Five Simple Ways to Overcome Worry and Self-defeating Thoughts and Behavior That Can Lead to Mental and Physical Exhaustion

When we persevere in life we increase the likelihood that we will reach our goals.  But, when hammering away at an activity does not yield the results that we desire it is often best to just “let go.” 

Sometimes we can change our circumstances in life and other times we cannot.  For example, we can change a job but we cannot change who are parents are. Nevertheless, we can always change the way we think about our parents.

Most people will agree with this notion. Yet, many find it nearly impossible to ‘let go’ even if they realize it is in their best interest.

Do you remember the serenity prayer?

‘God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.’

Worrying is the symptom that often results from our seemingly inability to just ‘let it go.’  Constantly worrying over a situation makes it difficult for us to focus on other things.  We may spend endless energy on the thing we cannot seem to control, yet we think ‘must.’ Dissipating our energy on something that we cannot control results in anxiety, poor sleep quality and physiological tension and distress.  The process is self-defeating and in the longer term and can lead to health issues.

Let’s take a look at some practical way of letting go. Which ones resonate with you?

LET IT GO NOW

·      Consider using imaginal visualization.  Put the issue into a bottle and let the ocean waves take it out to sea. Imagine in your mind’s eye it drifting away never to return.

·      Give away your concern to a higher power.  Accept that this is something you do not have the power to change.  This is a major tenet of programs like Alcoholics Anonymous (AA).  The higher power could be your God or Nature, The Universe or some other entity.

·      Make a list of the things that are worrying you on toilet tissue.  If you are worrying over leaving a bad working environment, write down your thoughts on the tissue and flush it down the toilet.

·      If your worry is keeping you for sleeping at night consider journaling about it before bedtime. Write down the problem and all that you have done to resolve it and then you can let it go.  When it comes into your mind while in bed just remind yourself that you have done all you could have done to resolve it.

·      Use the Heart Math Quick Coherence Technique. First, focus in on the center of your chest where your heart is.  Next, imagine that you are breathing through you heart. Just a little deeper than usual.  But, never ever being hungry for air. Finally, bring into your mind a positive feeling thought. Think of someone you love, a place you have been that gives you a positive feeling or an accomplishment from the past.  Do this for 2-3 minutes and you may just fall asleep.

Remember, in life we cannot control everything. Insisting that we can will often lead to anxiety, worry and possibly depression.

If you would like to learn more about managing worry and anxiety, reach out for a free 20-minute consultation. Fearless Mind is here to help.