1) It helps to commit to paper exactly what it is that's worrying you. Include here what you believe to be the worst case scenario. This helps to clarify exactly what the problem is. After having done this, you might find out that what you thought the problem was has changed a little. Until you are clear on exactly what is at the root of the problem, you can't formulate an accurate way to tackle it.
2) Once you have arrived at your worst case scenario, come up with as many ideas as you can to deal with it. Again, do this on paper. If you've never attempted to write down the problem and possible solutions like this before you'll probably be amazed at the clarity you can get just by attempting to write the problems and solutions down in a logical fashion.
3) Have a think about the possible courses of action that are available to you and for each of them come to a decision about how much they would individually help the situation. By doing this you can see which solution would help the most. Having done this, resolve to take action.
4) Try to take the emotion out of the subject and think as rationally as you can about what is worrying you. If you can do this you may well be able to decide that the worst case outcome doesn't justify the level of worry anyway. It's especially important to do this with aspects of the worry that you can't come up with a solution to.
5) For all of the things you're worried about that you don't feel you can do anything about try to challenge the worry by trying to see the problem in a different light. Try to come up with at least one good, logical reason why you have no need to worry. Write it down.
6) One of the reasons that it's a good idea to write down at least one good, logical reason that there's no need to worry is so that you can use this to remind yourself when you catch yourself descending into worry again. It's a concrete reminder of the time and effort you expended on thinking the situation through and formulating good reasons why your worries are unnecessary.
7) Take up meditation or a similar stress reduction and relaxation technique. One specific thing you can do is breathe slowly and deeply. This sounds very simple but don't dismiss it, it is a powerful relaxing technique that it is well-worthwhile getting into the habit of doing whenever you feel yourself getting stressed out because it has an immediate calming effect.
8) Learn not to fret about things you have no power over. One of the best ways to reduce a large amount of unnecessary worry in your life is to cultivate acceptance of those things that you cannot change. If you can rationally accept that it is pointless to get worked up about things you have no control over, you will have fought and won a major battle against the demon worry.
9) If you struggle on your own to come up with alternative scenarios to help you to put a different perspective on your worries, enlist the help of others who may be able to stand back from the situation and remove the emotion from it in ways that you find difficult to do and thereby convince you that there isn't as much to worry about as you think.
10) Many people find comfort in particular spiritual teachings and pursuits and find that they help them to keep a proper perspective on life and reduce or diffuse their worrying thoughts. Try to find a spiritual path that appeals to you and you may find yourself becoming a more centered, balanced individual.
If you find that your worries are becoming a more or less permanent feature of your life and are affecting your ability to function, you should seek proper professional help.
Resource Box: Author: James Dodson Email: datasan6#gmail.com
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