How to Stop Worrying, NOW
According to the Anxiety and Depression Association of America, 6.8 million adults aged 18 and up are affected by anxiety which is 3.1 percent of the population. Of the 6.8 million adults, 43.2 percent are receiving treatment and woman suffer at higher rates than men. One of the main symptoms of Generalized Anxiety disorder (GAD) is worrying and difficulty controlling the worry. This symptom, alone, usually affects sleep and is often reported as “difficulty turning of my brain or my thoughts” or “having too many tabs open all the time.”
Worrying is a waste of time, stuck in a cycle of repetitive negative and intrusive thoughts about the future. In most cases the negative thoughts of worry are unlikely events that will occur. Worrying, can also be considered negative self talk as well. Additionally, worrying becomes problematic when you find it difficult to control or disengage in the worrisome thoughts.
As a therapist that works with Millenials and Gen-Z’s that experience symptoms of depression and anxiety “how do I stop worrying so much” is a common question. I provide the client’s I work with this very same tips that I am providing to you today.
HOW TO DECREASE OR STOP THE WORRY
Identify the “problem” or what you are worrying about. I mean get as clear as possible. Maybe you are worrying about if you’ll get the job or a certain amount of money needed to pay a bill. Maybe you are worried about a child that lives somewhere else. Whatever has you worried, get clear and specific as possible about the worry.
Identify the solution or problem solve. Are you worrying about something that is happening at the present moment? Are you worrying about something you have control over? What can be done right now, to influence the desired outcome? What needs to happen for you not to worry or to stop the worry? Is what you are worrying about a solve-able problem? Is this problem or worry rational or irrational?
Take Action! Action leads to action and inaction leads to inaction. If you have asked yourself the questions above and have determined that your worry is a current problem that is rational and likely to happen, and you have come to a solution, then do something NOW! Take one step or the next step. You are wasting time worrying and doing nothing. If you find yourself worried about making money to pay bills, take action towards earning more money. One very helpful tool that can be implemented immediately to help stop or control worry and anxiousness is the “if/then” statement. If ________ happens, then I’ll do __________. This statement will encourage logical problem solving and help you to feel more in control of the situation.
In most situations that we find ourselves worried about, the outcome that we are worried about rarely happens. Individuals, particularly individuals with anxiety end up catastrophisizing the original situation and worrying more about the catastrophe and other unlikely possibilities.
If you or someone you know resonates with the information shared in this article and would like to attend therapy to assist with overcoming the above mentioned symptoms and are located in the states of NC, SC, VA, or MD you can click here to see my rates and/or the insurance I accept. You can click here to schedule a consultation or Initial Evaluation.
Disclaimer: I am a Licensed Clinical Social Worker, but I am not YOUR Licensed Clinical Social Worker. These blog posts are based on my personal opinions, reflections, and insights and are not intended to be taken as professional therapeutic intervention(s) and/or advice. Further, please note these blogs are not intended to serve as and/or replace formal counseling services. If you are in need or interested in taking part in direct therapeutic services, please contact your insurance provider’s customer service for assistance. You may also consult website such as (but not limited to) Psychology Today and Therapy for Black Girls to find a therapist. If you are located in NC, MD, SC, or VA and would like to work with me, click here to ensure I accept your insurance or check my rates and here to schedule an appointment.
