No. 1. Make a list of your worries. Identify what you are worried about.
No. 2. Analyze the list. Look at whether your worry is productive or unproductive. A productive worry is one that you can do something about right now. For example, You are going to Italy, so you may be worried about making plane and hotel reservations. This is a productive worry because you can take action now by going online to make reservations.
By contrast, an unproductive worry is one which you can't do anything about. It is more of a proliferation of 'what ifs,' over which you have no control and there is no productive action that will lead to a solution. For example, losing sleep and worrying about whether or not you will get cancer is unproductive.
No. 3. Embrace uncertainty. Once you have isolated your unproductive worries, it's time to identify what you need to accept in order to get over them. You may need to accept your own limitations or it may be a degree of uncertainty that you need to accept.
For example, you very well may get cancer some day as no one really knows what the future holds. Many worried people equate uncertainty with a bad outcome, but uncertainty is really neutral. When you accept uncertainty, you don't have to worry anymore. Acceptance means noticing that uncertainty exists and letting go and focusing on the things that you can control, enjoy, or appreciate.
No. 4. Bore yourself calm. Repeat a feared thought over and over and it will become boring and will go away. If your fear is dying of cancer, look in the mirror and say, "I may die of cancer. I may die of cancer." Say it enough and it will lose its power.No. 2. Analyze the list. Look at whether your worry is productive or unproductive. A productive worry is one that you can do something about right now. For example, You are going to Italy, so you may be worried about making plane and hotel reservations. This is a productive worry because you can take action now by going online to make reservations.
By contrast, an unproductive worry is one which you can't do anything about. It is more of a proliferation of 'what ifs,' over which you have no control and there is no productive action that will lead to a solution. For example, losing sleep and worrying about whether or not you will get cancer is unproductive.
No. 3. Embrace uncertainty. Once you have isolated your unproductive worries, it's time to identify what you need to accept in order to get over them. You may need to accept your own limitations or it may be a degree of uncertainty that you need to accept.
For example, you very well may get cancer some day as no one really knows what the future holds. Many worried people equate uncertainty with a bad outcome, but uncertainty is really neutral. When you accept uncertainty, you don't have to worry anymore. Acceptance means noticing that uncertainty exists and letting go and focusing on the things that you can control, enjoy, or appreciate.
No 5. Make yourself uncomfortable. Worriers feel that they can't tolerate discomfort, but if you practice discomfort, you will accomplish a lot more. The goal is to be able to do what you don't want to do or things that make you uncomfortable.
Worriers tend to avoid new things and situations that make them uncomfortable, such as parties or public speaking engagements. The preemptive worry helps them avoid discomfort, but if you force yourself to do the very things that make you uncomfortable, you will rely less on worry as a coping strategy.
Source and Credits: WebMD