Do you worry too much

Do you worry too much? 4 Worrying Mistakes You Should Stop Making

Do you worry too much?

According to the Anxiety and Depression American Association (ADAA) almost 40 million American adults — one-fifth of the population— suffer from chronic worrying and other anxiety disorders which makes them the most common mental illness in the U.S.

This has lots of reasons, too much technology, insomnia and sleep deprivation, loneliness and the lack of proper communication, especially among teens. But I`m not here today to talk causes. I`m here to list the four common mistakes that people make when trying to handle worrying and anxiety, according to the experts.

Worry Mistake #1: Seeking unattainable certainty and control

Experts believe there are two things that cause anxiety more than anything else: lack of control, and uncertainty.

“Uncertainty is anxiety’s archenemy. It is the primary spring from which worry and apprehension flow, so much so that we can think of anxiety itself as a drive to eliminate uncertainty,” writes Taylor Clark in Nerve: Poise Under Pressure, Serenity Under Stress, and the Brave New Science of Fear and Cool.

More certainty = Less worrying

However, there`s one pitfall to this… It`s called the excessive strive for certainty.

You may think that the key to reducing worrying is to seek more certainty about the thing you`re afraid of. This is correct to a certain degree. If your son isn`t home yet and he`s not responding to your calls then you may seek certainty by calling one of his friends. But if the voice in your head keeps telling you that you`re gonna have cancer trying to fake certainty over something in the future will make you worry even more.

Here`s what Michael J. Dugas, the Professor of Psychology at the University of Quebec says about this topic: “Most of the problems that chronic worriers deal with are caused by their refusal to accept the possibility of a negative event happening in the future.”

And here`s what Clark also says, “Certainty and control, then, are something of a mixed blessing. We’re less anxious when we feel we have them, yet seeking them when they’re not feasible —trying to control the uncontrollable or find total certainty in an uncertain world —will only make things worse.”

Worry Mistake #2: Suppressing your worries

“Worrying actually mutes emotional expression, which makes it tougher for us to overcome a fear. It seems to act as a mental buffer against facing what troubles you” says Clark.

Studies found that our bodily arousal level drops as we begin to worry so it makes sense that you communicate your worries to other people, or even to yourself instead of keeping them under the hood. Call somebody, keep a journal or simply talk loudly to yourself.

According to several Navy studies, talking loudly to themselves is what SEALS use to overcome stress, tough missions and, of course, fear.

Worry Mistake #3: Thinking rather than doing

“Fear springs from the subconscious amygdala, not the thinking cortex, so trying to think your way out of feeling afraid is like using a hammer to twist in a screw,” says the New York University neuroscientist Joseph LeDoux.

The best possible way to reduce your worries is to move from thinking to doing to stop the thinking loop. Easier said than done, I know. But there are some useful techniques you can use to think less about what bothers you…

  • Procrastinate on your worries

Make a decision that you`ll think about your worries later and you`ll instantly better. This is a famous technique called the Worry Vault used by the NYT bestselling author Ramit Sethi. You throw your worries in an imaginary vault at the back of your head and say, “I`ll think about it tomorrow.” Most of the time you`ll feel better tomorrow, and if not, you can again delay thinking about it to another day.

  • Responsibility transfer

Having faith in a higher entity is what the bestselling author Olivia Fox Cabane uses when teaching her clients the art of charisma. You simply trust that God, Fate, or any entity you believe in, has your best interest at heart.”

Once you pick that entity, according to Cabane, imagine lifting the weight of everything you‘re concerned about—this meeting, this interaction, this day—off your shoulders and placing it on the shoulders of whichever entity you‘ve chosen.

  • Cut fear out of energy

This is what Grant Cardone the author of The 10X Rule: The Only Difference Between Success and Failure believes you should do to bash through any worries. It`s all about taking more action than you think you should to almost guarantee to win. It`s the difference between talking to one girl and worrying she won`t call you back and talking to 10 girls to make sure that you`ll have at least one date on Valentine`s Day.

  • Meditate

Meditate no matter how busy you are.

I like to call it “the wise man`s sport.” Meditation has so many health benefits that will improve not just your mood but also your health. And The best thing about it, you can do it anywhere with zero equipment. Just sit down there and take and concentrate on the air coming in and going out of your system.

