We all have those days when worry seems to take over our minds and hearts, leaving us feeling overwhelmed, stressed, and anxious. It's easy to get caught up in negative thoughts and emotions during these times, but even if it feels like it, you aren't alone. Everyone experiences moments of worry and fear at some point in their lives, and there are ways to navigate through them and come out stronger on the other side.

The challenge of worry

Worry can manifest in various ways for different people, making it one of the toughest battles we face in our daily lives. It might be triggered by a specific event, a looming deadline, or even just a general sense of unease. Whatever the cause, it's important to acknowledge your feelings and not dismiss them. Worry is a natural human response to uncertainty, and it's okay to feel anxious at times.

If you find yourself consumed by worry, take a step back and try to identify the root cause of your concerns. Are you worried about something that is within your control, or are you fretting over things that are beyond your influence? By pinpointing the source of your worry, you can start to take proactive steps to address it and regain a sense of stability.

If you feel like worry has taken over, don't hesitate to reach out and get professional help. We all worry sometimes but if it's a lot of the time, this can really affect your life and well-being. If you need to talk to someone, there's a whole list of contacts, resources and support here.

Managing worry

When it comes to managing worry, it's all about finding ways to calm your mind and soothe your soul. While the idea of practising mindfulness or meditation might seem overwhelming, it's important to remember that self-care doesn't have to be complicated. It can be as simple as taking a deep breath, going for a walk, or spending time with loved ones.

It's also important to prioritise your physical well-being when you're feeling overwhelmed by worry. Eating uplifting foods, getting enough sleep, and exercising regularly can all contribute to a sense of balance and inner peace. While this might be easier said than done on particularly tough days, making small changes to your routine can have a big impact on your mental health and well-being.

If that all sounds way too overwhelming right now, then head to the Feathered Paths Blog for tips on how to get moving more and eat a more balanced diet but in a way that doesn't feel like climbing a mountain when you are totally stressed out and exhausted from worry.

There isn't a one size fits all approach to managing worry but here are some coping mechanisms that you can try. As someone who is prone to worrying, I have found these really helpful;

• Practise creating positive triggers so that when worry sets in, you have positives to shift your mind towards. Learn how to do this here.

• Mindfulness techniques and meditation can help you stay present in the moment and reduce racing thoughts. Focus on your breath, sensations in your body, or sounds around you to anchor yourself in the present moment. If meditation doesn't feel right for you, check out some alternatives to try in this article.

• Write down your worries and thoughts in a journal to help release them from your mind. Reflect on what you are feeling and then explore possible solutions. If you prefer feeling you have some physical control, then get a bunch of post-it notes. Scribble every worry or part of the worry on them and stick them on your desk or a wall. Now start moving them around and getting them in order. Which of these post-it notes are truly things you need to worry about? What order should you deal with them in? What are the solutions? Stick them all up on the wall and play around with them until you have a plan in place.

• Try relaxation techniques, like deep breathing and relaxing each of your muscles from your head to your toes. Calm your body as well as your mind when you're feeling overwhelmed.

• Set boundaries from the bad news: Limit your exposure to stressful news, social media, and information that may trigger you to worry.

• Talk to a trusted friend, family member, or counsellor about your worries and concerns. Don't be afraid to share your feelings with someone you trust. We all have feelings so I promise it's no biggy. 

• Try one of these hobbies for anxiety relief and create distractions from your worries. Give yourself a break from worrying and even some well deserved pampering if you can.

• Challenge negative thoughts: Ask yourself, has this actually happened? If not, what are the real chances of this happening? If it has/does happen, is it entirely unfixable? Are there better things you could be using your energy on right now, instead of worrying about this? The Worry Tree is a great tool for going through worries in this way.

• Give your mind something to work on, instead of worrying. How about one of these fun projects for your mind to focus on?

• Imagine yourself brave and bold, effortlessly handling the situation that is worrying you. Now remember that basically everything that exists once came from imagination. So if you just imagined yourself handling it like a total boss, there is no reason that you can't now do exactly that.

• Picture the worry in your mind and now focus entirely on making it smaller and smaller until it has disappeared completely. Some other techniques are picturing yourself throwing the worry into the bin or out to the ocean and watching it float away.

  
  

Speaking from experience, coping with worry and overthinking is a process, and it's going to take time to find strategies that work best for you. So be patient and kind with yourself and know that worry is a natural part of life. It doesn't define who you are as a person.

Looking ahead

As you work on managing your worries, keep in mind that brighter days are ahead and that this too shall pass. Worry is a temporary state of mind, and it doesn't have to control your life. By practising self-care and seeking support when you need it, you can achieve control over your worries that allows you to embrace the day and step forward with confidence.

Remember, you are stronger than you think, and you have the power to overcome any obstacle that comes your way. Keep moving along your path, stay positive, and remember that worry is often just a temporary bump on the road to a better and brighter tomorrow.