10 Little Habits To Relieve Worry
Worry is something that plagues humankind in so many different ways and forms. It is that little voice that creeps in when you’re extra tired, feeling a little rundown, or simply overwhelmed. And it is a completely normal part of life but that doesn’t mean you have to suffer through the worry every time.
Over my years of experience in mental health, psychology, the human body, and holistic modalities I have come up with 10 simple habits that help relieve worry almost instantly.
Write it all out. Write out your to-do list. Write out your thoughts. Write out your deadlines. Write out your dreams. Write out your plans. WRITE IT ALL OUT. By putting pen to paper, or digital pen to paper, you create extra space mentally. It’s like closing the 100th tab you have open on your computer. Your brain will stop overheating and overworking, and you can revisit the list at any time.
Find at least 1 minute a day to just breathe. There is zero excuse to not breathe for 1 minute a day as a priority. This can be in the shower, on the toilet, driving, cooking dinner, etc. And what this looks like is just focusing on your inhale and exhale. Counting it as an inhale - 1, exhale - 2, is a great starting point and you just repeat it over and over. You can count up to 10. You can not count at all. You can place your hand on your chest and apply light pressure to come back into the present moment. You can self-hug. However this looks for you and feels good - do that.
Socialize. Yes, even you Introverts. Again, this will look different for everyone. It can be with friends via text, phone calls, or coffee. This can be therapy. This can be an online community. This can be gaming online. This can be a family member or partner. This can even be taking yourself out for a coffee and interacting with the barista and sitting around people. Human connection is one of the most valuable resources we have and yet one of the most underutilized. Our brains are wired to feel more at ease in a pack. Meaning that when we connect with others, our bodies can start to feel a connection and less isolation. Less isolation often results in less worry and more confidence in your abilities to accomplish what you need to do.
Log off of social media. I highly recommend a full detox day (or week) but if that feels too much I challenge you to set a screen time limit and stick to it. Whether it be 1 hour for the day or 2.
Unfollow/Unfriend. There have been studies that show who you hang out with and who you surround yourself with have a major impact on who you are and how you feel. If you are following people/accounts that make you feel angry, implant worry for no reason, force you into the comparison trap or simply don’t make you feel good… unfollow asap. And if you can’t unfriend, there are options to “mute” the accounts so you don’t have to see their content but you don’t technically stop following them.
Turn off notifications. There are so many settings nowadays on your phone that allow you to filter what can notify you and what cannot. Turn off social media notifications. Turn off email notifications. Limit text notifications. Use the do not disturb setting at night. Make it work for you, but do it.
Drink enough water. Yes, chronic dehydration can send your body into a state of fight or flight. Your body enters a survival-like mode and is running as if you are trying to survive in the wild. Being properly hydrated allows your body the resources to function at its fullest capacity, including easing the mind.
Move your body. This doesn’t mean running 5 miles (unless you love that), but it can look like dancing, yoga, walking, weight lifting, pilates, kickboxing, etc. WHATEVER feels good for your body, again, do that. This helps us release endorphins which helps release the built-up tension from the thing(s) you are worrying about.
Get fresh air. Have a waterfront or forest trail nearby? Amazing. Have a place to walk on the sidewalk outside even in the city? Still amazing. Have a window to crack open? Also works. Getting fresh air and disconnecting from our trance of working or being inside helps the body regulate and come back down to the present moment. Being in fresh air is so incredibly helpful to ease worry, but is often underutilized because it seems “too simple”. It’s not. It works.
Give yourself grace. Feel the feels. Be worried. Be upset. Be mad. Process what you are going through. And then start to work on ways to improve or change the situation if it’s in your control. And if it’s not? Work on ways to let go of the worry knowing you can handle whatever comes your way. If the worry is chronic or debilitating, look into professional help. There are low-cost options in almost every town/city. Google ‘low-cost therapy near me” or something along those lines and see what resources come up. Bypassing worry doesn’t actually help, but allowing ourselves time to feel it and then take action to face it can be life-changing.
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