1 . Monitor your anxiety . Anxiety is more than just a feeling . There are physiological , cognitive and behavioral changes at play . Ask yourself , how many times do you feel anxious a day ? What are the most common triggers ? And what physical symptoms do you experience ? How does it affect your behavior ? Jot down your answers and keep track of your stress .
2 . Make an accurate assessment . When something bad happens , we tend to one , overestimate the likelihood it will happen again and two , exaggerate the intensity of the problem . Identifying your individual fears and filtering them will help you make an accurate assessment . Make a list of what you fear the most and cross off what ’ s not realistic . Then make a list of coping skills or options you have .
3 . Maintain Optimism . Focusing on the present , rather than the future or past can help you remain optimistic . Expending energy anticipating negative outcomes only eats away at our sense of control and hope . Accept the unpredictability of life and stick with what ’ s going on right now . Being grateful and focusing on the positive in your life will also help you see the bright side of things .
4 . Assign a worry window . Consistently worrying is no good . But avoiding your problems isn ’ t either . It ’ s important to confront your problems head on , which proves to yourself that you are capable of handling it . So assign yourself a worry window , say from 9:00am to 10:00am , where you have permission to ruminate and focus on your problem . Then when the window is over , lay your problems aside .
5 . Disengage your mind from the problem . Did you know that most people believe worrying is helpful ? Many believe worrying leads to better answers , provides greater insight , or offers you greater confidence in your chosen course of action . When in fact , too many negative thoughts cloud our judgment . Your mind is incapable of thinking about more than a few things at a time . No amount of worrying will give you a better outcome to a bad situation .
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