Do you find yourself worrying too much?
Most worrying thoughts are negative, imagining worse-case scenarios, and anticipated threats.
Usually, our worries don’t happen because worry is invented by the mind and not based on fact.
10 Types of Negative Thinking
1. All-or-nothing thinking: Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”
2.Overgeneralization: Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.”
3. The mental filter: Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.”
4. Diminishing the positive: Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.”
5. Jumping to conclusions: Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.”
6. Catastrophizing: Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”
7. Emotional reasoning: Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”
8. ‘Should’ and ‘should-nots:’ Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.”
9. Labeling: Criticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.”
10. Personalization: Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.”
How To Manage Anxious Thoughts
Do you look at the world in ways that make it seem more threatening than it really is?
You may overestimate the possibility that things will turn out bad, jump immediately to worst-case scenarios, and treat anxious thoughts as if it were fact. This is what you can do.
1. Identify triggers: Identifying the triggers and patterns of “what if” thoughts can be a crucial step in managing anxiety. These thoughts revolve around common topics such as financial concerns, relationships, health, and the future. Recognizing these patterns can help you understand when you’re most likely to fall into the trap of “what if” thinking.
2. Identify the thought: To identify worrisome thoughts, pay attention to when you feel anxious or stressed, and notice if you’re repeatedly thinking about potential negative outcomes or “what-if” scenarios. Notice if any of these thoughts are difficult to control and cause you distress.
3. Challenge the thought: When “what if'” thinking sets in, you might start making up scenarios that aren’t true. When a “what if” thought comes, ask yourself how likely it is to happen and if your worry is based on facts or assumptions. Ask yourself if there is concrete evidence to support the thought and focus on the facts of the situation.
4. Do a reality check: Compare your thoughts to reality. The worst-case scenario doesn’t usually happen. Look at your past experiences and see if there is any evidence that your fears may come true. Ask yourself how you handled your stressful situations in the past. You are a lot stronger than what you may think.
5. Seek different viewpoints: Discuss your worries with someone you trust and who can offer a different perspective on how to view things. See the situation from various points of view and think about other possible interpretations rather than immediately jumping to the worst-case scenario. Try to determine what the different options are when dealing with your worrisome situation.
6. Reframe the thought: Replace the negative thought with a more balanced and realistic one. Instead of dwelling on “what if,” rephrase the thought with “if this happens, then I will do this”. Develop a plan on how you can handle the current situation. Being proactive will help decrease the anxiety of the situation.
How To Manage Worry
1. Practice mindfulness: Focus on the present moment by practicing deep breathing, meditation, or observing your thoughts without judgment.
2. Positive self-talk: Replace negative “what if” thoughts with positive affirmations about your ability to handle situations. Focus on what you can control, rather than dwelling on potential outcomes.
3. Practice self-care: Self-care is an important strategy for managing anxious worry and improving your overall wellbeing. This can include activities such as getting quality sleep, staying active, eating a healthy diet, engaging in hobbies or activities you enjoy, and taking breaks to relax and recharge.
4. Find solutions: Set a specific time to write down your worries and try to find solutions. Get the facts regarding your circumstances by talking to others and doing some research.
5. Deep breathing: Find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths. Focus on letting go of tension and feeling calm.
6. Try journaling: Writing down your thoughts and feelings can help a person express their feelings and channel their thoughts in a more positive direction.
7. Practicing guided imagery: Think of a place or thing that brings you comfort and picture it in your mind. Take deep breaths and try to relax. When you are ready, slowly open your eyes and return to the present moment.
8. Practice gratitude: Focus on what you’re thankful for and the good things in your life. Write down your accomplishments in a small notebook that you can carry around with you.
9. Connect with others: Reach out to friends, family, or a support group. Ask for their opinions and suggestions on how to handle your current situation.
10. Get some help: Talk to a mental health counselor on how to manage your worry and anxieties. Your doctor will be able to give you some referrals.
How Much Worrying Is Too Much
Worrying is a normal part of life. Everyone will experience worry on a regular basis and most people can deal with anxious thoughts without much difficulty.
Worrying becomes a problem when it becomes excessive, negative, and begins to take a toll on your physical, mental, and social health according to Stan Popovich.
Some common signs and symptoms of excessive worrying are feeling emotionally or mentally drained, being distracted by your thoughts on a regular basis, always feeling restless, and having difficulty sleeping. In these cases, it’s important to talk to your doctor.
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