Author: Dr. Jamie Schwandt / Source: Lifehack
Have you ever lost sleep worrying about something that has yet to happen?
Has worrying about the future interrupted your productivity? Your flow? Your day? Your mood?
If you answered “yes”, you are not alone.
Worry happens to all of us, particularly when it comes to events, people, and things that are important.
The trouble with worry is it is a complete and total waste of our valuable time and energy. We all know that on a logical level, and yet we still worry.
Here’s the good news; while we may never learn how to stop worrying about the future completely, there are ways to help us better manage that worry so we can save ourselves some time. In this article, we’ll go over exactly how to do just that.
Worrying Wastes Time And Energy
“Worry never robs tomorrow of its sorrow, it only saps today of its joy.” –Leo F. Buscaglia
Part of managing worry is being aware of the costs. When we create awareness we are better able to create proactive solutions to minimize or eliminate that cost.
- Cost #1: Worrying about what has yet to happen uses up valuable mental real estate and time.
“Worry is like a rocking chair: it gives you something to do but never gets you anywhere” –Erma Bombeck
- Cost #2: While worry may give you something to do, you most likely have better things to do with your time and your energy. For example, you could instead focus on your to-do list or notice the multitude of opportunities waiting for you. Focusing on worry not only makes it difficult to handle your to-do list, it also blocks you from seeing those opportunities or the steps that lead to them.
- Cost #3: Worrying about the future is also an energy drain leaving you susceptible to more worry. Did you know that worry takes advantage of the times when your energy is low? That is when worry is at its most powerful.
- Cost #4: It is a present moment joy crusher that can lower not just your energy but also your mood.
- Cost #5: Speaking of mood; worry never gets you anywhere. Worry does not get you to a place where everything is OK. It does not make sure that everything is taken care of. Actually it does the opposite.
- Cost #6: Worrying about the future creates a vicious loop of more worry about the future.
What does worrying about the future cost you?
Tried and True Worry Busting Techniques
When I find myself worrying about the future, I use the following techniques to manage the worry. (Just a little side note: I like to switch it up a bit. I use a different technique each time I find myself worried about the future, or worried about anything for that matter.)
Practice Mindfulness
Since worrying about the future pulls us into the future, nothing busts worry faster than some good old fashion present moment mindfulness.
Take a look around and notice what is surrounding you. What do you see? What do you feel? What do you taste? What do you hear? What do you smell?
Taking note of your surroundings by using your senses is an awesome way to pull yourself into the present moment where future-related worry cannot bother you.
Do Deep Breathing
Have you ever noticed your breathing when you are worrying? If not, the next time you are worried about a future-related event check in with your breathing.
Worrying causes our breathing to become shallow. And, deep breathing can help us to relax and get us out of worry mode.
Here are two techniques to use to engage those deep breathes and cue the relaxation:
The first is the 4,4,and 4 technique. Give it a try right now by taking a deep breath in through your nose to a count of four. Then let the…
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