It’s okay. We all worry a little too much sometimes. You’re not alone. You may worry about not having enough time to do everything in one day. Or you may worry that tomorrow won’t bring any less stress than today.
When you’re tired from a long day at work, it can be difficult to deal with your worries head on. All you want to do is sleep and forget about the day.
But you must find a way to confront the stress in your life and minimize its control over your happiness and well-being.
So what do you do when you feel hopeless? When you can’t seem to find the time to relax?
Do you give up?
OF COURSE NOT! Instead, you improvise.
Here are three tips for how to deal with your mind-bogging worries head-on, in as little as 5 minutes:
1. Note It and Throw It!
Take a piece of paper, preferably a small sticky note if you have one. On that paper, quickly write down one of your stressful thoughts. Now that you’ve written it down - stare at it. After a couple seconds, crumble this paper up and throw it away. If you’re at home, throw it away in your trash bins outside. If you’re in the office, throw it in the farthest trash can away from your desk. Repeat this step until you have no more thoughts left to write down.
By writing down your thoughts, you actualize them. You bring them to the forefront of your view. This is you meeting them head-on. Once you throw the piece of paper away, you are throwing your bad thoughts out and make room for happy thoughts. Healthy thoughts, like, “I can do all that I put my mind to.”
2. Balance It Out.
Balance exercises are a great way to shift your focus away from your mind and onto your body. There are so many varieties of balances exercises, you’re bound to find one that works for you! Let’s try a simple balance pose called, Bird Dog. This pose can work your abdominals and also strengthen your back. Here are the steps:
Get down on all fours (both hands and knees).
Ensure your spine is in a neutral position by leveling your neck and looking down at the floor.
At your own pace, bring your left arm up and out from the floor - straight in front of you. Then take your right leg out slowly at the same time as straight as you can. Make sure your leg does not go higher than your buttock or back.
Hold this pose for 3 seconds and then slowly bring your arm and leg back to starting position.
Repeat on the other side, alternating sides until you feel relaxed or break a sweat.
You may find this position a bit difficult at first. You may even fall over. But that’s the point! Pushing yourself to find balance in the midst of chaos. Creating your peace of mind. You are building mental strength as you must focus to maintain balance.
3. Motivation is Key.
Sometimes when you’re worried, you can feel alone. But you’re not alone! There’s always someone out there - even if they don’t know you - who is wishing you happiness and success.
If you’re familiar with Eric Thomas, then you know his famous saying, “I can. I will. I must”. Thomas went from being homeless to a well-known motivational speaker with over 580,000 subscribers on his YouTube channel, etthehiphoppreacher. Many people look up to and towards Thomas for support. He attributes his success to believing he can do anything he puts his mind to.
Check out a popular video of his titled, OVERCOMING ANY OBSTACLE - I CAN, I WILL, I MUST (TGIM S7 E12). I guarantee you Thomas will make you and push you to think twice about giving up:
Although a strong sense of worry can feel overwhelming, it is important to understand that stress is apart of life. It’s even more important to have a plan for how you tackle your worries BEFORE you begin to feel hopeless.
When you tell your co-worker about your problems, they’ll be there to listen, but they won’t be able to solve them for you. So now, when you get home from a long day of work, will you just sleep your problems away? Or will you be more proactive about the way you deal with them?
If you chose the latter, then start with one of the tips above and continue to develop a plan for not succumbing to your worries, but overcoming them.
Yes, your problems are real.
And yes, you deserve a break.
However, it’s mind over matter baby. And you’re stronger than you give yourself credit for.