DO YOU worry too much? Do you find yourself worrying excessively about your health, your finances, your job security, what people think of you, or if you will be able to get to sleep?

Worrying excessively can lead to a host of physical and mental problems such as hypochondria, muscle tension, chronic indigestion, poor sleep, irrational fears, panic, self-consciousness, stage fright, compulsive behaviours, and perfectionism.

You may think that worrying will help you avoid bad things from happening, lessen the impact of bad things, or help you come up with solutions. But worrying is actually the problem, not the solution.

The following strategies have been found to help worriers break the cycle and eliminate unhelpful thoughts.

1. SET ASIDE A WORRY PERIOD

Rather than be held hostage to disruptive worrying thoughts throughout the day give yourself permission to postpone worrying until later.

During the day (or night) jot down any worries or anxious thoughts that arise and then at a prearranged time, preferably when you’re in a good mood as this will promote realistic and creative problem-solving thinking, sit down for 15 minutes and address each worry.

By the time you return to thinking about the worry you’ll probably discover that it’s not such a problem after all.

2. DETERMINE IF THE WORRY IS SOLVABLE

A solvable worry is one that you can take action on right away. For example, you may be worried about the content of a presentation you have to give next week to a manager. However, by phoning the manager you can take immediate action to clarify the details of the presentation.

An unsolvable worry is one over which you have no control and there is nothing you can do now that will lead to a solution. For example, thinking “What if I don’t get to sleep?” or “What if I get cancer?”

To help distinguish whether your worry is solvable or unsolvable ask the following questions:

• Is the problem my problem? If not, don’t worry about it.

• Do I have control over the problem? If not, don’t worry about it.

• Does the problem need solving now? If it does, take action to solve it. If not, don’t worry about it.

3. IF THE WORRY IS SOLVABLE, WORK ON A SOLUTION

Once you determine that a worry is solvable brainstorm as many possible solutions you can think of. Make sure you stay focused on the things you can change and not on circumstances or other people which you can’t change.

Aim at finding a realistic and achievable solution and avoid looking for a perfect solution. After you have evaluated all of your options choose the most reasonable one and then make a plan of action.

4. IF THE WORRY IS UNSOLVABLE, MANAGE YOUR EMOTIONS

Sometimes you can’t solve a problem because either it’s not your problem (you are worried about your daughter’s failing marriage), it’s uncontrollable (you are worried whether it will rain during the picnic), or it can’t be resolved right away (you are worried about your factory closing in two years’ time).

When this happens focus on managing your own emotions using the following techniques:

• Mindfulness: Because worrying is usually focused on what might happen in the future mindfulness keeps your attention in the present and thus worry-free.

• Social support: Talking to friends about your worry can help as long as you don’t get stuck in shuffle mode where you replay over and over again your problem.

• Exercise: This is one of the best ways I know of for burning off pent-up anxious feelings and for gaining perspective about a worry.

• Relax: Because worriers tend to be in a constant state of tension, it is important that you regularly try to relax using music, meditation, time outdoors, or leisure activities.

5. EMBRACE UNCERTAINTY TO REDUCE WORRYING

Chronic worriers have trouble tolerating uncertainty or unpredictability. “What will I do if I don’t get the promotion?” or “What if my blind date doesn’t like me?” However, thinking about all the things that could go wrong in your life won’t keep bad things or unexpected events from occurring.

The solution is to accept that uncertainty is a part of life and then choose to focus on the parts that you can control and put all of your energies into making the most of them and appreciating them.

6. CHALLENGE WORRYING THOUGHTS

Chronic worriers tend to have two types of thoughts. First, they over-estimate the possibility that bad things will happen, and second, they underestimate their own ability at handling these things. These thoughts aren’t based on reality or fact and are totally irrational.

You can break these bad thinking habits and develop a more balanced and healthier perspective of your worries by asking the following questions:

• What is the evidence that the worrying thought is true?

• What is the probability that my worry will actually happen?

• When have I successfully handled problems like this before?

• Am I focusing on solutions to my worries?

• Is the way I am thinking helping me or making me feel better?

• What encouraging words would I say to a friend who had this worry?

Dr Bruce Wells is a happiness expert and a professional speaker. Visit his website to receive a free ebook. He is the author of Happiness Anywhere Anytime.