This article is about four simple, yet powerful ways to manage worry and anxiety. Are you worried about how things are going to go for you? Do you fear that you won’t be able to handle potential problems? How can you make a tough decision not having all of the details? Here’s what you CAN do. You can take control of your mind by shifting what you focus on. You can choose to focus on your strengths and the things that you have control over. You can also challenge irrational thoughts of uncertainty and worry.
Handling being worried over how things are going to go for you.
Who do I want to be?
What quality of presence do I want to bring to any challenges I face?
Note the shift that occurs when you go from focusing on what will go wrong today to the person you want to be.
Challenge your fear that you won’t be able to handle potential problems.
One way to address this fear is to imagine yourself coping. Whenever you are worried about a problem that could happen, envision yourself skillfully coping with it.
What does that look like?
Recall a strength that you have demonstrated multiple times when you’ve risen to meet a challenge. Then, expect yourself to rise, bringing that same strength, resourcefulness, and determination to the problem that might challenge you today.
Pause & notice whether this time is different.
When a familiar worry or fear crosses your mind, this can be about failing or that something horrible will happen, notice that it has never actually happened.
It’s likely that your mind is ignoring all of the times that those worries and fears didn’t come true and that this time is different.
If this sounds like your experiences, then consider that the worry or fear is a false alarm, like the other times.
Make decisions even when there is uncertainty.
When you’re making a tough decision, all you can do is make the best choice for what you know right then and there.
Embrace the reality of not having all of the information and details today, not knowing exactly what the outcome will be.
Allow yourself to be free from the assumption that you’re responsible for knowing the unknown.
By choosing to focus on what is helpful, you can better manage your worries and anxiety. Always draw from your strengths and know that you will overcome any stressful situations that lay ahead because you have overcome things in the past. Challenge irrational and distorted thoughts, acknowledging and then reframing them. Notice the shift in thinking and how you feel afterwards. Practice these tips so that they stick to your mind and alter how your mind works. Have power over worry and anxiety.
Seth J. Gillian, PhD.