5 Tools to Stop Excessive Worry

"What if... what if this... what if that..." is often the inner dialogue of a constant worrier. Some people jokingly call this "What if syndrome," but in some cases, being in a constant state of worry can turn into a generalized anxiety disorder diagnosis and may lead to a whole host of other issues.

What if it doesn’t have to be that way?

This article is going to share some effective tools to decrease the time you spend lost in a state of worry.

The Effects of Worry

It’s become normalized in our society to feel some low-level sense of unease. But should we consider it normal? Over-worrying has a negative impact on both emotional and physical health, and it can lead to panic attacks, anxiety disorders, and even depression. Many people aren't aware of the costs of constant worry.

People can quite literally worry themselves sick, and it can lead to negative behaviors like smoking, drinking, and overeating. In some cases, the worry can turn into a paralyzing fear or phobia.

Two Types of Worry:

There are two sides to worrying. Being worried isn’t always a bad or an unwanted thing. Healthy concern is normal, and it reminds us to behave responsibly with our future well-being in mind. If you're going out with friends, you may worry about your ability to drive home safely. This healthy concern would remind you not to drink and drive and to plan head.

Similarly, it might remind you to leave early for a job interview in order to make sure you arrive on time and avoid traffic. It may have you proactively schedule a routine check up with your doctor. This type of worry acts as a reminder to make good decisions, meet deadlines, or prepare for future events. I call these concerns my “pre-annoyances.” Essentially, I like to be aware of things that could potentially not go my way and plan ahead for them.

On the other hand, excessive, toxic, or negative worrying may increase anxiety, unease, and tension and it can weaken the immune system to the point of creating sickness. Have you ever watched someone feel so worried that it made them sick to their stomach?

Long-term negative “What if…” thinking can be damaging. Imagining something bad will happen can actually cause a physical response in your body because believe it or not, your mind cannot tell the difference between something physically happening or vividly imagined. As a result, your muscles may tense, and you may feel uneasy or nervous in your stomach or a tightness in your chest. This can become habitual to the point where your body automatically goes into a state of panic or worry even when there’s nothing apparent to be worried about. In the case of phobias, even the thought of the thing you fear can induce a panic response.

You may have noticed that someone saying, “Don’t worry,” rarely quells your fears if you’re a constant worrier. So, how do you stop it?

5 Tools to Quit Worrying

1. Flip the Script

When you notice your mind asking negative, “What if…” questions, ask a different question.

Ask, “What if everything goes right?” Practice imagining the BEST case scenario. Asking, “How can this get EVEN better?” also tells your mind to start looking for the good in situations…things that are going right. It activates your Reticular Activating System (RAS). The RAS is the part of your mind that sees the color and make of the car you just bought everywhere even if you never noticed it before. It’s “activated,” and your mind begins to notice it.

When you refocus your attention and ask better questions, your mind and body will follow. You will begin to see things going right for you more often.

2. Get Resourceful

What I’ve found is that when we imagine the worst case scenario, we often don’t think past it. The “worst case” feels like the end. This is also known as catastrophizing.

For example, if you’re worried that your partner is going to leave you, you may spend a lot of time thinking about the actual imagined break up and the ramifications. Or, if you’re worried that you’re going to lose your job, you might over-analyze everything you’ve done that led to this fear but get stuck moving past what would happen next. Worrying can prevent you from being resourceful.

Instead, ask your mind to think past the worry and the “worst case.” Acknowledge the worrying thought. “If that were to happen, what would you do next?” Find a resource you’d use. Something like, “I’d call a friend to talk through it,” or “I'd immediately redo my resume and apply for jobs.” Ask more questions: “What else could you do?” “What else could happen?” “What’s another way of looking at that?” “What resources do I have available to me?”

Doing this will remind your mind that the worst case scenario isn’t the final destination. There’s always something you can do past it. Finding resources will allow your mind to release the feeling of worry.

3. Hypnosis

Whether it’s self-guided, also known as self-hypnosis, or something you work on with a certified hypnotist, hypnosis can help you to let go of limiting beliefs, bad habits, and yes, even worry.

Hypnosis is a state and a process (think of the trance you go into when you’re driving and you miss an exit), and you can use this state to redirect your mind to more empowering thinking. This is especially useful if you’re a constant worrier or if you have developed a phobia.

Hypnosis works with the unconscious part of your mind and deals with the automatic responses. So, if you’re not actively trying to worry and it feels like an automatic response, then hypnosis can help you change your mind to focus more on things going well and to focus on what you do want instead of what you don’t want.

For more information on hypnosis visit Break the Cycle Hypnosis.

4. Practice Releasing the Thought

A consistent meditation practice may help prevent your mind from looping (repetitively thinking the same negative thoughts). While some people think of meditation as the practice of having no-thoughts, which might feel impossible to achieve, I’d like to offer a different understanding.

I think of meditation as the practice of not latching on to every single thought that pops into your head. Sit down, close your eyes, breathe, and observe. Simply notice when thoughts pop up and then imagine pushing them away in your mind or letting them pass by. It can be a beneficial practice.

When you notice you’ve latched onto a thought, simply bring your awareness back to your breathing or to the present moment. It will train your mind not to go on as many mental tangents of worry. I like to think of the thoughts as clouds. I watch them as they drift away. If you’re religious, a prayer asking for the worry to be released may also be useful.

