10 Ways to Replace Worry with Peace

Let’s face it, worry only attracts more worry. There never really is a good time for worry. Worrying too early just causes excess stress, and worrying too late, well, it’s too late and best to just get into action with the challenge you’ve got.

Worry is a thought about something that could (or could not) happen in the future. That means that it is an assumption, not a fact. Worrying about an assumption is not doing you, your immune system or those around you any good. Here are my 10 best tips for replacing worry with peace:

  1. Notice it. Most of the time worry becomes a mental habit. We do it before we are even aware of it. It is just something our parents and grandparents and great grandparents did, so it is something we do. The first step to changing anything is to begin to listen to your inner dialogue to pinpoint when you are worrying.

  2. Question it. Ask yourself if what you are worrying about is absolutely 100% true, going to happen, a done deal.

  3. Replace it. Say one of the two following affirmations each time you begin to worry. Pick the one that resonates best with you, and repeat it over and over again. “Things tend to work out well for me.” -or- "I have the potential to handle any challenge that comes my way.”

  4. Get physical. Distract yourself from worry by doing something physical: run, walk, hike, dance, clean, etc… Go for at least 30 minutes.

  5. Tense and release. Take a deep breath in and tighten each muscle in your body as tight as you can get it, tighter, tighter, even tighter. As you exhale, release the tension from all of your muscles. Repeat 3 to 5 times.

  6. Clean and light. Much of the time, the tension and worry in our mind is reflected in our environment. Thoroughly clean one room in your home: dust, vacuum, mop, wipe, swipe, swiffer, pick up, wash, organize, hide, put away and shine. When you’re done cleaning, light a candle in the room and cozy up with a book or good magazine in your freshly sparkled space.

  7. Create a gratitude list. Worry is a negative projection into the future. By obsessing over that, we forget how blessed we are currently. Write down everything you are thankful for. Take at least 30 minutes to really stretch and see all of the small things that make a big difference. You can begin with gratitude that you do not have to consciously think about making your heart beat. Too cool!

  8. Laugh. Put worry on hold for 2 hours while you enjoy a hilariously funny movie. Make sure you have lots of popcorn on hand.

  9. Deal with it. If you are worried because you have left something unfinished or you are avoiding completing a task, get into action now. Talk to who you need to talk to, make that phone call, write the business proposal; tackle big things first because they appear much scarier in your mind than they really are.

  10. Get carried away. Put on your favorite song and let the melody carry you away. Really focus on the lyrics and notes, and if you find your mind wandering, bring it back to the song, as many times as you need to in order to change your frame of mind.


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