It’s natural to worry about an unpaid bill, an upcoming job interview, a health concern or even your child’s future - worries, anxieties and doubts are a normal part of life. It can become a frustrating cycle, however, when worrisome thoughts become constant and intrusive. 

The worry cycle can begin with a small “what if?” popping into your head. Then you may focus on the thought and, even if you know the situation is irrational, begin mentally predicting possible scenarios so you can find solutions. The longer you think about the worrisome idea, the harder it becomes to view things from a realistic perspective that isn’t influenced by your fears. Fortunately, there are tools available to break the worry cycle, so you can better cope.

1. Develop a Realistic Sense of Control. Recognize what you can control and what you can’t. A mindfulness exercise can help you practice observing things without reacting with concern or anxiety. Ask yourself, “Is this a problem I can solve? Or do I need to change the way I feel about the situation?” When you identify what is within your power, you can then plan small steps to work toward those changes.

2. Schedule Time to Worry. As strange as it may sound, it really does help to spend time every day focusing only on your worries and fears. Set a timer for 15 minutes and then give yourself the opportunity to confront everything outside of your control that is causing you to feel anxious. You can even write these concerns down if you find that helpful. During the last minute, try a breathing technique to move into feeling a sense of calm. As time expires, acknowledge that you need to get back to everyday life and pay attention to other things. With practice, your 24/7 worrying can be contained to only 15 minutes a day.

Learning to refocus your thoughts can help boost your emotional wellbeing. Try one of these simple tips to give you more time and energy to devote to enjoying the world around you.