5 Tips to Deal with Worry

1.  Reframe problems. Try to view stressful situations from a more positive perspective. Rather than become upset about traffic, try viewing it as opportunity to listen to your favorite music or audio book, or enjoy some alone time. 

2.  Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than worrying over them, focus on the things you can control -such as the way you respond to others or healthy ways to cope with stress like going for a walk or listening to your favorite music. 

3.  Do a gratitude list. Write out three to five things you are grateful for each night before you go to bed. It is so easy to focus on all that it is not going well, that we often forget to appreciate all that is. 

4.  Schedule worry time. Do not let worry take over your day- have it make an appointment with you. Schedule “worry time” for a specific time each day and set a time limit on it to ten minutes. When it starts to show up outside of its appointment time, tell it to come back later. 

5.  Get perspective. Ask yourself how likely is is that the very thing you are worrying about will happen? Rate it from 0-100%. Then ask yourself if my worry were to actually come true, would it really be that bad? What could I do to cope or deal with the problem?