5 Tips to Overcoming Worry

Person with their arms up in a field

Worry happens to all of us.  Often, worry is fueled by our fears and concerns about the future.  However, too much worry can cause us to feel anxious, stressed, and depressed and get in the way of our ability to feel our best.

Here are some tips to help you manage worry and find peace of mind:

Write it down. The simple act of making a list and putting it to paper can help you see them more clearly and make them seem more manageable.

Try the 5×5 rule.  If you come across an issue, take a moment to think whether or not it will matter in 5 years.  If it won’t, don’t spend more than 5 minutes worrying out about it.

Talk it out.  Sharing your worries with a friend of family member can help you feel supported and perhaps offer a different perspective.

Challenge negative thoughts.  Our thoughts play a big role in how we feel; when we worry, we tend to have negative, irrational, and unrealistic thoughts.  Try replacing negative thoughts with more positive and realistic ones. For example, if you think, “I’m going to fail my exams,” try to reframe that thought as “I have studied hard and am prepared for my exams. I may not get the grades I want, but that doesn’t define my worth as a person.”

Practice mindfulness.  Mindfulness means being present in the moment without judgment. It involves paying attention to your thoughts, feelings, and sensations in a non-reactive way. Take a few quiet moments to practice your breathing by inhaling and exhaling slow while counting each breath.

These are a few strategies you can try to help alleviate stress and anxiety when you feel stressed and worried.  Reach out to a Vivent Health staff member if you would like to speak with a therapist or provider to discuss your worry and concerns.  We are here for you!