6 Ways to Help You Stop Worrying so Much

你担心吗？诊断出来的人焦虑症， 包括恐慌症, often struggle with chronic worrying. Frequent worrying may seem irrational to outsiders. For instance, you may worry about things that haven’t even happened or are out of your control, such as the health and safety of your loved ones or the current cost of living.

Worrying so much can become a heavy burden weighing negatively on your relationships,自尊心，职业生涯和生活的其他方面。它也可以在情感上和精神上影响你，为你的恐慌和焦虑的症状有助于。考虑到如何令人振奋的令人担忧，你可能会想知道你如何停止令人担忧。

Tips for Reducing Chronic Worry

即使您可能易于担心，行为不必控制您的生活。这里列出了一些简单的提示，可以帮助您担心这么多：

安排一些担心时间

实际上令您担心的注意力可能似乎是违反的，但研究发现，安排时间担心可以帮助减少焦虑的思想和改善睡眠。

To get started, determine a time of day that you can put aside 20 minutes to do nothing but worry. Some people prefer to carve out worry time in the morning, freeing themselves of worry early in the day. Others prefer to schedule their worrying for the evening, clearing their minds of all the worries that built up throughout the course of the day.

Regardless of the time of day you chose, the point is to spend some time focusing on your worrisome thoughts. Worries will still come up at times outside of your scheduled worry time. When they do, briefly acknowledge them, but only give them your full attention during your scheduled worry time.

By making a commitment to rumination sessions, you may begin to notice that you are in control of your worrying. Scheduling your worrying time helps you to break the chain of frequent worrying you experience throughout the day. Additionally, by only concentrating on your worries for a set amount of time, you may determine that they are not as urgent as you once thought. This can free up your mind to focus on more productive thoughts.

Push Past Procrastination

关注时间和精力对您的担忧而不是采取行动解决您的问题可能成为一种形式procrastination。许多人花时间担心他们需要做什么，而不是实际完成他们的任务。此外，履行您需要保理的责任只会增加您的担忧。

通过列出您需要完成的所有内容来推动过去的拖延。每次担心您需要照顾的另一件事时，将其添加到列表中。通过编写待办事项列表，您将所有焦虑的想法从头部和纸上取出。列表也可以是一个有用的方法，让您回到轨道以更加富有成效。而不是担心需要完成什么，而是专注于敲击您在列表中写下的每项任务。

Talk It Out

您可能会通过与可值得信赖的朋友或家庭成员分享您的思想和疑虑，找到一些救济。亲人可以是一个很大的支持来源，为您提供同情和理解。朋友和家人还可以为您提供有价值的建议，为您提供对您的问题的不同视角。

有时，即使是最耐心的人也可能难以倾听你的担忧。如果您是慢性持续担忧，您可能需要考虑从治疗焦虑症的专业人员获得帮助。可以通过您的教会找到额外的资源和社会支持，组治疗，在线支持论坛或焦虑的本地支持群体。

Journal Through It

很多人都有恐慌症和广播恐惧症also struggle with feelings of寂寞and isolation. You may feel that you have no one to talk out your problems and worries with. However, a journal may be all you need to work through your inner thoughts, feelings, emotions, and worries.

日记写作是一种强大而有效的方法，可以与内在的自我联系。通过在日志中写作，您可以通过您的难以解答，揭示您的问题的解决方案，并改变您的看法和担忧。

入门期刊写作可以是一个简单的一天每天写下你内心的想法。你可以专注于解决你的每一个担忧，在他们提出时写出它们，让自己自由充分表达你的感受。

转过你的想法

Worry is a消极的思维模式这可能导致您的恐慌症症状。消极思维往往是一种吸取的习惯，可以影响你的情绪和焦虑。由于负面思考通常会随着时间的推移而发展，因此它可以被灭绝并更换更加积极的观点。

Turning your worries and other negative thoughts around involve recognition, reality checking, and replacing. First, start by recognizing how often you are worrying throughout the day. It may help to even record these thoughts on a piece of paper as they come up.

Next, look at your worries and ask if you are being realistic. Try to look at the other side of worry or negative thought. For example, if you worry that others won’t accept you due to your anxiety, ask yourself if that is necessarily true. Do people only accept those who are completely flawless? Do you really want to be friends with someone who can’t accept you for who you are? By reality-checking and disputing your worries, you may begin to take on a different perspective.

Last, replace these negative thoughts and worries with more realistic statements. For instance, you may begin to think to yourself that not everyone will accept that you are an anxious person, but you are working on your condition and you accept yourself that way that you are.

学会放松

当你处于放松状态时，你就不可能感到焦虑。通过使用可以更轻松地学习放松放松技巧。这些活动旨在帮助您在整个身体中释放紧张，并放弃您令人担忧的想法。下次你被担心消费，请给出其中一个放松技巧一个尝试：

• Progressive muscle relaxation
• 冥想
• Yoga
• Visualization
• 深呼吸

A Word From Verywell

如果你被担心消耗，你无法停止，请和你的医生说话。您的医生可能希望排除任何医疗原因或身体健康问题。您的医生也可能有一些关于可以帮助您担心的事情的建议，并且感觉更好，例如治疗或药物。