worry

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7 Ways to Use Mindfulness to Attack Worry

February 13, 2023 John Uncategorized No comments

Dealing with worry can lead you to all types of coping strategies, including substances. This can spiral out of hand in a big hurry.

There’s another way of dealing, and GenuLines has a list of pointers for your consideration

7 Ways To Use Mindfulness To Attack Worry

You freeze when it happens. You don’t know what to do or how to move forward.

Your thoughts circle like vultures, waiting for your inevitable demise.

It’s only a matter of time. Worry has a way of derailing everything in your day.

Using mindfulness, though, is a quick, easy way to get things back on track.

Stay in the Moment

Take a step back to examine the worrying thought. Start with the acceptance of the thought itself.

This is the heart of mindfulness.

Trying to ignore the worry only makes it worse. By giving the thought your attention, and then placing a label on it, you take power away from it.

For example, let’s say you have money worries. You might start by telling yourself, “Yes, I am worried about paying the bills this month.”

Find the Emotions

Once you’ve labeled your worries, identify the emotion accompanying it. Once you’ve got this, be honest with yourself.

What do these emotions make you feel like doing?

Kill the Worry with Normalcy

Instead of avoiding the worry, pay mindful attention to it. Remind yourself that this worry is normal.

Do this every time it comes up. In time it’ll seem less threatening.

Look for Patterns

Do these worries creep up at certain times? Using mindfulness means you’re paying attention to your thoughts in the moment.

Understanding what sets you off is a great way to keep the worrying thought from happening at all. You’ll find yourself catching those damaging thoughts much faster.

And you’ll be able to shut them down that much faster.

Redirect

With mindfulness, you’re very much aware of the worries the moment they begin. You’re capable of taking control of them.

And you can switch them something else immediately, putting your attention there instead.

Allow the Emotion to Play Out

Worry comes with a slew of negative emotions. Mindfulness means you’re aware of what you’re feeling right now.

If you find yourself falling into the fears and anxiety coupled with worry, let them play out. Imagine watching them from a distance, rather than suppressing them.

This will let them dissipate in a natural way rather than escalate.

Flip it Around

Worried about trying something new? Rather than avoid it, try it anyway.

Handle the worries you know are irrational with action. More often than not, you’ll find you had nothing to worry about in the first place.

But keep this in mind. Sometimes worry is there for a good reason. Be careful which worries you challenge.

Remember, the whole point of mindfulness. You want to be in the moment and pay very close attention to what’s going on both inside and out.

Worry doesn’t bear up under such close scrutiny. If all you do is pay attention you’ll change the game in a big way. .

JohnK 2-13-2023

chiforyourself.com

Overheard: “You probably wouldn’t worry about what people think of you if you could know how seldom they do.”

~ Olin Miller

Stop Worrying About What People Think

November 22, 2021 John Uncategorized No comments

Worrying isn’t good for much. Especially when you worry about what people think.

GenuLines wants to help you keep others’ opinions from getting to you.

Stop Worrying About What People Think

Do you find yourself always doubting your decisions? Are you fretting over other people’s reactions to your actions or opinions?

In this post, we’ll share some tips and tricks to help you stop worrying about what people think of you. Learn how to use constructive criticism to your advantage.

Then filter out any negative judgment.

This will leave you less anxious and less overwhelmed. As a result, you can stay more focused on yourself and the best ways to achieve your goals.

Let’s get started.

Are People’s Opinions Holding You Back?

Worrying about what others think and feel about you is a normal part of our DNA. We’re programmed to seek others’ approval.

Studies show there’s a reward center that’s activated when we’re given a compliment.

Even if you sense people’s recognition of your hard work, your brains fire up those same reward centers.

So acceptance brings a good feeling. Yet we won’t find acceptance from everyone every time.

Problems start when we start pivoting our lifestyles to fit people’s expectations. We give others power over our lives and how we should live it.

