No matter who you are, at times you can be consumed by worry about a person, problem or situation.
This is a normal part of life.
The trick is not to let worry be debilitating and distract you from other important aspects of your life.
The following 4 key ways to shift worry, when combined, will give you back some balance and perspective. Practising these will help give you some space to find the solution to your problem or work out how best to help the person who is causing you concern.
Whether you write it or type it, writing everything down is a powerful way of emptying your mind of whatever is bothering you.
Especially during the tough times I have been recently experiencing, I have found that writing is something I turn to instinctively. It helps sort out experiences, thoughts and feelings and gives you mind space to best consider the problem. Most importantly, emptying your mind aids in allowing you essential sleep and rest.
There is no format to follow. You don't need to be a prize winning novelist. What you are after is a brain dump. No order is required. Just get everything that is running around in your mind out onto paper. Even if it doesn't make sense. Dump it out.
In times when I have been particularly worried, I have often written out what I am thinking at 3am when worry has woken me from sleep. This has allowed me to eventually return to sleep and create better plans and approaches the next day.
So grab a notebook, your laptop or tablet, whatever feels right for you and give it a try. Just before bed is the best time as by the time you have dumped out your thoughts, your mind will be a little tired and ready for rest.
The power of meditation cannot be underestimated. It is also an expression of self-love which you are usually very much in need of in times of worry and stress.
All that is required is a few minutes to find some peace and purpose. Morning and evening practice is recommended especially in troubling times.
The easiest way to get started is find an app and try a guided session.
Some great apps available on Android & iTunes are:
There are many more most having free and paid version. Find one that resonates with you. and give it a try. It can take a few attempts to get used to if you have never tried but you will soon feel the benefits.
Combined with a brain dump before you go to sleep, I am sure you will find some ease,
Research has shown the benefits of a daily gratitude practice.
Especially in times of worry or stress, when everything can seem dark, it does help to shift a little of the load by finding something to be grateful for.
Before you go to sleep or even as you start your day, spend a moment and acknowledge someone or something you are grateful for - the warmth of the sun on your back, a smile from your daughter, the friendship of others.
I encourage you to make time each day to practice gratitude. Start a journal, write it down in your planner. The feeling of gratitude you experience will come to you with warmth and joy which is invaluable in times of worry.
4. Listen to Music
Like gratitude, listening to music is an equally powerful tool to help ease stress and provide some peace.
Listen to something soothing like soft piano pieces or something happy and uplifting like Stevie Wonder tunes (I love Stevie's songs, always so happy and joyful it is hard not to pick up your mood), whatever resonates with you and allows you to shift your worry for a time.
Give it a try.
Combine all 4 of these activities to form a powerful evening ritual that will help you find some peace and strength. I know because they have helped me and are part of my evening ritual today.
Leave a comment below to share your tips and if any of the above have helped you. We would love to hear from you.