Chronic worrying is a habit. And like any habit, it can be broken.
But let us first understand how this habit is formed.
When our brain feels some threat or uncertainty, it creates this dreadful feeling in our head that we call ‘anxiety.’ And we desperately want to escape that anxiety – we feel we need to do ‘something’ about it. So we start worrying (i.e., thinking about the negative consequences).
Since worrying may feel like problem-solving, it gives some relief. And therefore, next time also, we are likely to use worrying as an escape from anxiety. Repeat this, and it becomes a habit.
Unfortunately, worrying is so emotion-laden that it does not help us solve the problem. It only leads to catastrophizing, which further fuels anxiety.
So anxiety leads to worry, which leads to more anxiety. Now it is a vicious loop.
One way to break this habit is to bring in mindful awareness: Whenever I am worrying, let me ask myself, “What am I getting out of it? How is it making me REALLY feel?”
As we do this mindfulness exercise, again and again, our mind starts becoming intimately familiar with how bad worrying makes us feel at the gut level. And when it feels no longer rewarding, the habit will weaken.
Another thing that helps is journaling – every time you start worrying, instead write it down in a journal. It will give you clarity and help you problem-solve.
These solutions require practice – they are not instant solutions. Because there are no instant solutions.
- Rajan
***
Struggling with anxiety? Discover Freedom From Anxiety & Stress, a self-paced CBT-based program to help you regain control: https://cutt.ly/ywtQrZm8
But let us first understand how this habit is formed.
When our brain feels some threat or uncertainty, it creates this dreadful feeling in our head that we call ‘anxiety.’ And we desperately want to escape that anxiety – we feel we need to do ‘something’ about it. So we start worrying (i.e., thinking about the negative consequences).
Since worrying may feel like problem-solving, it gives some relief. And therefore, next time also, we are likely to use worrying as an escape from anxiety. Repeat this, and it becomes a habit.
Unfortunately, worrying is so emotion-laden that it does not help us solve the problem. It only leads to catastrophizing, which further fuels anxiety.
So anxiety leads to worry, which leads to more anxiety. Now it is a vicious loop.
One way to break this habit is to bring in mindful awareness: Whenever I am worrying, let me ask myself, “What am I getting out of it? How is it making me REALLY feel?”
As we do this mindfulness exercise, again and again, our mind starts becoming intimately familiar with how bad worrying makes us feel at the gut level. And when it feels no longer rewarding, the habit will weaken.
Another thing that helps is journaling – every time you start worrying, instead write it down in a journal. It will give you clarity and help you problem-solve.
These solutions require practice – they are not instant solutions. Because there are no instant solutions.
- Rajan
***
Struggling with anxiety? Discover Freedom From Anxiety & Stress, a self-paced CBT-based program to help you regain control: https://cutt.ly/ywtQrZm8