Tip 1

 “Set aside a worry time.”

Some people find it difficult to stop worrying. Worry tends to intrude into their mind at all times, interfering with work or other activities. A useful way of dealing with too much worry intruding in one's mind is to set aside a "worry time". This can be, for example, half an hour just after work. At any other time, when a worrying issue comes to mind, acknowledge to yourself that you need to think it through, and note that you will do so during your "worry time". At the appointed time, think the issue through and try to use one of the approaches below. Before then, give yourself permission to put it out of your mind and to get on with the task at hand.

Tip 2

 “Ask yourself - Is the problem solvable?”

Worrying partly functions as a problem solving process. It alerts us to the possibility of something bad happening, and motivates us to come up with solutions to avoid bad outcomes. However, worriers often find it difficult to stop worrying because they attempt to solve problems that are not immediately solvable. So, during your worry time, the first thing to ask yourself is whether your worry involves a solvable problem or not. “I did my best to solve the problem and now it is out of my control”

Tip 3

 “Be realistic.”

Even if the problem is solvable, ensure your expectations are realistic. Worriers also find it difficult to stop worrying because they keep trying to solve a problem to perfection. This is rarely possible. So, when you are trying to solve a problem, make sure that you aim to find a reasonable, rather than a perfect, solution. Worriers are very good at thinking of all the reasons why a possible solution would NOT work. They are not very good at thinking of any reason why a possible solution WOULD work. So, when you are trying to problem solve, make sure that you evaluate possible solutions in a more balanced way, not only paying attention to what may go wrong, but also to what may go right.

Tip 4

 “Be aware of unhelpful thoughts.”

One main reason why problems and solutions seem so bad is that when we worry, we tend to overestimate two things. First, we tend to overestimate how likely it is that bad things will happen. Second, we tend to overestimate how bad they would be, should they happen. Remind yourself of all the previous times when you worried about something that did not eventually happen. Try to become more realistic in your assessment of the likely outcomes. This does NOT mean being unreasonably positive; just being more realistic.

Tip 5

 “Use your heart as well as your head.”

Sometimes problems are not immediate solvable. During those times, it is important to use “emotion-focused”, rather than “problem-focused” coping techniques. In other words, stop trying to solve something that is not solvable and learn to cope with it.

Tip 6

 “Keep calm.”

Because worry tends to be so pervasive, worriers often experience chronic irritability, muscle tension, concentration difficulties, sleep problems, indecision and agitation - as if being “on edge” and unable to relax all the time. It is crucial, therefore, to make sure that occasionally you make a conscious effort to relax, even if for only a few minutes a day. There are a number of effective relaxation techniques, and physical exercise is also one of the best options.

Tip 7

 “Be mindful.”

A relatively “new” technique that has been shown to be very useful to reduce worry and anxiety is "mindfulness". It is, of course, not new; rather, it comes from very old Eastern meditative traditions. One of the main points of mindfulness is that one tries to pay attention to the present moment. In order to worry, your attention needs to be focused on the future. If you successfully focus your attention on the present, you will find that your worrying stops. There are a number of good introductory books available on mindfulness that you may like to try.