  • Do yoga

Like meditation, yoga is also known to improve focus and elasticity and elevate one`s mood. There are so many poses in yoga but if you`re both super anxious, and in a hurry, you can stick to the famous stress-relieving ones.

  • Exercise or play some sport

Run, pump some iron or just play your favorite sport. These things can distract your attention from what worries you and improve your mood at the same time. Also, it`s critical, if you have kids, to encourage them to play sports early on.

According to Tonje Zahl, M.S.C., of the Norwegian University of Science and Technology “Physical activity, and particularly moderate-to-vigorous physical activity has a positive effect on reducing future depressive symptoms in middle childhood.”

Another study by Merrimack College, children with ADHD, anxiety and mood disorders showed up to 51 percent less disruptive behaviors when assigned to two weekly 30-minute sessions of cyber cycling.

Worry Mistake #4: Not Understanding the real stats

“Another thing we know from having people fill out worry diaries is that ninety-five percent of worries never come true,” says Professor Evelyn Behar from the University of Illinois. “And with the things that do come true, they end up coping much better than they ever expected.” She added.

What Behar says simply means:

  • Shit rarely happens
  • Even if it does, you`ll deal with it much better than you think.

If you begin to see things from this perspective, you`ll feel less anxious as a result.


 Marwan Jamal is a soccer-playing, food-loving, joke-cracking New York-based wellness writer. You can say hi to me here


GET THE BOOK BY
ERIN FALCONER!

Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.

83 Responses to Do you worry too much? 4 Worrying Mistakes You Should Stop Making

  1. I seriously love your website.. Very nice colors &
    theme. Did you create this site yourself? Please reply back as
    I’m planning to create my own blog and want to learn where you got this from or
    exactly what the theme is named. Appreciate it!

  2. Good day! This is my first comment here so I just wanted to give a
    quick shout out and say I truly enjoy reading your posts.
    Can you recommend any other blogs/websites/forums that deal
    with the same subjects? Appreciate it! https://vanzari-parbrize.ro/parbrize/parbrize-jaguar.html

  3. I needed to thank you for this very good read!! I certainly enjoyed every bit of it.
    I’ve got you book-marked to look at new stuff you post…

  4. An fascinating dialogue is price comment. I feel that you must write extra on this subject, it may not be a taboo topic but typically individuals are not enough to talk on such topics. To the next. Cheers

  5. Kelly Budney says:

    Oh my goodness! an amazing article dude. Thank you Nonetheless I’m experiencing challenge with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting an identical rss drawback? Anybody who is aware of kindly respond. Thnkx

  6. Everything is very open with a really clear explanation of the issues.
    It was truly informative. Your website is extremely helpful.

    Thanks for sharing! https://vanzari-parbrize.ro/parbrize/parbrize-citroen.html

  7. Carey says:

    Hello Dear, are you actually visiting this web page on a
    regular basis, if so after that you will without doubt obtain pleasant knowledge.

  8. I do trust all the ideas you have presented on your post.
    They are very convincing and will certainly work.
    Nonetheless, the posts are very quick for novices.
    May just you please prolong them a little from subsequent time?
    Thank you for the post.

    Feel free to surf to my web blog; Purely Roots Hemp Oil Review

  9. Hey there just wanted to give you a brief heads up and let you
    know a few of the pictures aren’t loading properly.
    I’m not sure why but I think its a linking issue. I’ve tried it in two
    different internet browsers and both show the same results.

  10. Good – I should definitely pronounce, impressed with your site.
    I had no trouble navigating through all the tabs as well as related info ended up being truly simple
    to do to access. I recently found what I hoped for before you know it in the least.
    Quite unusual. Is likely to appreciate it for those who
    add forums or anything, web site theme . a tones way for your client to communicate.
    Nice task.

    my website – Magnum Testo Reviews

  11. If you are going for most excellent contents like I do, only
    visit this web page everyday since it gives feature contents, thanks

    Here is my page :: Extreme Keto BHB Review

  12. 真空烘箱 says:

    It’s remarkable in support of me to have a web site, which is useful in favor of my
    knowledge. thanks admin

  13. Noble says:

    Thanks to my father who shared with me about this blog,
    this weblog is actually awesome.

  14. Awsome website! I am loving it!! Will be back later to read
    some more. I am bookmarking your feeds also

    Here is my web-site – Formula Swiss CBD Reviews

  15. Hi there, You’ve performed an excellent job.
    I’ll definitely digg it and for my part recommend to my friends.
    I’m confident they’ll be benefited from this site.

