to your worry. How likely is it that the worry will really happen? Often we worry about things that are almost impossible. So it helps if you realize that the probability of your worry is maybe not even 10%. Why worry about something and suffer from it if the thing is not going to happen anyway?
3. think about different possible solutions
What solutions are there for your worry? What can you do to "get rid of" this worry? Write down all the possible solutions you can think of. If you can actively do absolutely nothing, you have to learn to accept that. Worrying about something that you can't prevent by your own efforts will logically not get you anywhere. Acceptance is also a solution in this case - perhaps the only sensible one.
4. decide on a solution
Once you have written down all the solutions, you can choose one of them in the next step. Which of the solutions will help you the most? But don't worry if you might make the wrong decision. It is already a big step to decide for something at all. So it's a matter of making a decision and not questioning that decision afterwards.
5. set a time when you will implement your solution
Once you have made a concrete decision, you only have to determine when you will put this decision into action. Otherwise, you will surely say - "Someday, when the time is right".
Unfortunately, there will never be that right time and you will continue to struggle with the worry. So decide on a time, and whether it is easy or difficult, do it and remember how relieved you will be afterwards.
This article is a guest contribution from relaxation-blog.com
I'm Sarah and I'm a psychology student. My blog is all about overcoming anxiety, personal development and ways to higher relaxation. Through my studies, first professional experiences in the clinical-psychological field and numerous books and seminars I could already acquire a lot of knowledge on the above topics. So feel free to check out my blog if you are looking for more relaxation, overcoming anxiety and personal development.