All of us worry from time to time because we can never be sure what the future holds. Worry serves a useful function when it helps us plan ahead. For example, anxiety about meeting a deadline at work might lead you to start devoting an hour a day to the project.

But worry often is unproductive. People can fret endlessly about worstcase scenarios that have little chance of happening. There is no shortage of things you could potentially worry about: coming down with a lifethreatening illness, getting involved in a car accident, or having your home destroyed by fire.

Persistent worry can interfere with your ability to perform your job or to enjoy life. If you are consumed by worry, you may also be suffering from depression or high anxiety. While some people can get relief by learning new coping skills (such as relaxation techniques), others may need professional help. Whatever kind of worry you may have, there are effective treatments that can help you regain your peace of mind.

Self-help strategies

Here are some simple steps you might take and behaviors you can modify to help you manage your anxiety:-

• Let your worries in and then let your worries go. If you are prone to creating disaster scenarios in your head, it’s important to accept this as a temporary part of yourself. You might be able to relax by setting a limit on how long you allow yourself to worry. For example, you might spend only 20 minutes a day letting your mind run free with your worries. Or, you might write down all your worries once a day. Afterwards, you can tell yourself that it is now time to let go of your worries.

• Take action. Sometimes, after making a realistic assessment of the situation you are worried about, doing something can put your mind at ease. For instance, if you are concerned that you might not be preparing your tax return properly, you might decide to hire an accountant. You might even start to prepare the papers ahead of time, so that you don’t spend a lot of time worrying about not having done anything at all.

• Stay connected. Isolation can cause worrying to spin out of control. You might try to talk to a supportive person for a few minutes every day. Confiding in others about your worries can also help. Venting feelings of anger and frustration is a useful coping skill.

• Make lifestyle changes. Working out for 20 minutes or more a few times a week can also help keep you calm. Surprisingly, even if you are having trouble
sleeping, exercise is likely to increase your daily energy level, making it easier to sleep at night. You might also watch your diet. Too much sugar and caffeine can contribute to anxiety and even to depression.

• Be aware of early clues that you might be going into a worry cycle. Our body lets us know when we are upset, sometimes way before we actually become aware of it. Some symptoms might be muscle tension, elevated anxiety, and the beginning of intrusive and negative thoughts. Try to relax, focus on something else, call someone, go for a walk, or do something else to break the cycle.

• Try meditation. You might make sure that you carve out a little quiet time for yourself each day. If meditation doesn’t appeal to you, you might listen to music. Some people also find prayer useful.

• Accept that some things are beyond your control. Sometimes unexpected, traumatic events do occur. But spending time worrying about possible disasters isn’t going to make you any safer. It is important to realize that your sphere of control is limited. That way, you can take charge of the things you can control and let go of the things you can’t.

• Stay in the present. Negatively projecting into the future or constantly returning to the past will continue to elevate your anxiety. No one can change what’s already happened nor can they accurately foresee the future. When people view things negatively they usually have a tendency to exaggerate the possibilities and potential outcomes.

• Learn to be a problem solver. By realistically appraising your situation and focusing on the solution, not the problem, you have a better chance of interpreting things clearly. This will help you accurately assess what actually needs to be done in order to move from immobilization into action.

• Remember that everyone has things that they worry about throughout life. People who worry realistically think of situations as concerns that need to be addressed. They are more likely to be positively focused and feel they have the ability to cope with the situation, even if the outcome isn’t favorable.