    My site … https://indicativecbd.net/

  16. It’s truly very complicated in this active life to listen news on TV, thus I only use web for that reason, and get the hottest
    news.

    my web blog – http://biologplace.com/user/profile/266926

  17. What a data of un-ambiguity and preserveness of precious experience on the topic of unexpected emotions.

    my site :: Purely Roots CBD Oil

  18. Barry says:

    Wonderful site. A lot of helpful information here.
    I’m sending it to a few friends ans also sharing in delicious.
    And of course, thank you to your sweat!

  19. Glad to be one of several visitants on this awe inspiring internet site :
    D.

    Also visit my web-site … Ultra Keto X Burn Review

  20. hello!,I really like your writing so much! proportion we keep in touch extra approximately your article on AOL?
    I require an expert on this house to resolve my problem.
    Maybe that’s you! Having a look ahead to look you.

    My web-site … Keto Extreme Fat Burner Keto Extreme Fat Burner Review

  21. I?m impressed, I must say. Rarely do I encounter a blog that?s both educative and amusing,
    and let me tell you, you’ve hit the nail on the head.
    The problem is something too few people are speaking intelligently about.
    I am very happy I came across this in my search for something regarding this.

    my blog post: Green Health CBD Reviews

  22. Ezra Sky says:

    I am not sure where you’re getting your info,
    but good topic. I needs to spend some time learning more
    or understanding more. Thanks for excellent information I was looking for this info for my mission.

    Feel free to visit my web-site – Ezra Sky

  23. Hiya, I am really glad I’ve found this info.
    Nowadays bloggers publish just about gossips and web and this is actually annoying.
    A good blog with exciting content, this is what I need.
    Thank you for keeping this site, I will be visiting it.
    Do you do newsletters? Can not find it.

    Here is my page – DominX Pills Price

  24. Utterly written articles, regards for information.

    Feel free to visit my homepage … Ketogenic Diets And Reduction And Bodybuilding

  25. Very soon this web page will be famous amid all blog visitors,
    due to it’s good articles or reviews

    Check out my blog … http://coutureconfectionsny.com/2020/10/anti-aging-skincare-as-well-as-tricks-6/

  26. I read this article completely concerning the comparison of most recent and previous technologies,
    it’s amazing article.

  27. This is the perfect blog for everyone who would like to find out about this topic.
    You understand so much its almost tough to argue with you (not that I personally would want to…HaHa).
    You definitely put a fresh spin on a topic which has been written about for
    years. Excellent stuff, just wonderful!

    Here is my website – DominX Pills Price

  28. Just wish to say your article is as amazing. The clearness on your submit is simply great and that i could suppose you’re an expert in this subject.
    Fine together with your permission let me to snatch your feed
    to keep updated with imminent post. Thanks a million and
    please continue the rewarding work.

    Also visit my webpage – DominX Pills Price

  29. I rattling pleased to find this website on bing,
    just what I was looking for 😀 likewise saved to my bookmarks.

    Feel free to surf to my homepage; Ultra Keto X Burn

  30. Impact Keto says:

    Thanks for a marvelous posting! I truly enjoyed reading it, you
    may be a great author. I will ensure that I bookmark your blog and definitely will come back in the
    foreseeable future. I want to encourage you to continue your
    great work, have a nice weekend!

    My website :: Impact Keto

  31. Hi my loved one! I wish to say that this post is awesome, nice written and come
    with almost all significant infos. I’d like to look more posts like this .

    my website; Macro Supreme Ketogenic Formula

  32. Great post. I was checking continuously this blog and I’m
    impressed! Very helpful information specially the remaining part 🙂 I maintain such information a lot.
    I used to be seeking this certain info for a very long time.

    Thanks and best of luck.

  33. I constantly emailed this weblog post page to all my contacts, for the reason that
    if like to read it then my contacts will too.

    my site – https://www.carhubsales.com.au/user/profile/209478

  34. Itís actually a nice and useful piece of information. Iím glad that you just shared this helpful info with us. Please stay us up to date like this. Thanks for sharing.

  35. Hello there! I know this is kinda off topic but I was wondering if you knew where I could find a captcha
    plugin for my comment form? I’m using the same blog platform as yours and I’m having difficulty finding one?
    Thanks a lot!

