A Quick Recipe to Reduce Worry & Anxiety

Based on brain chemistry research described in the book “Emotional Intelligence” by Daniel Goleman, here is a tried and tested method to help reduce the habit of worry and anxiety

1. Relax.

Anxiety and worry excite the brain and nervous system which has a tendency to increase the level of anxiety. Take a few deep breathes, shake your arms, take a slow walk around the room, lie down for a few minutes; whatever it takes for you to relax briefly.

2. Challenge the Worry

What is it you are actually worried will happen? Be clear about exactly what you are afraid will happen, then challenge the logic of it. Is it really probable that this will happen? How many people have you seen this happen to? How many people have you seen it not happen to? Is there really nothing you can do to prevent this disaster from happening? What can you do to prevent this from happening? Is it helping you avoid the disaster by endlessly running it through your mind?

(To paraphrase a Tibetan saying – if there is nothing you can do about it, there is no need to worry. However, if you can do something about it, then there is no need to worry either.)

3. Take Action

Do something, anything, to counteract the lethargy that comes with worry. Take an action, any action, from your answers to the questions in 2. above and do it. If you can’t think of anything to do to counteract the worry, do something! Worry tends to get caught in an endless loop like a dog chasing its tail. Action will break this pattern by giving your mind something different to focus on.

Try these steps whenever you find yourself caught in the selfperpetuating worry-loop. If you know a professional or chronic worrier, or you are one yourself, consider buying my “No Worries Kit” in the products section.

And remember: practice, practice, practice. Keep on trying! Every time you practice a technique like this you are becoming more and more self-aware and self-controlled. Even if it feels like you are wasting your time, if you are worried you are getting nowhere, you’re not! Give yourself time to change and stop worrying about instant result. Over time you will notice a difference.