Health News and Tips:

7 Ways To Stop Worrying About Things You Can’t Control:

Worrying about things beyond your control can be a common source of stress and

anxiety. Most people worry sometimes, but if it's affecting your life dramatically, there are

things you can try that may help.

Be aware of what you can do.

Sometimes, we become overwhelmed when we worry about things we can't control.

The most powerful thing you can do is let go of control. Once you do this, you'll experience true freedom. Become mindful of what you can do.

We can only do things with what we have. Start to use positive self-talk by noticing all the

brilliant things you do every day for yourself and anyone else around you.

Let go of what you can't control.

Letting go of what you can't control enables you to regulate your emotions, especially if you struggle with feeling the need for control. Acknowledge that things are beyond your control, such as other people's actions, external circumstances, or global events. Accepting this reality is important in shifting your focus to what you can influence.

"Whilst we have many reasons to be optimistic, the future can feel uncertain. Accept that

change happens all of the time anyway, and be open-minded. If things don't go to plan

straight away, take a deep breath and try to keep your options open.

Challenge negative thoughts.

Amid your worry, you may find it useful to step back and question the validity of your thoughts. Where is the evidence? Have you confused a thought with a fact? Would what a friend say about your thoughts? 

In becoming aware of your thoughts, you can work on accepting them or reframing them,

reminding yourself that your thoughts are not facts and helping yourself to rationalise your

perspective on a situation.

"Not giving power to your upsetting thoughts and keeping the circumstances in

perspective can help you manage your worries and, therefore, your mindset.

Practice mindfulness and living in the present.

Mindfulness involves being fully present in the current moment. Engage in activities that

help you stay grounded, such as meditation, forest bathing, cold water swimming, deep

breathing exercises, or simply paying attention to your senses in the present moment.

Practice being in the present moment by following your breath as you breathe in and out. This will bring you back into alignment and clear your mind. Asking yourself what is missing in this moment will bring the mind from a 'fake future' into the present reality, where you are usually safe.

Coming back to the present will regulate your nervous system and buy you some peace

of mind to explore your concerns in a state of emotional sobriety, helping you to come up

with quality solutions.

Limit exposure to triggers.

Set boundaries for yourself and prioritise your mental health. If certain news, apps, social

media, conversations or events trigger worry or anxiety, then reduce your exposure.

Pay attention to your feelings and know that saying no is OK.

Writing things down has always been a great way to help focus our minds. Although it is

a simple act, writing down our thoughts and feelings is a great way to make sense of what

we are experiencing and can open up new ideas regarding coping or ways forward.

Try breathing techniques.

You may also find it helpful to try breathing techniques. Focusing on your breathing helps

distract you from anxious thoughts and activate your calming parasympathetic

nervous system.

Sit somewhere quiet, add meditation music (nature sounds are the best), and find a comfortable position to get a sense of grounding. Close your eyes, put your hands on your knees and relax your shoulders. Breathe in slowly through the nostrils for a count of six feeling your chest rise and lungs expanding. Then, breathe out as slowly as possible. Concentrate on breathing slowly in and out, counting and focusing on a phrase that helps you relax. Repeat six rounds by six counts inhale, and six counts exhale.

Seek support.

Share your concerns with trusted friends, family members, or a therapist. Talking about your worries can provide a fresh perspective, emotional support, and potential solutions.

Many self-help resources are out there, and it is about finding one that works for

you. There are a whole host of strategies you can try to help manage your mindset.

If you are still struggling, talk to your local GP