Strategies When Worrying Gets Out Of Control

Worry, doubt and fear are a normal part of life. When your worry becomes excessive, it can interfere with your daily living and can have a negative impact on your emotional and physical health.

Use all or some of these strategies when your worry becomes too much to handle.

Designate a time to worry.
Try allocating 10-15 minutes each day to think about your worries. If you find yourself worrying outside of this time, tell yourself you will give it your attention at the next worry session, and then ground yourself in your present moment.

Do something you enjoy.
Use a pleasant activity to distract yourself from your worry. Tackle a jigsaw puzzle, play with your pets, or watch a quiet movie. While this will not rid you from the problem, it can give you a much-needed break from the negativity and fear.

Challenge the anxious thought.
Is there evidence your thought is true? That it is not true?
What is a different way of looking at the problem? Think opposite.
Is the thought helpful? How will the worry help or hurt me?
Challenging your worry takes away some of its power and allows you to examine it and the purpose it serves.

What would I tell a friend who has this worry?
Imagine your friend told you they were worrying about your problem. What advice might you give them? How would you support your friend? This can help you step away from the problem and look at it objectively.

Get up and get moving!
Change your behavior and pay attention to how your body feels as you move. Get out in nature and mindfully observe the colors you see, the smells you notice, and the sounds you hear.