A new way to reduce worrying – try these therapies and practices to shrink your worries

The recent few months have not at all been easy for most of us and of course, we all have gone through a rather trembling ride which might have been emotionally draining and exhaustive. So if you also remain worried for the most part of the time, then here we list some palliative steps to lessen your stress and anxiety.

In the world of constant hustle-bustle and never-ending rat race for top-notch aspirations, worries always encircle us at every moment and at every juncture of our lives. This is pretty obvious, isn’t it? It might happen that even you all feel worrisome and vulnerable sometimes – this is quite normal in the course of everyday life. But if such a problem persists for a longer period of time, then instead of being advantageous, it may prove to be detrimental for mental health while lowering our overall efficiency.

The recent few months have not at all been easy for most of us and ofcourse we all have gone through a rather trembling ride which might have been emotionally draining and exhaustive. There has been a slew of problems like our health, finances, family, and children that continue to be the constant source of worries.

Following this, the million-dollar question that arises is how can we reduce our worries? Over the period of a decade, rigorous researches have proved quite successful in tackling the grave problem of tension and worries while pointing towards stimulus control as one of the effective steps to control the growing problem of worries.

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Stimulus Control

Stimulus control is a simpler but deceptive technique to control and reduce worry – it is an integral part of Cognitive Behaviour Therapy for chronic worry. Stimulus control tends to control the worry for a predetermined time of the day. This therapy includes setting a fixed time for worrying about each and everything. So, whenever your mind becomes worried about anything at any other time leaving the set time, then you should take a note of it and then ponder over it during the set time. This would help you to focus on your ongoing work better.

Writing therapy

Moreover, several studies that were conducted in Behaviour Therapy from Florida State University asked 50 participants to be a part of this research programme. While almost all of them had a frequency of worrying a lot, half of them were enrolled in an online programme teaching mitigating steps for the alleviation of worry. Contrary to this, the other half did not receive any online teaching regarding the problem. As a consequence of it, those who were part of the online programme were at ease as far as their worrisome metre was concerned as opposed to those who did not receive any substantial training for the same.  

The online programme simply diverted the minds of participants from their own worrying topics to more positive, assimilating, and cordial topics. It further engaged them to write upon social and holistic goal-oriented topics which are known to be antidotes for stress and depression. Moreover, such type of worry disengagement programmes can easily be done from home through six 30-minutes sessions for a period of two weeks.

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During the process, you have to make sure that you choose those topics that are utterly worrisome and anxiety-provoking so that you can get deeply engrossed in them while writing about them and entailing the benefits of this therapy to counter the disadvantages of such problem. 

You should also identify your fears while making a list of worry-inducing topics. Thereafter you should list all your strengths, activities, goals along with your helping gestures and about your loved ones. In addition to it, you should also work upon writing your activities regardless of outcomes that you will try to lighten up your mind from constant anxiety.

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