7 Scientifically Proven Ways to Use Mindfulness to Attack Worry

How to Rid Your Mind of Worry and Keep Moving

Imagine some unforeseen uncomfortable situation and just like that, you’re frozen stiff. You don’t know what to do or how to move forward. Do you even really want to? Your thoughts circle like vultures or the Grim Reaper, waiting for your inevitable demise. It’s only a matter of time.

Worry has a way of derailing everything about your day whether it be physically, mentally, emotionally, occupationally, and even spiritually. Using mindfulness, though, is a quick and easy way for you to get things back on track in less time and keep you moving forward.

Stay in the Moment

You can begin by taking a step back to examine the worrying thought, starting with the acceptance of the thought itself. This is the heart of mindfulness. Trying to ignore the worry or concern only makes it worse. On the other hand, by giving the thought your attention, and then placing a label on it, ‘naming it,’ you take power away from it. For example, if you’re worried about money, you might start by telling yourself, “Yes, I am worried about paying the bills this month.” Being real where you are allows you to better assess next steps you should take.

Find and Identify the Emotions

Once you’ve labeled your worries, identify the emotion accompanying it. What are you feeling in your body? More importantly, where are you feeling it? Once you’ve got this, ask yourself honestly, what do these emotions make you feel like doing?

Kill the Worry with Normalcy

Instead of avoiding the worry, sit with it, pay mindful attention to it and remind yourself that worry is normal and that feelings are not necessarily facts. Do this every time it comes up. Eventually, it will seem less immobilizing and threatening.

Look for Patterns

Do these worries creep up at certain times? Around certain people? Using mindfulness means you’re paying attention to your thoughts in the moment. Understanding your triggers and gremlins is a great way to keep the overly worrying thought from happening at all, as you’ll find yourself catching those damaging thoughts much faster and will be able to shut them down that much faster.

Redirect or Reframe

With mindfulness, you’re very much aware of the worries the moment they begin. This also means you’re capable of taking control of those thoughts and spinning them around onto something else immediately, putting your attention there instead.

Allow the Emotion to Play Out

Worry, specifically being overly worried or concerned comes with a slew of negative emotions. Lack of control. Doubt. Feelings of unworthiness or inadequacy. Mindfulness means you’re aware of what you’re feeling right now. If you discover yourself falling into the fears and anxiety coupled with worry, let them play out, watching them as if from a distance, rather than suppress them, allowing them to dissipate naturally rather than escalate.

Flip it Around

Worried about trying something different or new? Rather than avoid it or trying to talk yourself out of it, try it anyway. By reacting to worries you know are irrational with action, more often than not, you’ll find you really had nothing to worry about in the first place. A simple word of caution: Sometimes worry is there for a good reason. Be careful or, at the least, be aware of which ones you challenge. Worry is not unreasonable or unnecessary but more often than not, being overly worried is.

Remember, the whole point of mindfulness is to be in the moment and pay very close attention to what’s going on both internally and externally. Worry really doesn’t bear up under such close scrutiny. The act of simply paying attention will change the game significantly.

You can be a worrier or a warrior but don’t try to be both.

Need help keeping worry under wraps and becoming the warrior you’re meant to be, contact The Total Wellness Architect at billboardz360@gmail.com or schedule a no-obligation strategy session at www.calendly.com/billboardz360.

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