6. Work out.
Few things work so well and consistently as working out to release inner tensions and to move out of a headspace that is extra vulnerable to worries.
I also find that working out – especially with free weights – makes me feel more decisive and focused.
So even though working out helps me to build a stronger body my main motivation to keep doing it is for the wonderful and predictable mental benefits.
7. Let your worry out into the light.
This is one of my favorites. Because it tends to work so well.
By letting your “big” worry out into the light and talking about it with someone close to you it becomes a whole lot easier to see the situation or issue for what it really is.
Just venting for a few minutes can make a big difference and after a while you may start to wonder what you were so worried about in the first place.
Sometimes the other person may only have to listen as you work through the situation yourself out loud.
At other times it can be very helpful to let the other person ground you and help you find a more practical and useful perspective on the situation at hand.
If you do not have anyone to talk to at the moment about the worry bouncing around in your mind then let it out by writing about it.
Just getting it out of your head and reasoning about with yourself either on paper or in a journal on your computer – or even your own blog that's just for your eyes or anonymous – can help you to calm down and find clarity.
8. Spend more time in the present moment.
When you spend too much time reliving the past in your mind then it easy to start feeding your worries about the future.
When you spend too much time in the future then is also easy to get swept away by disaster scenarios.
So focus on spending more of your time and attention in the present moment.
Two of my favorite ways to reconnect with what is happening right now:
- Slow down. Do whatever you are doing right now but do it slower. Move, talk, eat or ride your bicycle slower. By doing so you’ll become more aware of what is happening all around you right now.
- Disrupt and reconnect. If you feel you are starting to worry then disrupt that thought by shouting this to yourself in your mind: STOP! Then reconnect with the present moment by taking just one or two minutes to focus to 100% on what is going on around you. Take it all in with all your senses. Feel it, see it, smell it, hear it and sense it on your skin.
To move out the worried headspace I find it really, really helpful to just start moving and taking action to start solving or improving whatever I am concerned about.
So I ask myself:
What is one small step I can take right now to start improving this situation I am in?
Then I focus on just taking that small step forward. After that I find another small step and I take that one too.