When we worry, we tend to get focused on the worst-case scenario. For example, whenever you have a bad day at work, maybe you worry about the possibility of being fired. Try to recognize that you’re focusing on only one possible outcome—the most negative one. Ask yourself if you’re jumping to conclusions and making a small problem out to be a catastrophe. When you can recognize that you’re expecting the worst, it can help reduce your worry.
If you feel like you worry 24/7, schedule two 30-minute periods each day when you’ll allow yourself to worry about things that upset you. Do some active problem solving about your worries during that time by writing down possible solutions. If you feel worries creeping into your ‘fret-free’ time, set aside those thoughts until your next worry session. Don’t try to run away from your thoughts, but move on to doing something else. Limit worry time to your nine-to-five schedule as worrying just before you go to bed could lead to sleeping problems.
If you experience frequent and pervasive worrying about a number of activities or events, and can’t seem to control your worrying, you may have a generalized anxiety disorder (GAD). Ask yourself if you’ve been experiencing at least three out of six of these symptoms daily during the last six months: