“I’ve been spending way too long checking my tongue in the mirror and bending over backwards just to try to see it clearer but my breath fogged up the glass and so I drew a new face and I laughed.” ~Jason Mraz,”I’m Yours”.

Let’s face it we all worry and sometimes it can become a constant background buzz that we cannot get rid of. What if there were 5 ways to stop the worry that are fairly simple to implement? Thinking about our problems is a very effective way to solve them but sometimes we get caught up in a negative feedback loop going around and around with worrying. When this is the case, we tend to get stuck in the thinking stage of the problem rather than getting into the solution/action phase.

Here are 5 ways to stop the worry and get into action!

1) Share your thoughts out loud with a trusted friend, mentor or coaching counselor. Saying things out loud to another person can help you gain perspective and realize where you might be over thinking a problem.

2) Use distraction. Studies show that when you distract yourself with something such as exercise or or reading a book, you can break the cycle of worry.

3) Use the “stop” technique. Put a rubber band around your wrist. Then say the word “stop “as you snap the rubber band. This puts you in your body and helps you to focus on the moment.

4) Set a time limit. Without a time limit, worry can suck up your whole day. If you really must worry, schedule a time and limit that you will allow yourself to ruminate. When the alarm goes off, move on to something else.

5) Define your problem in positives instead of negatives. Worry thrives on negative terms and the inner critic voice that tells you that you aren’t enough. Learn to change your negatives into positives and highlight your successes.

Implementing just a few of these simple tools can help you stop the worry that can lead to anxiety and getting stuck. When we take charge of our thoughts it typically changes our feelings AND our behaviors in a positive way.

If you would like to learn more about the coaching counseling style that I use in therapy, call my San Diego office to set up an appointment today! 619–687–9013