How to Quit Worrying

Worry and anxiety are both part of the human experience and affect just about everyone at some point in their lives, whether they have a diagnosed condition or not. No matter if it’s concern about the future, finances, or health, nearly everyone has dealt with these feelings. While it’s normal to worry occasionally, excessive worry can wreak havoc on our mental, and even physical, health. In this blog, we explore the art of quitting worrying and managing anxiety effectively so that you can get back to living a worry-free life.

The Prevalence of Worry and Anxiety

When it comes to the prevalence of anxiety and worry, the data speaks for itself:

• Anxiety Disorders: Anxiety disorders are the most common mental health disorders in the United States, affecting approximately 40 million adults, which is about 18% of the population, according to the Anxiety and Depression Association of America (ADAA).
• Global Worry Statistics: A global survey by the World Mental Health Survey Initiative found that, on average, around 31% of people have experienced an anxiety disorder in their lifetime. This data highlights the worldwide prevalence of anxiety-related issues.
• Economic Impact: Anxiety disorders cost the U.S. more than $42 billion per year, according to a study by Greenberg et al., published in the Journal of Clinical Psychiatry.
• The College Conundrum: Anxiety and worry affect students significantly. The American College Health Association reported in 2020 that over 50% of college students sought counseling for anxiety-related concerns.
• Workplace Stress: According to the American Institute of Stress, job stress is far and away the major source of stress for American adults. It has been estimated to cost businesses up to $300 billion annually.

Strategies to Quit Worrying

• Identify the Source of Worry: The first step in quitting worrying is identifying the source of your anxiety. Take a few moments to reflect on what’s causing your distress. This self-awareness can help you target your efforts effectively.
• Practice Mindfulness: Mindfulness techniques can help you stay in the present moment and reduce the tendency to worry about the future. You might try meditation, yoga, or any other practice that forces you to settle down and remain focused on the moment.
• Time Management: Proper time management can alleviate worry by helping you prioritize tasks and deadlines effectively. This way, you can prevent the buildup of stress from looming deadlines.
• Social Support: Share your worries with friends or family. Sometimes, just talking about your concerns can provide relief and a fresh perspective.
• Professional Help: If your worrying is persistent and interferes with your daily life, getting professional help from a therapist or counselor is one of the best ways to cope. According to the National Institute of Mental Health, more than 60% of people with anxiety disorders don’t receive treatment. Don’t let yourself fall into that category.
• Exercise: Regular physical activity releases endorphins, which can improve your mood and reduce anxiety by quite a bit.
• Caffeine and Alcohol: Excessive caffeine and alcohol consumption exacerbates anxiety, contrary to popular belief. Reducing or eliminating these substances from your diet might just help reduce your worry.
• Educate Yourself: Sometimes, understanding the root causes of your worries can alleviate anxiety. Learning more about the things you fear can provide clarity and reduce irrational concerns.
• Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups to reduce physical tension and anxiety.

The Power of Positive Thinking

The way you think can greatly impact your level of worry and anxiety. According to the Anxiety and Depression Association of America, negative thinking is a key component of anxiety. Here are some strategies for promoting positive thinking:

• Challenge Negative Thoughts: Whenever you catch yourself thinking negatively, challenge those thoughts by asking, “Is this really true?” Often, our worries are based on irrational fears.
• Practice Gratitude: Regularly taking time to reflect on the things you’re grateful for can help shift your focus away from worry and towards appreciation.
• Visualize Success: Instead of dwelling on potential failure, visualize yourself succeeding in challenging situations. This positive imagery can boost your confidence and reduce anxiety.
• Affirmations: Repeating positive affirmations can help reprogram your mind to think more optimistically. Phrases like “I am in control of my thoughts and feelings” can be particularly helpful.
• The Importance of a Healthy Lifestyle

A healthy lifestyle plays a significant role in reducing worry and anxiety. Statistics show that exercise and a balanced diet can have a positive impact on your mental health:

• Diet: A diet rich in fruits, vegetables, protein, and whole grains is associated with a reduced risk of developing depressive and anxiety disorders. What you eat matters.
• Sleep: Poor sleep is a major contributor to anxiety. Aim for 7-9 hours of quality sleep each night to help reduce worry.
• Alcohol and Substance Use: The Substance Abuse and Mental Health Services Administration reports that individuals with anxiety disorders are more likely to misuse alcohol and drugs. Reducing or quitting these substances can alleviate anxiety.

Practical Tips for Daily Life & Stress Management

To further assist you in quitting worrying, here are some practical tips to incorporate into your daily routine:

• Limit News Consumption: Constant exposure to negative news can increase worry. Limit your news intake and consider focusing on positive and informative content.
• Create a Relaxing Environment: Surround yourself with calming elements, like soothing music, aromatherapy, or comfortable blankets and pillows, to create a stress-free space at home.
• Stay Organized: Keeping an organized workspace and daily schedule can help reduce stress and the potential for worry.
• Breathing Exercises: When feeling overwhelmed, practice deep breathing exercises to calm your nervous system.
• Limit Tech Use: Too much screen time can contribute to anxiety. Put boundaries in place for your tech use and take breaks from your devices as needed.

Final Thoughts

Worry and anxiety are common experiences, but they don’t have to control your life. A combination of self-help techniques, positive thinking, a healthy lifestyle, and practical tips can lead to a more stress-free life. Next time you find yourself worrying, give these coping mechanisms a shot and watch your worry slowly but surely fade away.

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home.  If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help.  To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

References

• Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behav Res Ther. 2016 Mar;78:13-8. doi: 10.1016/j.brat.2015.12.017. Epub 2016 Jan 8. PMID: 26802793; PMCID: PMC4760272.
• Gottschalk M. Genetics of generalized anxiety disorder and related traits. Dialogues in Clinical Neuroscience. 2017;19(2):159-168.
• Newman MG, Llera SJ, Erickson TM, Przeworski A, Castonguay LG. Worry and generalized anxiety disorder: a review and theoretical synthesis of evidence on nature, etiology, mechanisms, and treatment. Annu Rev Clin Psychol. 2013;9:275-97. doi: 10.1146/annurev-clinpsy-050212-185544. PMID: 23537486; PMCID: PMC4964851.