Consistent worrying can lead to a sense of despair, confusion and hopelessness. You have to compose yourself with relaxation, and then look to see if there is anything you can do about your worries to alleviate them.
Write down what you are worrying about. Then brainstorm solutions, evaluate the pros and cons of each solution, and decide what you will do.
Taking action or making a plan to take action will release you from the burden of worrying. Write down what you could do and then either do it immediately, or schedule a time when you will do it.
You should also recognise when the things you are worrying about are out of your control. You have to accept some uncertainty in life. And if there is nothing you can do about certain worries you have, then it is best to acknowledge this, and to change focus.
Focus your attention on what you can do. Focus on being productive and improving your life. Even small changes can get you out of the worry cycle.
You can also overcome worrying by thinking about all the positive things in your life that you are grateful for. Do you have a home, food in the fridge and water? Focus your attention on what is going well for you right now in the present moment.
Gratitude is a powerful focal point that quickly helps you to overcome worrying. It pulls your mind towards contentment and inner peace.
The diagram below, known as the worry tree, can be a useful and easy to follow guide for taking the steps to overcome worrying.
Diagram adapted from the book Managing Your Mind by Butler and Hope (2007).