Do You Worry Too Much?

Do you worry too much like I do? 

breathe when you worry too much

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 recent podcast. I listen to the Shine podcast sometimes when I am walking. They share very practical 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 they also have an app here, or 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:

  1. 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. 
  2. Next answer the question and if the worry will impact you in five years, you need to deal with it.
    • Use an action plan to make some decisions.
    • Pray!
    • Talk to a trusted confidante.
    • Perhaps seek some counseling or a pastor to help you figure it out. 
  3. If the worry won’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 myself 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. 

how to stop worryingStop your own overthinking spiral.

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