Do you find yourself constantly thinking about the future, and all the worst-case scenarios that could happen? Worry is defined as a problem solving process where we think about potential negative situations, and this process is a completely normal human experience. However, if you find yourself experiencing worried thinking constantly, and it doesn’t lead to problem solving that actually helps you, then it may be something that is creating more anxiety and getting in the way of you leading your best life.

Worrying is typically triggered by a variety of stressors, including work or school situations (like making decisions, completing projects), relationship stressors, or even seeing or hearing information in the media or in a conversation. Sometimes, the trigger is not so obvious, and the worried thought may just begin with a “what if….” and down the rabbit hole our thoughts go! For those who struggle with constantly worrying, you may experience the thoughts as negative, and they may feel overwhelming. It’s important to remember that worrying does serve a positive role: it can be a motivator, and it can be helpful for decision making and problem solving.

If worrying starts to feel overwhelming, here’s a strategy to help keep the thoughts reigned in:

• Postpone your worry: create a worry appointment every day, typically scheduled for about 10-15 minutes 1-2 times a day. During this time, I want you to allow yourself to experience worry. Think about the things that are making you nervous and unsure. Think about things that may be triggering fear for you, and even the things that may never even happen. It may help to speak these thoughts out loud, maybe even while facing a mirror. Try to challenge yourself to maintain your worry appointment, but also to stop the appointment once you’ve reached the 15 minute mark. Setting a timer on your phone could help.

  • Throughout the rest of the day when you’re not in your worry appointment, notice when your thoughts are following the “what if…” spiral. Make a note of these thoughts and save them for your worry appointment. It may help to write them down in a journal, or in your phone. When the thoughts come up, just gently remind yourself “I’m saving this for my worry appointment”.

  • Make sure to utilize your worry appointment. If you’ve recorded some thoughts to bring to the appointment, also notice if you feel you still need to worry about it. You definitely don’t have to! If it’s not bothering you or no longer seems important, it’s okay to let that worry go.

Remember to give this strategy some time. Try to engage in this activity every day for a week or two and see how you feel. With practice, you will develop a new skill and a new way to let go of difficult thoughts when they are not serving you in a positive way!

If you find you are still struggling with difficult thoughts, stress or anxiety and you need some additional support, let’s talk!  I am a Licensed Mental Health Counselor located in Tampa, Florida. Please feel free to give me a call at 813-644-9659, or visit my website: www.nettlescounseling.com to schedule a free 15-minute phone consultation.