5. Shine a Spotlight On It

Excessive worry is futile because it does nothing to change the outcome of events.

If left unchecked, your thoughts can spiral out of control.

If you’re on a hamster wheel of worry, and your thoughts keep spinning, interrupt them. Like shining a spotlight on a burglar or putting a stick in a hamster wheel to prevent it from turning, bring attention to the fact that you’re worrying and stop it.

You might even go as far as yelling out loud, "Stop it!" or clapping to jolt yourself away from the worry. In hypnosis, we refer to this as a pattern interrupt. When you interrupt a pattern enough times, the mind will redirect.

If you can catch yourself in the act, interrupt it. Ask yourself if the worry is helpful (normal concern) or harmful (excessive). That’s the first line of defense. If harmful, then add any of the previous strategies to the mix.

This article was written by Jackie Corley, a certified hypnotist and Neuro-Linguistic Programming practitioner and owner of Break the Cycle Hypnosis LLC. She helps people take back control in areas of their lives and make transformational change. Call for a free, confidential consultation: (516) 507-4809

How to Get Yourself to Make a Change

Why it has to be you. Why it has to be now.

Get to threshold

When I trained to be a hypnotherapist, I was first introduced to the idea of threshold, and I was encouraged only to work with people who were at threshold. Here's why.

So what exactly is threshold? It's the place you get to when you're ready to make a massive change in your life.

It requires 3 things:

1. Something Has to Change

2. It Has to Be Me

3. It Has to Be No

Having one or two of the three is not threshold. People tend to only make the change and take the necessary action when they are at threshold. Before then, they will like "try" something (like hypnosis) and determine it doesn't work.

This is why you hear of people who "tried" hypnosis to lose weight, to quit smoking, or to get over a fear and found it didn't work for them. They likely simply weren't at threshold; they weren't fully ready to make the change, so they didn't.

In the case of addiction, threshold may be reached when someone is at "rock bottom," or when they've hit the lowest point in their addiction and can't go on like that any longer.

For someone who is overweight, threshold might be reached when they can no longer fit in their clothes, when they can't keep up with their kids, or they are not able to fit in an airplane seat comfortably.

One of the ways to bring yourself to threshold is to imagine what life will be like for you in 5, 10, or 20 years from now if you don't make the change now. Sit with the feelings--journal them. Experience it as though you're there. Doing this will help get you to threshold faster.

When you're at threshold and want to make the change, hypnosis can help solidify your decision.

Make a decision

"Decision is the ultimate power. Decision shapes destiny."--Tony Robbins

When you make a powerful decision, declare it to the world, and take massive action, the universe will be able to work with you to make it happen. People, places, and circumstances will show up to support you on your mission. It starts with a decision.

After running a business for several years that stopped feeling rewarding, I decided to become a hypnotherapist. I trained, I studied, and I certified. Before this, I had mainly done hypnosis as a hobby, but I wanted to shift that into paying clients and high client satisfaction.

When I first declared I was a hypnotherapist to the world, it was on a live group Zoom call. That's how I got my first smoking cessation client. I could have came up with a million excuses as to why I wasn't ready, but I knew there was power in my decision when I said yes.

Saying yes required me to do the work, to train, to prepare, and to act. Because this person was at threshold, this individual was able to quit smoking. We both made powerful decisions: I to declare and to act as a hypnotherapist, and my client to put down the cigarettes for good. These combined decisions helped us both to make changes in our lives.

Remember that not taking action is also a decision--but if you don't decide and move, you will remain in the same position.

Move

Stagnant energy breeds stagnant energy. There is power in a moving river--it demands respect. A stagnant pond on the other hand, begins to smell and grow bacteria.

Over time, it becomes easier to stay still, to be complacent, to stop moving. But everything is meant to grow and evolve. If you're feeling like you want to make change, but you're stuck--move. Physically move. Break the stagnancy and create a ripple effect.

Go outside for a 5 minute walk. Stand up and stretch. Go on a quick bike ride. This will help your mind and body get back into a flow state, which is where your creative and intelligent energy can move through you. This will create a breeding ground for inspired action, and movement will build momentum so you can make change. Do it now.

take radical responsibility

Blaming other people, the government, or your circumstances is the easiest way to stay where you are. If you want to make a change in your life, you must take radical responsibility.

Yes, all of those things may impact you. Do you want to stop self-sabotaging? Quit smoking? Lose weight? Feel better? Recognize that YOU and only you are the one responsible for it. This does not mean you should feel any sense of shame or guilt for where you are...it means you need to stop handing over your power to others.

Taking responsibility takes back your power, and because it's you in charge, you get to be the one who gets to be at threshold, make decisions, and make moves. No one is smoking for you--no one is putting the food in your mouth--no one else is thinking your thoughts for you.

When you put yourself "at cause" for all the things in your life--the good and the bad--you give yourself a gift. This recognition will let you be the victor!

When you're ready to take action, call Jackie Corley at (516) 507-4809 for your free, confidential consultation. Break the Cycle Hypnosis LLC specializes in helping people take back control in areas of their lives and make transformational change.