Eliminate Worry

Worry is guilt's big brother. It is a larger source of stress and much harder to eliminate from our bad habits. It is in your best interest to live a worry-free life. Here's how!

Steps

 * 1)  Recognize that you are worrying. Sometimes it is obvious because it occupies our minds and sometimes it reveals itself in the form of stress. Make sure that you are worrying and not feeling guilty. When we feel guilty, we focus intently on events that have already happened. When we worry, it is about events that are presently happening or may happen in the future. If it is guilt, see the wikiHow on How to Eliminate Guilt.
 * 2)  Answer the question, "what are you worried about?" Write it down if it helps. Here are some examples:
 * 3) * "I am worried that my boss is going to fire me."
 * 4) * "I am worried about getting married to Jane."
 * 5) * "I am worried about global warming."
 * 6) * "I am worried because I cheated on Bobby and he might find out."
 * 7)  Answer the question, "Why am I worried about this potential future event?" Here are some examples:
 * 8) * "If my boss fires me, I will not have a paycheck and I will not be able to pay bills or support my family."
 * 9) * "If I get married to Jane, I may not be happy and I do not want to be unhappy."
 * 10) * "Global warming is going to have a number of negative effects on the environment and may end life on earth as we know it in a short time span."
 * 11) * "If Bobby finds out that I cheated on him, he will be hurt and maybe even break up with me."
 * 12)  Take a look at what you have written so far. Is it apparent that you are not thinking rationally? Here are some examples:
 * 13) * "Not being able to pay bills would definitely be a bad thing."
 * 14) * "Marriage is a big commitment and it is obvious that I am not ready for it. Why am I planning on going through with it?"
 * 15) * "Although the threat of global warming is real and we need to act now, there is little in the immediate future to worry about. Why am I so agitated about things that will happen after I am dead."
 * 16) * "I realize now that I am more worried about not having a boyfriend than about how Bobby will feel. Coupled with the initial act of cheating, I have not been acting in Bobby's interest at all."
 * 17)  Answer the question, "Is there anything I can do to prevent the bad thing from happening?" Provide for all possible contingencies. For example:
 * 18) * "I could work as hard as I possibly can at work. If I do that and I find out that this job is not for me, I will search for another career that satisfies all of my needs."
 * 19) * "I could think long and hard about whether I am ready for a long-term relationship. If it turns out that I will not be happy with Jane, I will break up with her. If it turns out that this is just a gut reaction and I really do want to spend the rest of my life with her, I will get married."
 * 20) * "There is very little I can do to prevent global warming. It is a politically sensitive issue, so I should tread lightly when talking with people about it. Maybe I could study persuasive speaking to effectively convince people that it is a real threat to our grandchildren and great-grandchildren, but if I do not have the time or the drive to do that, I should probably keep my mouth shut and accept it as a reality."
 * 21) * "Maybe Bobby will find out and break up with me and I will not be with him any more. Maybe I will gather up the courage to tell him the truth and I will not be with him any more. Either way, we will not end up together. Keeping this a secret is very stressful, so I might as well tell him and break up with him now to save myself all this worry and start the process of moving on."
 * 22)  Implement your plan. This is the most important part. If you never go through with it, the situation will not be fixed and you will continue worrying.

Tips

 * Step 3 is very difficult. A good rule is that if you cannot proceed beyond step 3, you need to keep searching for what you are really worried about and whether it is rational.
 * Be cheerful while you talk or work.
 * You can make yourself ill or well with your thoughts.
 * Your life is nature's gift. Be happy and live fully.
 * Keep busy and try to "think" in the present.
 * Discuss worries with a therapist, if needed.

Related Tips and Steps

 * How to Stop Worrying About Bad Things That Could Happen to You or Your Family
 * How to Eliminate Guilt
 * How to Deal With Anxiety