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How to Stop Your Chronic Worrying

Auteur : Sam Saxton

Do you want to stop your chronic worrying? Well, first things first, what does chronic worrying really mean? Chronic worrying is when you find yourself repeatedly thinking the same thoughts or replaying certain scenarios over and over again. These could be past experiences, speculations about the future or just general anxieties. You’re trying to process your emotions, but it doesn’t seem to be working. It’s making you restless, unhappy and maybe even causing you stress. The following tips can help you to break a habit of chronic worrying.

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How to Stop Your Chronic Worrying 10 Top Tips

  1. Write it down
    Grab a notebook and a pen. Write down whatever is on your mind. Have you noticed that you often worry when you’re lying in bed at night? Keep a notebook on your nightstand so that you’re ready to jot down your thoughts
  2. The elastic band trick
    Place an elastic band around your wrist. Whenever you start to worry, you can pull it a little and let it snap back into place. This will make you aware of how much and how often you worry. 
  3. Flip the script
    Do you often find yourself worrying about all the things that could possibly go wrong? Flip the script by imagining what would happen if it went right. What would a positive outcome look and feel like?
  4. Take control
    Focus on the things you can actually control. What can you do tomorrow that will change your situation and make you feel less anxious?
  5. Visualize it
    Try to visualize all the thoughts that are spinning around in your head. Gather them together, place them in a big bag and take them outside with the rest of the trash. 
  6. Focus on your breathing
    Whenever negative thoughts start to arise, redirect your attention to your breathing. Calmly breathe in and out again, and watch as your worries start to subside. 
  7. Allow a time for worrying
    Set aside a period of time, for example a quarter of an hour each day, when you’re allowed to worry. Then postpone any brooding or overthinking until that scheduled moment. This gives you a fixed period of time to properly explore these repetitive thoughts so they’re not bothering you during the rest of the day.
  8. Mindfulness
    Notice what’s happening when you’re worrying. Specifically, where are you (events), what are you thinking (thoughts), what are you feeling (feelings) and what are you going to do next (behavior)?
    Top tip: This is the basis of cognitive behavioral therapy for chronic worrying.
  9. Accept your thoughts
    Create some distance between yourself and your thoughts by saying things like “I notice that right now I’m thinking…”. This makes it easier to let them drift by, so you can carry on with what you’re doing.
    Top tip: This tactic is part of acceptance and commitment therapy.
  10. Find a distraction
    Workout, go for a walk, clean your house – anything that keeps you distracted. And do you often worry in bed? Read a book or do a mindfulness exercise. 

Help with Chronic Worrying

Do you need professional assistance to help break your habit of chronic worrying? Our psychologists are happy to provide further support. Contact them on +3120 214 3928.

Auteur : Sam Saxton


“Sam works as a face-to-face psychologist and online psychologist at iPractice. She studied clinical psychology at the Vrije Universiteit of Amsterdam. She graduated from the Amsterdam UMC outpatient clinic for anxiety disorders.“

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