Do you worry too much like I do?
I will admit that I can get into a worry spiral, then start overthinking. Yes I am that person.
I want to share with you a new trick I learned from a podcast. I listen occasionally to the Shine podcast when I am walking. They share efficient and actionable tips to practice during meditation. It’s not just about breathing and not thinking!
The link above is to the podcast in Spotify, but you can find them on your podcast player. I am not affiliated with Shine nor am I advertising, but they are a woman owned company, which I think is super cool, and I enjoy their products.
This particular episode discussed what to do to get out of your head when you get into a worry spiral.
I guess we all worry in varying degrees. It is simply human nature. The difference is how we worry, and if we can deal with the stress of worry or if we let it control our moods, our lives, and the lives of those we love. I speak from experience when I say that worry can destroy relationships. We have to learn to get it in check.
Here is what to do if you worry too much:
Use the 5 x 5 method. Here is how it works:
- Think about whatever it is you are worried about. In fact, write down what you are worried about and think about whether that worry will have an impact on your life in five years.
- After thinking about whether it will impact your life in five years, you certainly need to deal with it head on.
- Use an action plan to make some decisions.
- Talk to a trusted confidante.
- Perhaps seek some counseling or a pastor to help you figure it out.
- If the worry doesn’t impact you in five years, then use the next five minutes to think about it, maybe journal about it.
- Five minutes. That is all.
- Set a timer and at the end of that five minutes, let it go.
Stay out of the worry spiral.
I am guilty of worrying too much myself about some of the most insignificant things. I have to stop myself many times and realize in the big picture, whatever I am worrying over will probably not matter. It definitely won’t fix anything for me to stress and potentially make me worry to the point of losing sleep, not eating, or the plethora of other ways worrying can affect our health.
Worry is not going to solve the problem, but taking action to implement something such as the 5 x 5 method will help during those times when we begin the worry spiral.
If meditation is not currently part of your daily practice, I highly recommend it to help regulate your physical and mental self. There is scientific research that meditation improves your brain help. Goodness knows I need all the I can get!
A friend shared the Balance app with me and I have been using it for several months during a year-long free trial. I’ve been using Balance to improve my sleep, stress, mood, and more. Want to try it, too? They’re offering a free year to all new members. No affiliation or strings attached. They do offer a lifetime access rate once you sign up, but there’s no obligation.
I have used and recommend other meditation apps as well and Balance is another one that I would recommend. You will develop new meditation skills in a quick and easy interface with simple navigation. I also really enjoy Ofosu’s voice!
In conclusion, we all have things in our lives that can send us into a worry spiral. We have to learn to access tools to help us take control of our thoughts when possible. The 5 x 5 method and having meditation practice are a couple of those tools to help stay out of the worry spiral
