Worry less: 5 tips

Are you one of those people who worry all the time? In this article we will explain how you can tell that you are worried too much and what you can do about the causes.

Money problems, a simmering family conflict or fear of the next phase of life: worries can weigh people down and cause them sleepless nights. In doing so, the concern steals a lot of energy. This often makes the body feel tired and lacking in motivation.

But how do worries actually arise? People start pondering when they feel powerless and helpless in the face of a situation. If several worries pile up, thoughts can only revolve around the worries – the so-called spiral of worries arises. That which is positive in life is ignored. Generally a person tends to depressive moodsanxiety disorder or pessimism, there is a high risk of drowning in your own worries. In an emergency, professional help is needed to break the circle.

If you have a tendency to worry all the time, then our five tips can help – but let’s start with the fact that worrying can also be a strength. We’ll also give you tips on how you can tell that the spiral of worry is getting out of hand.

Worrying can be a strength

If you worry, it doesn’t necessarily have to be a problem at first: worrying can help people identify potential dangers in good time and correctly assess situations. Keeping it in the Right Measure Worry about overdoing yourself. They also let you approach new challenges carefully and with caution. You should always keep these strengths in mind if you are a person who worries about things a lot.

Basically, it is not wrong if you are worried in certain situations: It is a protective mechanism for mind and soul with which you can recognize the unknown as a danger in good time in the future.

However, if worries get out of hand, they can affect your everyday life. It becomes problematic as soon as you have problems falling asleep or concentration difficulties for several days in a row and you cannot cope with your job, your studies or your free time because of sheer worry. This is how you can tell that you are brooding too much.

Concerns can also make themselves felt physically. Symptoms are among others stomach pain, Tension, Chest tightness and racing heart. If these physical symptoms persist for several weeks and put a strain on your everyday life, you should seek medical advice.

Worries often originate in the past

Are you prone to worrying all the time? Perhaps you’ve trained yourself to brood in the course of your life. The reason can be negative experiences or emotional injuries in your past that you have not yet overcome. Internalized sentences such as “You are not good enough”, “You can never do it”, “It is your fault” or “You are not adorable” can be the main problem why you are worried in your situation.

Of course, there are also things that have nothing to do with your past: for example, strokes of fate, energy-draining situations or times that you are acutely more worried about than usual.

But what are the best things you can do to worry less and brood less? We have put together five tips for you.

5 tips to help you worry less

1. You can worry less by increasing your self-esteem

If you are prone to brooding and worrying, try yours Boost self-confidence. Keep a small notebook that you always carry with you and can take out if you are not feeling particularly well and you start pondering.

• In the exercise book, note the successes that you have already achieved in life: for example, graduating from school, vocational training, learning a foreign language or sporting achievements.
• Perhaps you have also met some people in your life who said something positive about you that made you feel very empowered? You should also note such sentences in your notebook so that you always have them with you visually.
• You can also write down your worries in the notebook to record them. Take a more objective perspective: For example, think about what a friend or grandpa would say about your worries.

2. You can worry less by increasing your self-efficacy

Plus, if you do yours, you’ll worry less Self-efficacy increase. Specifically, this means: Try to step out of your comfort zone and achieve small and large successes in areas that are important to you. This helps you to feel that you are in control of your life. This will make you less likely to be influenced by negative thoughts.

You can define yourself what small and big successes are for you: How about baking a cake, yours Clear out apartment or go on a multi-day hiking tour? You can find inspiration here: Hiking holiday in Germany: You have these options.

3. You can worry less by being distracted

By distracting yourself, you can forget about your worries for a while.

• Do something that you enjoy or that you enjoyed doing as a child: for example, you can paint, play an instrument or do a puzzle. Listening to an audiobook or reading a novel is also a great distraction.
• Think about how you can please others so that you can forget your worries. Try for example to clear out and give away the things that you no longer need. Write positive cards to your neighbors: inside – if you want, you can do this anonymously. Or get involved in a social project. Because by making others happy, you are also making yourself happy.

4. You can worry less by relaxing

If you are acutely about to sink into your worries, do some Breathing exercisesto relax and do something good for your soul. Mindfulness exercises, yoga or Progressive Muscle Relaxation can help you move your body from a tense to a relaxed state. This is important in an emergency in order to be able to think more clearly again.

5. You can worry less by sharing your worries with others

When worries wear you down, you should urgently find people to whom you can express your worries without judgment. Find someone you can trust. For example, this could be a friend or a family member. Telephone counseling can also help you in an acute situation.

Important: If you are unable to free yourself from your carousel of worries for several months, you should seek professional help from a therapist.

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