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To worry is a natural part of human being. However, sometimes we can worry a littletoo much a lot, even to the point that hebegins to affect our daily life. To help you fight that, we talked to the therapists and mental health experts on their tips and tips to worry less and that life.

When you are constantly on your devices, you look at your email or busy schedule, it can be difficult to get a realPause From all the stress of everyday life, which allows all your worries to accumulate and rub.

"The constant distractions of work, friends, family and application have a negative impact on our ability to stay concentrated," says the licensed mental health advisorElena Jackson Norwalk, Connecticut. "Our minds constantly jump from thinking to think. This jumping mimics thoughts of race [who come with] anxiety."

The solution? Book a little time every day during which you are inaccessible, that it wants to lighten your devices or just do not look at them. Take this time to reset is pivotal when it comes to worrying less.

If you want to make sure your day is worry-free, make a conscious effort ofStart on the right foot. How? 'Or' What? According to Jackson, creating a plan for the day as soon as youto wake up Can help you maintain control of your emotions.

"Most concerns concern an uncontrollable situation. As a result, the planning of controllable causes you need to be more mentally prepared to answer any situation. The more you often answer well, the more confident you feel," she says . "In addition, the predictability of a plan can balance the uncertainty that accompanies anxiety."

Licensed therapist and professor of full consciousness of the bayRose Joree Said that teaching to its customers to vocalize their worried thoughts helps them to keep them at the bay. "[These statements] allow you to see the thoughts and concerns of what is, and actually slows down your reaction," says Rose. "It creates space between you and your thoughts, which feed anxiety or fears and helps you choose an answer to that rather than reacting impulsively to thought."

Taking a moment to say "I'm really worried right now" or "my imagination is on the overdrive and I have trouble slowing it down" can make all the difference.

As simple as it sounds, there is a reason why breathing techniques are so often mounted by therapists. "[Breath] calms the brain and body by activating the" rest and digest "part of our brain; it's the part of our brain that reminds us that there is no real threat and we are in Sure ", explains the rose. "It helps heart rate to calm, the mind of coming back in the present moment and our hyperactive thoughts to slow down."

With regard to anxiety, people do not often consider the long-term implications of what they are worried, even if they should. It's because the implementation of what psychotherapistJennifer Weaver-Breitenbecher Calls the theory of "death of death" can dispel a negative thought almost immediately.

"Ask yourself if it will count on your deathbed. If the answer is" Yes ", your anxiety is probably appropriate; if your answer is" No ", you have to move on", explains the advisor based on the Island of Rhode. "It helps to put anxiety stimuli in perspective."

Take a few minutes to consciously rememberPositive memories- Necessary relative to your current or not worry - can actually put your mind comfortable and put you in a more positive free space.

In a 2016 study published in the journalPsychology and psychotherapyThe researchers at the University of Liverpool have been able to prove that recalled memories associated with positive experiences can help generate positive emotions during a period of stress or worry.

When the mind is full of worried thoughts, most people suggest the direction of negativity. And while looking at the good side of things, an authorized psychologistWyatt Fisher From Boulder, Colorado, says that thinking about the worst scenario can also help prevent your worrying.

"Explore the worst case scenario of what could happen with something you're worrying. Then develop a concrete plan on how you manage the situation if it happened," he explains. "Develop a plan." Develop a plan Creates a sense of control and preparation, which decreases anxiety on the worst case scenario. "

To worry includes a lot of "what if" -and when you want to insist on less, Fisher says you should write your "and if" you worry with a "so" in front of it. "Therefore," what happens if I do not receive the salary, "turns", so if I do not get the salary revival? "It's a quick and easy way to reduce anxiety and stop worrying," he explains.

Christine Scott-Hudson, an authorized psychotherapist and an owner ofCreate your life studio Santa Barbara, California, says that, instead of turning to social media as a way to "connect" to something while you feel anxious, you should try to connect with yourself and your own life . His method of choice?Acknowledgement.

"Starting a daily practice of gratitude helps us remember all that needs to be grateful and it helps to reconnect to yourself," she says. "To start a daily practice of gratitude, simply write two or three good things that you are grateful for each night before your bed. Recalling the tiny moments happy helps you put a bad day in perspective. Remember the amount of kindness you Are so lucky to enjoy can help you not let a bad day you deceive to think that you have a bad life. "

Logging is a return tool used by manytherapists-And for good reason. "Writing things can help you watch your thoughts actually seeing them on the page," saysAngela Fickenthe therapist behindWell-being progress In Boston. "It allows you to create a dialogue between you and all that causes your anxiety. Make these visible thoughts help you to remember so that you can analyze them and replace them with more useful thoughts and exploitable steps."

