How To Worry Less
These are tough times and with things such a global pandemic and the news covering non stop about the death rates and the number of new cases, it can be easy to loose ourselves in worry. These are not helpful things. In fact, it’s important to stay calm and keep worries away.
Worrying too much leads to increased stress. Stress then degrades our cardiovascular system and the neurological systems. We won’t be able to sleep as much and any sleep you get will be broken at best. When you’ve reduced your sleep hours to three or four a night, your mind is not getting the rest it needs. So now you walk around like a zombie, tired all the time, of course this just adds to the stress and the cycle worsens. Now you’re in a death spiral, getting more stressed and it’s paramount to break that cycle.
Here are some tips to help you. First and foremost, understand the root cause of your worry. It’s important to isolate what is causing you to worry and ask yourself if it’s something you can help or change. If so, then do what you need to do to fix it. If it’s not something you can fix - then appreciate worrying about it is not going to help. Often times, just doing something helps alleviate the worry.
Whilst you work on that, you need to work on your sleep. It’s important to fix your sleep hours. There is an entire concept known as ‘sleep hygiene’ this involves things such as making suer your room is as quiet as possible and as dark as possible. Invest in thick blackout curtains and make sure your phone is set to airplane mode when you go to sleep.
Also make sure you don’t use any tech devices when in bed, that’s your phone, ipad, laptop etc Reserve your bed for sleeping and nothing else, this way you condition your mind to start falling asleep as soon as you go to bed.
Do your best to finish drinking your daily liquids early in the day so you’re not getting up through out the night to go pee. This steps will hopefully help improve your sleep cycle. Once you start sleeping better, you will start to feel much better.
Consider avoiding things that stress you out. It’s easy to get sucked into the news cycle right now but being up to date with the number of cases and number of people who’ve died is not helpful. Follow local advice and keep up to date with whats happening around you. Maybe just spend half an hour every day checking the headlines and no more. Spend the rest of the time keeping yourself busy or watch something that you want like a movie or a tv show. Easy your mind. Don’t obsess over statistics and stories we can’t do anything about.
Lastly, pick up a new hobby. It sounds dumb but it works. It could be learning a new language, cooking, arts and craft - whatever. But the idea is by doing something new you force your brain to detach from the usual cycle and engage entirely on this new task. This forces you and your mind to take a break from whatever it is that is causing you worry. It will also allow you to have some enjoyment instead of sitting there worrying. Not to mention it will keep you busy on days like these!
If you find that you can’t control your worries and you are too stressed, I strongly recommend you speak to someone. That could be a family member or a friend but ideally, it should be a professional such as a psychiatrist. These guys can not only help you relieve your stress and worries but they can also find they causes. There’s a lot of stigma around mental health but the reality is, you don’t need to tell anyone if you don’t want, you loose nothing by seeking help and yet stand a lot to gain. Your health is what matters most.