Leahy, R. L. says in The Worry Cure: Seven Steps to Stop Worry from Stopping You that the two most effective methods are to:
Practice Mindfulness: When the worry monster creeps in, bring your attention to the present moment. Engage in deep breathing exercises, meditation, or other mindfulness techniques to calm your mind. Being fully present helps you detach from worry and focus on what you can control.
Challenge Your Thoughts: The worry monster thrives on negative and irrational thoughts. Challenge those thoughts by questioning their validity and examining evidence to the contrary. Replace them with positive and realistic perspectives.
Remember, worry is often based on "what ifs" that may never happen. To combat the paranoid of “what if”, consider my personal 30 most effective journal/meditation prompts for gratitude:
P.S. This was originally sent on May 20, 2023. Sign up today for Daily Emails and get our free OCD resource: Unstuck.