6) Make a list of what you worry about. For some of these items, worrying may be helpful and spur you to action to solve a problem, for other items, the worrying may be useless in that you cannot do anything to change the outcome of a situation. For example, worrying about your future health is productive worrying if you are willing to take steps to make healthy changes. Worrying about whether you may someday get cancer is unproductive.
7) Accept life holds uncertainty. The thrill and excitement of life comes from not knowing what adventures are around the corner. Embrace the uncertainty in life instead of worrying about it.
8) Use a mantra to calm your worrying thoughts. A mantra is a simple phrase or word you repeat over and over to yourself. Since the mind can only hold one thought at a time, the more you repeat the mantra, the more you drive away worrying thoughts.
9) Use exposure therapy techniques and repeat a worrying thought over and over again until it no longer holds a negative meaning.
10) Find support. Whether it is through a local support group, an internet group or just calling to talk with a friend, talking through your worry with someone that is non-judgmental and willing to offer support can help relieve chronic worry.
Each person will respond to different strategies for reducing or eliminating chronic worry from their daily lives. Try using different strategies or combining ideas to help you find what works best for you.
If you are a chronic worrier and self-help strategies do not seem to be helping, contact your medical provider to receive treatment for your worrying and improve your life.
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