    Here is my web-site: Med Choice CBD Review

  36. Thank you for every other informative site. The place else could I am getting
    that type of information written in such a perfect means?

    I have a venture that I’m simply now operating on,
    and I’ve been at the glance out for such information.

  37. こちら says:

    There is evidently a bundle to realize about this. I believe you made certain nice points in features also.

    Visit my web page: こちら

  38. I’m still learning from you, while I’m trying to achieve my goals.
    I definitely liked reading all that is posted on your blog.Keep the tips coming.

    I loved it!

    Here is my web page: http://ketomanagement.net/

  39. You ought to be a part of a contest for one of the most useful sites on the internet.
    I will highly recommend this site!

    My website: Ultra Keto White Ingredients

  40. I’ve been surfing online more than 4 hours today, yet I never found any interesting article like yours.
    It is pretty worth enough for me. Personally, if all website owners and bloggers made
    good content as you did, the net will be a lot more useful than ever before.

    My website http://davidmmalone.qhub.com/member/1960661

  41. Informative article, just what I needed.

    Check out my web page http://relievecbd.net/

  42. I believe other website proprietors should take this site as an example, very
    clean and wonderful user pleasant pattern.

    my page: Relieve CBD Gummies

  43. Does your website have a contact page? I’m having a tough time locating it but, I’d like to shoot you
    an email. I’ve got some ideas for your blog you might be interested in hearing.

    Either way, great website and I look forward to seeing it expand over
    time.

    Here is my web blog … https://ultraketoxburn.org/

  44. Enjoyed reading this, very good stuff, thank you.

    Here is my blog Purely Roots CBD

  45. You made certain nice points there. I did a search on the matter and found most persons will agree with your blog.

    my web page; https://ultraketoxburn.org/

  46. You are my aspiration, I have few web logs and occasionally run out from brand :).

    Check out my blog … MedChoice CBD

  47. Right here is the right webpage for anybody who would like to understand this topic.
    You know a whole lot its almost tough to argue with you (not that I actually would want to?HaHa).
    You certainly put a brand new spin on a subject which
    has been discussed for decades. Wonderful stuff,
    just wonderful!

    Have a look at my homepage Bella Effect Ageless Moisturizer Review

  48. We are a group of volunteers and opening a new scheme in our community.

    Your site provided us with valuable info to work on. You’ve done an impressive job and our whole community will
    be thankful to you.

    Feel free to surf to my web-site … Redwood Lodge CBD Gummies

  49. I’m no longer positive where you’re getting
    your info, however great topic. I needs to spend a while learning more or working out more.
    Thank you for wonderful info I used to be in search of this info for my mission.

    my web blog: Aspen Acreage CBD Reviews

  50. Excellent post. Keep posting such kind of info
    on your blog. Im really impressed by it.[X-N-E-W-L-I-N-S-P-I-N-X]Hi there, You have performed an excellent job.
    I will definitely digg it and individually recommend to my friends.
    I’m confident they will be benefited from this site.

    Feel free to surf to my webpage; Rimuovi frame

  51. Hello there, You’ve performed an incredible
    job. I will certainly digg it and in my opinion suggest to
    my friends. I’m confident they will be benefited from this site.

  52. Thaddeus says:

    I really like your blog.. very nice colors & theme.
    Did you make this website yourself or did you hire someone to
    do it for you? Plz reply as I’m looking to construct my own blog and would like to find out where u got this from.
    thanks

  53. 球磨机 says:

    It’s enormous that you are getting ideas from this piece of writing as
    well as from our dialogue made here.

  54. Selene says:

    An outstanding share! I’ve just forwarded this onto a friend
    who has been doing a little research on this.
    And he in fact ordered me dinner due to the fact that I found it
    for him… lol. So let me reword this…. Thanks for the meal!!

    But yeah, thanks for spending the time to talk about this topic here on your website.

  55. I will right away clutch your rss as I can not in finding your email subscription link or newsletter service.
    Do you have any? Please permit me recognize in order
    that I could subscribe. Thanks.

  56. Geri says:

    Remarkable! Its in fact remarkable article, I have got much
    clear idea about from this paragraph.

  57. crm says:

    Admiring the hard work you put into your website and detailed information you
    provide. It’s good to come across a blog every once in a while that
    isn’t the same out of date rehashed material. Great read!
    I’ve saved your site and I’m including your RSS feeds to my Google
    account.

