“A day of worry is more exhausting than a week of work. ~ John Lubbock”
Are you prone to worry a lot? While we all worry from time to time, chronic overthinking can really ruin your life.
Worry can alert you to pay attention to something, and so it serves a use. But too much is just silly. It’s like praying for something you don’t want to happen.Worrying is like praying for something you don't want to happen Click To Tweet
Thankfully, as the problem is in your own mind and not “out there”, you can take control of the situation and gain peace of mind.
I’ve put together 10 ways that you can stop worrisome thoughts and take your life back.
(1) Ask yourself…what will this matter in 10 years?
The very easiest thing you can do is to put the issue in context by simply asking yourself…
What will this thing matter in 10 years?
This automatically puts the problem into a larger context and helps put your mind at ease. The fact is that it probably won’t mean much in 10 or 20 years. And if poop does hit the fan, you’ve plenty of time to turn things around.If worried about something, ask yourself 'What will this matter in 10 years?' Click To Tweet
(2) If there is the potential for a painful outcome, remember…
Indeed, all things pass. These 4 words can help you through a tough time. Move on and never waste time feeling sorry for yourself.
“Try to consider as transitory all adverse circumstances and disturbances. Like ripples in a pool, they occur and soon disappear.” ~ Dalai LamaIf you're going through a hard time, remember the 4 golden words: This too shall pass Click To Tweet
(3) Define the worst case scenario & accept it ahead of time
Actually get a piece of paper and write out the worst case scenario. What’s the worst that can happen?
Now you have clarity on what it is…accept it. I mean, accept it ahead of time. If this is how things turn out, you’ll deal with it. See point (1)…you always have plenty of time to turn things around.
And remember, most of the nonsense we worry about never actually happens.
(4) “Compartmentalize” your worry
We set aside time for many things in life – work, breaks, family time, exercise, and so on. We can and should do the same for worry.
If worrisome thoughts are bugging you during the day, you can take back control by telling yourself that you will give some serious time to worrying later on.
It’s like saying to your mind, “Hey mind, you can stop thinking about this because I’ve scheduled from 7pm to 8pm tonight to do some serious worrying about this”. Tell yourself that during this period you are free to ruminate and worry as much as you like
It works. Your mind becomes satisfied with this command, leaving you free to get on with your day.
Hey, even our computers quarantine harmful programs. Quarantine the worry program.
(5) Is there a solution? Then do this…
“If there is no solution to the problem, then don’t waste time worrying about it. If there is a solution to the problem then don’t waste time worrying about it.” Dalai Lama
If there really is nothing that you can do about it, then stop worrying. For example, if it’s something in the past, you can gain acceptance and peace about it by giving up the hope that the past can be any different. It can’t.
It’s not actually the past event that is causing you to suffer, but your mental resistance to it. But what you resist persists. Accept that the past cannot be any different and take your life back.You can find peace by giving up the hope that the past can be any different. It can't Click To Tweet
I’m very happy with my life. I am what I am. I don’t worry about anything that I can’t control. That’s a really good lesson in life. Tom Watson
Now, if there is a solution, get brainstorming. Taking action will immediately reduce levels of worry and anxiety. Get a piece of paper and write down every idea you have – even if it’s dumb. You’ll be amazed at how long that list of solutions will grow after a few days. Just this process of beginning to write will make you feel better. I promise.
I guess I wouldn’t be Mark McManus if I didn’t tell you to workout, right? 😉
But it’s obvious and everyone knows it. Training reduces stress and makes you feel much better. You tend to see problems differently and feel more able and capable to deal with them.
It might be a good idea to whip out that brainstorming sheet (see point 5) while you are still in this “peak” state of mind as you tend to become very resourceful.
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(7) Realize that you’re in the same boat as everyone else
We all have to deal with uncertainty. Unwanted and painful things happen to all of us.
Realize that right now out of 7 billion people on this planet, there are probably hundreds of thousands, if not millions, of people going through same thing as you are – and much worse!
This will reduce worry and anxiety. Don’t allow yourself to fall into the trap of self-pity. Why does it always happen to you? It doesn’t. Self-pity cuts you off from the flow of life.Worrying doesn't take away tomorrow's troubles. It takes away today's joy Click To Tweet
(8) Practice mindfulness
I stated in this blog that mindfuless meditation reduces stress and anxiety. Of course, that means you tend to ruminate and worry less, and are more able to come up with solutions.
For a list of benefits (including possible muscle growth) and studies for proof, read my post on mindfulness here. Start with just 5 minutes per day. Even after a week, you will notice a difference.
(9) Tell someone about your worries
They say, “a problem shared is a problem halved”.
Talk to someone you trust about what it is you are worried about. Getting it out of your head and sharing helps a lot. Also, they may be able to help with solving or avoiding the difficulty.
(10) Put it on paper
It has the same kind of effect as talking about it to someone else.
Writing out exactly what it is you are worried about has a clarifying effect. So long as it’s just in your head, it’s remains fuzzy and undefined with no solutions in sight.
Sian Beilock, an associate professor in psychology at the University of Chicago, says “It might be counterintuitive, but it’s almost as if you empty the fears out of your mind…you’re not as likely to worry about those situations because you’ve slain that beast.”
I hope this helps. And if you have any more suggestions, or even questions about your training, get in touch with me below. I’m always happy to help.
And also add me on social media here…
NOTE: Make sure you can check off point 6 by downloading FREE THT training. Whether you need to know how many sets to do, how often to train a body, the best exercises to use, it’s all covered here! You can download the full and free THT training program right now and start packing on mass like these guys did. You don’t have to go to your email to confirm anything. Once you click the button, you’ll be taken straight to the download page 😀 I operate a ‘Strictly Zero Spam‘ policy.
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