Thus, we lose out on experiencing genuine living.

Next

After that, things go downhill and start spiraling out of control. Being stuck in that mind frame can be destructive to you and those around you.

Going down this unproductive path, you’ll be leaving a path of destruction in your wake. It will affect your job, your relationships, and your self-esteem.

How Can I Stop Worrying About What People Think?

Do some serious soul searching. Do you feel that your reality has shifted? Have you started to believe in other people’s version of who you are as opposed to the real you?

Then, it’s time to step up and take some actionable steps. You owe it to yourself to share the real you with the world.

We rounded some simple, yet effective, ways to help you break this vicious cycle. Read on to learn more.

Focus on What’s Important

Has someone said something unkind about you? Instead of letting it fester, don’t let it go to your head.

Chances are, that person won’t recall what they said in about ten minutes. Plus, what they say reflects who they are as a person.

If you think about it, it actually has very little to do with you.

In other words, their perceptions of you come from them. And you’re not responsible for how they feel or what they think, neither can you change any of it.

So, why waste your time fretting over something you have no control over?

Instead, channel that energy into something productive. You can learn a new skill, take up a class, or pick up an old hobby.

Whatever it is, make sure it’s something you enjoy.

Some things more worthy of your time

Spend quality time with friends and family

Smile at the barista serving your coffee or hold the door for someone

Surround yourself with people who encourage and support you

Volunteer at a local shelter or food bank

Take a walk through the park

Have dinner at that restaurant you’ve been dying to try

Highlight Your Accomplishments

We’ve all been through difficult times in our lives; some more than others. At the same time, we’ve all accomplished one thing or another.

It doesn’t have to be anything grandiose or elaborate. But it does have to mean something to you.

Like filing your taxes on time or making home-cooked meals for an entire week. Be proud of yourself and all the hard work you put in.

You can even write down these accomplishments and hang them up on your fridge or vanity mirror. Then every time you catch a glimpse of one of your achievements, say to yourself, “I did that!”

Say it over and over until your subconscious takes it in.

Uplifting Talk

Another way to boost your confidence is to practice saying encouraging statements. These will help build up your self-esteem and improve the way you view yourself.

Here are a few statements to get you inspired:

My self-confidence is on the rise.

I’m worthy of all good things.

I can’t control what happens, but I can control my reaction to them.

My ideas are great.

I’m blessed and appreciative of everyone and everything in my life.

Train Yourself to See the Positive

Our brains see the negative. They’re wired that way.

We complain, we blame others, and we dwell. This has to stop!

You can train your thoughts to be more positive. And you can do it in a healthy, productive way.

As a result, you become less anxious and more resilient.

Take an honest look at your weaknesses or flaws

We all have them.

Some are better at acknowledging and improving them than others. Why can’t that be you?

Write down a list of five things that bother you about yourself. Then, set some realistic goals to change them and reward yourself each time you reach one of your set goals.

Make sure you start small and work at your own pace. The point is to feel good about yourself, not overwhelm or burden you.

That kind of defeats the purpose.

Practice Relaxation Techniques

Relaxation techniques are becoming popular because people are realizing the importance of self-care. These techniques aim at reducing stress levels and improving your health.

They also teach you the value of savoring the present.

When you focus on your today, you stop worrying about what happened in the past or what might happen in the future. These techniques can also help you stop worrying about what people think about you.

The great thing about them is that you can do them anywhere. Whenever you start to worry, remind yourself that you could be overreacting.

It’s likely that your colleagues aren’t judging you in the harsh way you think they are.

Take a few deep breaths and focus on anything around you: your coffee mug, a cloud, and your nails. Anything that can steer your thoughts to the present moment will do the trick!

Then, lo and behold, you’ll notice that your pulse is slowing down and so is your heart rate. Your anxiety will start to recede and you’ll realize you don’t care about what people think as much anymore.

JohnK 11-22-2021

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