What exactly is causing you concern? It's a common experience to worry, and this tendency seems to be on the rise in today’s society. Worrying is often triggered by thoughts that evoke an emotional response.
These thoughts can be examined and understood more clearly. When we look back, we often find that many of our worries were unfounded and simply consumed our mental energy without any real benefit.
It can be helpful to reframe these worries. Instead of remaining vague, try turning them into specific predictions or expectations about what might happen. Take a moment to write these thoughts down. By doing this, you are already making progress toward releasing the hold that worry has on you.
Once you have framed your worries as predictions, it’s important to critically evaluate them. First, ask yourself: Can you be absolutely certain that these predictions will come true? Stay silent for a moment and reflect inwardly. You may find clarity in that quiet space.
Next, consider how you would feel without that worry. The likely answer will be that you would feel just fine, free from the burden of concern. It’s vital to recognize that the absence of that worry might lead to a sense of calm and ease.
Additionally, look back on previous worries you have had. Consider the beliefs you held and whether they came to fruition. Did those concerns materialize? If so, which ones? If not, do they resemble the worries you currently experience? If past worries did not come true, there is a good chance your current concerns might also be unfounded. This realization can help diminish their intensity.
Differentiate between productive and unproductive worries. Unproductive worries often start with phrases like “what if…?” These kinds of thoughts can lead to negative emotions. Instead, channel your energy into actions that foster positive feelings. Jot these down.
When you feel worried, it is easy to overlook your own strengths and resources. Focus on whether there are elements in your situation that you can manage effectively. Write down what you want to achieve in this scenario. It’s common to concentrate on what you wish to avoid, creating a narrow view that ignores your goals. Shift your focus to what you hope to gain and the steps needed to achieve it.
If you catch yourself spiraling back into old patterns of thinking or if obstacles appear daunting, pause and reassess your approach. This moment of reflection can help you turn your thoughts around and find a solution to the problem at hand.