6 Strategies to Overcome Worry

I've noticed that the economy seems to be improving somewhat but that there is still an environment of fear and uncertainty.  Science reveals that some people are more wired for worry than others.  This can be a result of several factors, including genetics, environment, and upbringing.  From a biological stand-point, consistent worriers may have highly sensitive nervous systems.

Whether you worry all the time or only occasionally, you may feel helpless or vulnerable.  But even if you have a biological disposition for worry, you can still tackle troublesome thoughts and lower your stress level.  Try these six techniques:

1.  Write away your worries.  When these thoughts constantly float around in your brain, worries seem intangible and much bigger than they need to be.  Writing them down gives you more control over them.  Also write down possible solutions for each concern.  In one study, people wrote down their worries for 14 days.  When they reviewed their lists after that period, they found that 85% of their worries never came to pass.

2.  Cut yourself some slack.  Self-criticism is a huge problem.  It lowers self-esteem and increases the risk for depression.  The number one requirement for healthy change is a sense of worth.  Self-criticism destroys that.  Some think that constant self-assessment and criticism will spur them toward their goals when in reality it usually has the opposite effect.

3.  Be in the present without judgement or self-evaluation.  Spending time feeling guilt about the past or worrying about the future keeps us from being in the present.  Psychologist Richard Carlson said, "As you focus on becoming more peaceful with where you are, rather than focusing on where you'd rather be, you begin to find peace right now, in the present."

4.  Meditate.  This helps boost your present time consciousness.  Techniques vary but most focus on breathing.  Try setting aside a few minutes morning and evening.  Settle into a comfortable position and just breath deeply.  You can also try focusing on an object to keep your concentration.  Random thoughts or worries may intrude at first.  That is normal.  Accept that and then let them float away and return your focus on breathing.

5.  Play time warp.  Pretend you are in the future.  Look back on the problems you are worrying about today.  Do they look as difficult or scary as they do today?  Frequently you will find that this perspective helps to see your current difficulties in a different light.

6.  Be grateful.  Gratitude can have a profound effect on calming fears, reducing envy and cooling anger.  When you look at the rest of the world, where hundreds of millions of people struggle every day to find enough food to eat and clean water to drink, most of us in North America have much to be grateful for.  One study revealed that people who kept a gratitude journal were significantly happier than those who did not.  Gratitude creates a healthier perspective and a more hopeful outlook on life.