When you want to stop worrying, "Use grounding techniques to" shock "your system," saysBen Barrett, a social worker specializing in mental health in Muskegon, Michigan. "Take a cold shower Or hold an ice cube in your hand and really focus on the water striking your body or ice cube in your hand. "

More specifically, Ficken suggests holding an ice ice in one hand on the sink and see how long it takes you to notice that you can not think of anything, but how cold your hand is. Focusing on other overwhelming and harmless sensations can give your brain an indispensable pause.

"Make a playlist of songs you love who evoke calm feelings, hope, happy or peaceful", suggests Ficken. "Play it regularly as on the way to work, school or home, at lunch time, at night before going to bed or gym and connect with music andits calming effects. Then, at any time you feel anxious, or when you can predict that you can feel anxious, you can press Play and know that this remedy is ready to leave. "

Sometimes when you hold thepass- Specifically to particularly painful memories, as a divorce, you can worry about things you can not change anymore. If this looks like your situation, Scott-Hudson recommends a guided imaging technique that it calls "rumination".

"Think of a color that reminds you of the person with whom you have trouble forgiving. Take the color and imagine the head like a balloon of the same color," she explains. "When you notice that you start reminding The betrayal or offense, imagine that you hold a balloon of this associated color, then imagine release the ball and let it go. "

People often avoid saying no fear of going out as rude and selfish. But when you have put too much on your plate and overload your schedule, all that has done, it makes an extra constraint at your end.

"Take too many responsibilities can contribute to stress and anxiety, and this can lead toBurnout complete If left unchecked, "saysNina Larosa, marketing director ofMoxie Media, a training company that helps manageworkplaceStress, based in New Orleans. "Know that there is nothing wrong with nothing politely, but firmly, if necessary. At work, your manager and your colleague will probably understand if you have too much on your plate to take another task or a Another project. At home, your friends and family can be able to help you while you approach your stress or your anxiety. "

Larosa says that when you have a lot to do and no clear hierarchy of tasks can cause unnecessary concerns. To fight against this problem, it suggests getting a work schedule and scoring the dates of all your meetings, tasks and deadlines, as well as to use aTask management Tool to help with housework, projects and activities at home.

"Once you have all your responsibilities in order, evaluate them honestly and decide what you need to prioritize first," she says. "Once you have a clear action plan, your anxiety can start to replace. "

Although a concern often causes negative thoughts, the opposite is also true - that negative thoughts can cause concerns. That's why, if you want to insist on less, Larosa recommends watching how you see things like one of the first stages of your healing process.

"In some cases, a negative perspective can contribute to problems of anxiety and mood," she says. "It's hard to feel good when you think consistently negatively negatively. The first step is to recognize this trend and all the schemes of negative thinking. Do not forget that you can control your perception and solve to approach objects with a more positive perspective. "

Do you know what they say to simulate it until you do it? Well, businessmanTony AREVALO From Portland, Oregon, says he has printed people who took off as a way to mitigate his own anxiety.

"For example, if you worry, you will be late on your date with a friend, make sure that you follow how your relaxed friend behaves, hoping that you will develop in the same way, more relaxed, model of stress without stress, "he says. "Or has just found a colleague who is super under pressure and try to understand how this colleague manages to finish a complex task without breaking a sweat." AREVALO says it ends with more careful people than he helped to learn aboutstress management.

Sometimes it helps to personify your concern and actuallyArgue with that. According to an authorized psychologistKahina Louis of Miramar, Florida, this allows you to search for evidence to goversus Your anxious or worried thoughts and fighting it ideally before it gets the best of you.

"Ask yourself," Is this result arrived before? Does this happen to everyone and every time in this situation? What is the probability that this result I'm worried about making me really get me? What are the facts here? "She advises.

No matter what everyone else has to worry aboutSomething their life. And if you have a particular concern in your mind - whetherPay the bills Or fill in a large work project - then your best bet is to book a little time to feel stressed.

"It might seem against intuitive, but put aside the time to worry allows you to worry about intent", explainsAdina Mahalli, a mental health consultant forMaple holistic. "It can help curb your time spent worrying. Whatever time of the day, you choose to worry, limit it to a time slot of five to 10 minutes. Once you have programmed this time - You may be able to gain better control and clarity on your worrying thoughts. "

J. Marie Novak, founder of the websiteBelieve and create, a lot written on how to alleviate worrying thoughts in his bookHow to kick your concern of worry and just be happier. His best advice, however, is short, soft and simple: change your perspective.

"The welds are blocked in the same old trained models, always seeing the life of the same point of view," she says. "No matter what you do to see or experience your world differently, make sure you do something. Then let the memory of this effort you remind you that you remember when you emerge that everything you need is Be a switch in perspective. "

Lauren Cook, a clinician who works in the Student Council Office at the University of San Diego, said that when people come to her with anxious thoughts, she tells them to distract from an activity that prevents their minds.

