Worry IV Nothing: A Discreet, Guided Anxiety Journal | Journal with Prompts to Calm Anxiety & Improve Mental Health | Promotes Stress Relief & Self Care

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gain perspective to see if the cause of your anxiety is as dangerous, insurmountable, or rooted in evidence as it feels

Want to learn how to stop worrying? One important step is to recognize the common symptoms of chronic worry or anxiety: Catastrophizing. Expecting the worst-case scenario to happen. “The pilot said we're in for some turbulence. The plane's going to crash!” If you’re struggling as a chronic worrier, ask yourself, “What can I control?” This can help you be more proactive when there is something you can do. Plus, this mindset can help release your worry when you discover there’s nothing you need to do about the situation.

Am I worrying too much?

In these moments, as you notice yourself feeling worried, take a deep breath and notice where you feel tension. Scanning your body can help you reconnect to the present, feel more grounded, and ultimately worry less. I know I’m left dizzy with the extent and depth of my worry. It’s always with me, following me around, casting a dark cloud of doom over my day. Lower performance anxiety. A 2020 study also showed that completing a 10-minute writing activity lowered performance anxiety in musicians.

Write your thoughts down as they occur in their respective segment. This will help you prioritize your worries and help you figure which worry is most pressing at the moment.Talk and write your way through your feelings – substitute the negative thoughts with more positive ones. Along with causing physical symptoms, worry and stress can also make it harder to recover from illness. Here are a few ways worry may be impacting your overall well-being. 1. Excessive worry can make you physically ill You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something? Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.