It’s much easier nowadays to see a frown instead of a smile.
And a frown on the face can mean many things, more importantly worry. Its human to worry, we all have expectations that need to be met. Desires to be fulfilled and of course the fear of failure. When you worry too much it is disruptive. It affects your concentration and focus and results in unwanted anxiety. Stress and tension affect your mental and physical health adversely as you all know.
In many ways most human beings are control freaks. We want to control everything in this unpredictable world. It really helps to do your best and wait patiently for the outcome. As long as you have done your best, it does not matter. Sometimes the outcome does not just depend on your best effort too. There are so many variables. External factors, unforeseen developments, new paradigms, likability etc. Many also take into account Metaphysics, luck, astrology, karma and what not. Yet we tend to worry and brood, we want to control our outcomes. See the future and predict tomorrow. Like all mindsets there is a mindset to minimise your worries. I call it a ‘Worry Less’ Mindset. Here are 4 ways to acquire this mindset.
Identify your worries
As soon as you decide to transit to a ‘Worry Less’ Mindset, meet your worries head on. Identify your worries and list them out in order of priorities, biggest worry first and so on. Ensure that this is a list of real worries and not perceived or unnecessary worries like ‘what if the ceiling fan, lands on my head’!
Once you have this list ready, logically peruse them with possible scenarios and realistic solutions. Then, create a worry elimination action plan and work on it with timelines and milestones.
Get a ‘worry buddy’
It’s much easier to achieve real change if you have a well-wisher to confide in and share your change goals. It’s like deciding to go on a diet plan and having a nutritionist to consult. Like any change, your body and mind will resist your transition to a new mindset. We often don’t tend to see easy solutions but another person who really understands us and genuinely cares for our wellbeing will be quick to help us find solutions and correct when required. All you need is to be honest with your worry buddy and committed.
Set aside a daily worry time slot
Worry tends to gnaw at us and keep appearing from time to time in front of us during the day like those irritating advertising breaks during our most favourite OTT serial! Set aside a daily worry time slot, you can even set aside two daily slots in the beginning of your quest for change.
Go through your worry list and review progress you have made. Worries are dynamic. When you get rid of a few, new ones appear from nowhere. Spend time with your worry buddy and revisit your worry strategy, if need be.
Challenge your anxious thoughts
Anxiety is another important by product of worry. Actually anxiety attacks are a serious health hazard. Nip anxious thoughts in the bud by challenging them. It’s true that humans seem to attend the worst case scenarios first to prepare and pre-empt negative outcomes. And there are those who blissfully go through life believing that nothing wrong can happen. Both extremes can make you vulnerable.
Be realistic, balanced. Have a pulse on the situation. Seek feedback. Most importantly challenge anxious thoughts as soon as they arise.
The brain tricks you into believing that when you worry, you are actually solving your problems. Worry can distract you from your anxiety. But don’t get fooled. No obstacle can get out of the way till you take the effort to move it. Remember, worry gives a small thing a big shadow!
“Action is worry’s worst enemy.” Proverb
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