  58. Thanks for your marvelous posting! I seriously enjoyed reading
    it, you can be a great author.I will be sure
    to bookmark your blog and will come back sometime soon. I want to
    encourage you to definitely continue your great posts,
    have a nice evening!

    Feel free to surf to my website – Clare Skin Serum

  59. Jermaine says:

    Magnificent goods from you, man. I’ve have in mind your stuff previous to and you’re
    simply too great. I really like what you have bought
    right here, really like what you’re saying and the way
    in which during which you are saying it. You’re making it
    entertaining and you still take care of to stay it wise. I cant wait to learn far more from you.

    This is actually a tremendous site.

  60. I was examining some of your articles on this internet site and I
    think this site is real informative! Keep putting up.

    Feel free to visit my webpage – Redwood Lodge CBD Oil Reviews

  61. Ines says:

    Hello all, here every person is sharing these
    kinds of knowledge, thus it’s nice to read this web site, and I used to go to see this blog daily.

  62. Glenna says:

    What’s up, this weekend is pleasant in support of me, since this time i am reading this wonderful informative piece of writing here at my home.

  63. 真空阀门 says:

    Hello, this weekend is fastidious in favor of me, since this occasion i
    am reading this enormous informative article here at my residence.

  64. Hi there! Quick question that’s completely off topic.
    Do you know how to make your site mobile friendly?
    My site looks weird when viewing from my iphone.
    I’m trying to find a template or plugin that might be able to fix
    this issue. If you have any suggestions, please share.
    Appreciate it!

    Feel free to surf to my blog post; http://optimallifeketo.net/

  65. I truly appreciate this post. I’ve been looking everywhere for this!

    Thank goodness I found it on Bing. You have made my day!
    Thx again!

    Here is my web blog; One Shot Keto Pills

  66. web design says:

    I am genuinely thankful to the owner of this website who has shared this
    great article at at this time.

  67. 188bet says:

    Right here is the right webpage for anyone who really wants to find out about this
    topic. You realize a whole lot its almost tough to argue with you (not that I actually would
    want to…HaHa). You certainly put a brand new spin on a topic
    which has been discussed for many years. Great stuff, just wonderful!

    Feel free to visit my blog :: 188bet

  68. Hmm it looks like your blog ate my first comment (it was extremely long)
    so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog.

    I as well am an aspiring blog writer but I’m still new to everything.
    Do you have any tips for novice blog writers? I’d definitely appreciate it.

  69. Ahaa, its nice conversation concerning this article here at this weblog,
    I have read all that, so at this time me also commenting at this place.

  70. Francine says:

    Now I am ready to do my breakfast, later
    than having my breakfast coming yet again to read
    further news.

  71. discuss says:

    I appreciate, result in I found exactly what I was looking for.
    You’ve ended my four day long hunt! God Bless you man. Have a nice day.
    Bye

    My homepage: discuss

  72. Anonymous says:

    Sweet site, super design and style , rattling clean and employ friendly .

  73. Hi, yeah this article is genuinely nice and I have learned lot of things from it on the topic of blogging.
    thanks.

    My blog post usa pharmacy online

  74. Anonymous says:

    I like the helpful info you provide in your articles. I will bookmark your weblog and check again here regularly. I am quite sure I will learn plenty of new stuff right here! Good luck for the next!

  75. Hi mates, fastidious piece of writing and nice arguments commented
    here, I am in fact enjoying by these. https://vanzari-parbrize.ro/lunete/lunete.php

  76. No matter if some one searches for his essential
    thing, therefore he/she wants to be available that in detail, thus that
    thing is maintained over here.

    Here is my web blog; online pharmacy medications

  77. Anonymous says:

    This is one awesome blog article.Really thank you! Will read on…

  78. Anonymous says:

    It’s not that I want to copy your web site, but I really like the style. Could you let me know which theme are you using? Or was it especially designed?

  79. Anonymous says:

    Excellent blog here! Also your web site loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my web site loaded up as quickly as yours lol

  80. MMSZ4698-TP says:

    MMSZ4698-TP is available. We are distributor of Micro Commercial Components (MCC) MMSZ4698-TP. Buy MMSZ4698-TP DIODE ZENER 11V 500MW SOD123.

Leave a Reply

Your email address will not be published.