"Often anxiety, we are so in our head. If you are completely immersed in an activity where you lose a trace of time, you will often find you forget that you have even had anxiety," she explains . "Whether surfing, painting or cooking, find activities that require your entire attention, as it does not leave much room for anxiety."

Sometimes, when you worry too much, you can end up getting worried about the fact that you are anxious. To fight against this, Cook recommends learning to "accept anxiety".

"He feels counter-intuitive, but we often make ourselves if we have worked when we have an anxiety, and that will only exacerbate symptoms," she says. "We call this metworm: when we start to worry about how much we are worrying. When we choose to accept that we live in anxiety, it takes its power. It does not mean that it will not feel bad at the 'Easy, but when you embrace rather than fighting the feeling of stress, you remove the extra layer of yourself.Your symptoms. "

Len Sone, an autonomous teacher, finds what to do what youlove Can help mitigate any stress or anxiety you might encounter. "The best way to relieve the anxiety I found is to put on a television show or a movie you love, because it immediately puts you in a different state of mind," she says. "A film or an edifying series can remind you that life can be good and can help you distract you from your anxiety long enough to get some relief and even joy. Even after 15 to 30 minutes, we are often starting to feel a lot better. "

As much as you might love a good caffeine boost in the morning, your daily cup ofCoffee could really be what makes you worry you. A document from 2009 published in the journalTopics and continuing training issues Note that large caffeine doses of 200 milligrams - the equivalent ofabout two 8 ounce coffee cups, sometimes even less - can produce negative effects that include an increased anxiety and nervousness.

Although you can enjoy a glass ofwine Before going to bed, you should think twice before going on a nightcase. According toTasha Holland-Korengay, A mental health and founder therapist ofWell-being in real lifeEven small amounts of alcohol can disrupt your thinking habits and make you more about worrying.

"Switching alcohol and improving your short-term memory, reduce anxiety and improve your brain's ability to maintain deep sleep patterns," says Holland-Korngay. "Exchange your glass of evening wine with tea to chamomile and you will notice how much better you feel the next day."

One of the most proven and true methods for facilitating anxiety ismeditation. In fact, a 2019 study published in the journalOrganic psychiatry showed that meditation could help fight against fears and imaginary worries.

In the study, researchers had 42 participants completing an eight-week and meditation yoga course designed to reduce the symptoms of anxiety. At the end of the eight-week study, participants showed changes in the hippocampus - the brain area associated with learning and emotions - which finally contributed to "promoting resilience" and "reduce stress And anxiety ".

Sometimes you have to get out of your comfort zone to find an anxiety relief method that works for you. And for healer and certified coachJan Tucker of Temecula, California, this method isQigong, a Chinese energy practice similar to Tai Chi.

"The Qigong I work has a movement that worries about worry and suppresses the blockages of the stomach canal," she says. "People who make Qigong movements like the peace and balance that brings them. My students tell me without failing that theysleep better at night After practicing the movements with me. "

In addition to calming movements such as meditation and yoga, regular daily exercises can also help reduce worry and stress. In fact, a 2010 meta-analysis published in theInternal medicine archives Analyzed nearly 50 studies conducted between 1995 and 2007 and found that regular exercise reduces an average symptoms of an average of 29%.

To worry can often stop us in our tracks, which makes it difficult to search for time for something else. However, when you let other things accumulate because you are stuck in a state of concern, it only creates more to emphasize on the road. Even if you are not in the mood to check things in your list of things to do, get things - and you distracting from the processing of the process - will help you worry less now and at the to come up.

Nowadays, many colleges andthe universities Have programs that use "therapy dogs" -and for good reason. A University Study of Washington State published in the magazineAn open In 2019, showed that, in addition to improving the mood of students, these programs can actually provide serious stress relief. In the study, just 10 minutes of caresses and players with cats or dogs have resulted in a drop in cortisol levels, which is the main body stress hormone.

Do you want to worry less? Try essential oils - specifically, the scented variety of lavender. A 2016 study published in theIranian Journal of Nursing Research and Midwife found that this fragrance has succeeded in reducing stress, anxiety and levels of depression in women who had given birth a month before.

Authorized psychotherapistTess Brigham From the California Bay region challenges anxious patients to think of potential positive results instead of negatives. "You can be stuck to always think that the worst will happen or you can kiss and imagine the possibilities," she says. "Do you challenge what would happen if the opposite was true. And if you like your new job? And if you and your partner fall more deeply in love?"

It may seem impossible, but thinking about your fear as Imi, not an enemy, can make all the difference, according to Brigham. "Getting angry and preventing our fears from getting stuck and finally creating more fear," she says. "When you scare your friend, you will start to see that your worries are not as scary as You think it. Like any other friend, sometimes you listen to what they have to say and sometimes you do not do it. Fear works. exactly the same way. Sometimes you have to listen to your worries and react differently and sometimes you do not do it. "And for more ways to combat anxiety, check these12 genius tips to transform anxiety into excitement.

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