Do you find yourself worrying about things that are out of your control? Do you stress over every little decision, even though you know that worrying won’t change the outcome? If so, you might be an excessive worrier. While a certain amount of worry can be helpful—it can motivate us to take action and solve problems—excessive worry can harm our physical and mental health. If you’re an excessive worrier, making some lifestyle changes might help you to reduce your anxiety and improve your overall well-being. Here are nine suggestions to get you started.
1. Get regular exercise
Exercise releases endorphins, which have mood-boosting effects. Exercise even helps to ease stress hormones, such as cortisol. A moderate amount of activity is the key here; too much exercise can increase anxiety levels.
2. Eat a healthy diet
A nutritious diet provides your body with the energy it needs to function optimally. It can also help to reduce stress levels and improve your mood. Avoiding caffeine, alcohol, and sugary foods can also be helpful, as they can trigger or worsen anxiety symptoms.
3. Get enough sleep
We’re more likely to feel anxious and stressed out when we’re tired. Make sure to get seven to eight hours of sleep each night so that you’re well-rested and able to cope with whatever comes your way during the day.
4. Spend time with loved ones and friends
Social support is crucial for managing anxiety levels. When we feel connected to others, we’re less likely to worry about things that are out of our control. Spending time with people who make us feel safe and loved can help us to relax and feel more positive.
5. Practice relaxation techniques
There are numerous various relaxation techniques that can help to reduce anxiety, such as deep breathing, progressive muscle relaxation, visualization, and mindfulness meditation. Experiment with different techniques until you find one that works for you, and then practice it regularly.
6. Connect with Nature
Spending time in nature has been shown to have a number of benefits for mental health, including reducing stress levels and improving mood. So if you’re feeling overwhelmed by worries, take some time to go for a walk in the park, sit in the sun, or simply spend some time surrounded by plants.
7. Practice gratitude
Practicing gratitude has been shown to help people worry less. When you take time each day to focus on what you’re grateful for, it can help shift your focus away from your worries and onto the positive things in your life. You can practice gratitude by keeping a gratitude journal or simply taking a few moments each day to reflect on what you’re thankful for.
8. Keep an emotional journal
An emotions journal can be a helpful tool for managing anxiety and worry. When you take time to document your thoughts and feelings, it can help you better understand your triggers and develop healthy coping strategies. You can start an emotions journal by simply writing down how you’re feeling each day or recording your thoughts in a voice-memo app on your phone.
9. Talk to Someone Who Can Help
If you’re finding that your worries are becoming difficult to manage on your own, consider talking to a therapist or counselor who can help you develop healthy coping mechanisms. They can also provide support and guidance as you work on making lifestyle changes to reduce your anxiety.
If you’re an excessive worrier, making some lifestyle changes might help you to reduce your anxiety and improve your overall well-being. Getting regular exercise, eating a healthy diet, getting enough sleep, spending time with loved ones and friends, and practicing relaxation techniques can all be helpful in managing anxiety levels. Try implementing one or two of these changes into your life today and see how they make you feel!