What To Do When You Worry About Yourself Too Much
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What To Do When You Worry About Yourself Too Much (9 Tips)

Every heartbeat, every breath, every blink – sometimes it feels like there’s a shadow behind them all, whispering doubts and painting scenarios you didn’t ask for. When you constantly “worry about yourself,” it isn’t just a nag; for many, it’s a tyrant.

While most people encounter these feelings occasionally, for some, this tyrant becomes a constant companion, demanding attention and stealing moments that should be savored. It’s a weight on your quest for long-term happiness.

But what if you could unburden yourself? What if you could look that tyrant in the eye and tell it, “Enough.” This is your call to arms.

Let’s explore the important question of what it means to worry about yourself, and then I’ll share nine actionable tips to guide you through overcoming this excessive worry.

What Does It Mean To Worry About Yourself

If you’ve ever found yourself spiraling in worry in your own life, take solace in knowing you’re not alone. Such overwhelming feelings, deeply embedded in our biology and psyche, are universal experiences.

While there are empirically supported benefits of worry, such as motivational benefits or serving as an emotional buffer, extreme levels of worry are associated with poor mental health.

By shedding light on its roots and dimensions of extreme worry, my aim as a certified holistic coach is to provide guidance and support.

woman in black and white jacket

The Psychological and Neurological Bases of Self-Worry

Ever wondered why we worry? It’s not just a random quirk of our minds. Worry has deep evolutionary origins. As humans evolved, the ability to anticipate potential dangers ahead and prepare for them became crucial for survival. These anticipatory feelings have transformed into what we recognize as worry in our modern context.

And while the psychological underpinnings of worry are fascinating, our brain’s role in the process is equally compelling. Key areas like the amygdala and prefrontal cortex become especially active when we’re anxious or worried. The amygdala, often referred to as the “fear center,” processes emotions. At the same time, the prefrontal cortex evaluates the relevance of these emotions. When these two areas collaborate in overdrive, we find ourselves in the clutches of intense worry.

The Psychospiritual Dimension of Worry

On a deeper level, some believe our worries might be signals or whispers from our souls. Our inner self nudges us to reflect, re-evaluate, and perhaps embark on a transformative journey in certain aspects of our lives.

Inside each of us, there’s a chorus of voices, from the logical critic to the intuitive guide. When we hear these voices conflict or clash, self-worry can become amplified. It’s like an internal tug of war between the protective ego, always on guard, and the expansive higher self, seeking growth and broader understanding.

Bridging Mind and Spirit for Holistic Understanding

The beauty in understanding self-worry is finding the harmony between psychological insights and spiritual wisdom. Integrating tools and perspectives from both realms can help a person carve out a more comprehensive healing journey.

Embracing all our internal voices is crucial. Recognizing the messages, understanding the importance of their origins, and weaving them into a coherent internal dialogue can lead to balance, clarity, and a reduction in the worries that sometimes cloud our days.

9 Tips That You Can Use to Worry About Yourself Less

Life has its ebbs and flows, and the way we let our worries affect us can dramatically shape its course. If you’ve ever been concerned about how much you ‘worry about yourself,’ these tips are crafted with you in mind.

1. Understand How Worry Affects You

Even on good days, letting worries run wild can throw shade on our moods, choices, and how we see ourselves. Too much stress can mess with our thinking, make it hard to connect with folks we care about, and even lead us astray in what matters most.

Realizing it’s got a hold on you is the first step. It’s like turning on a light, helping us see where we’re at and where we need to go. While our worries might be deep, recognizing them is the first move towards getting better and making positive changes.

Base Your Decisions on How You Want to Feel

Steps to Acknowledge and Address Your Worry

  • Mindful Observation: Throughout your day, periodically check in with yourself. Note moments when you feel overwhelmed or anxious. This simple act can help in understanding the triggers.
  • Speak About It: Opening up to someone you trust. Friends, family members, a therapist, or a certified coach can provide invaluable insights and support.
  • Journaling: Dedicate a few minutes each evening to write down your worries, fears, and stresses. Over time, this practice can offer clarity about recurring patterns or particular sources of anxiety.

2. Choose to Stop Self-Sabotaging

There’s a thin line between genuine concern and the treacherous world of self-sabotage. Overstepping into the latter often sees us ensnared in a web of incessant worry, blinding us from our potential and the joys life offers.

Taking that conscious step back, identifying the chokehold of anxiety, and actively choosing not to let it dictate our path is liberating. It’s a deliberate act, a statement of reclaiming one’s happiness and personal growth from the clutches of undue stress.

How to Actively Combat Self-Sabotage

  • Reflect Daily: Set aside a few minutes each day to jot down your thoughts and feelings. Recognize patterns of negative self-talk.
  • Challenge Negative Thoughts: When you catch yourself in a spiral of negative thoughts, challenge them. Ask yourself, “Is this a fact or just a feeling?”
  • Seek Feedback: Sometimes, we’re too close to see things clearly. Share your concerns with a trusted friend or therapist who can offer a different perspective.

3. Base Your Decisions on How You Want to Feel

The world buzzes with expectations — from social norms to the subtle nudges from those around us. Yet, amidst this cacophony, there’s a voice, often subdued, that resonates with what truly aligns with our core. This voice speaks not of external demands but of genuine emotions and desires.

Making decisions grounded in how you genuinely want to feel, rather than what’s expected, is empowering. It’s a journey of aligning actions with one’s authentic self, leading to fulfillment and genuine contentment.

serene nature bridge and sunrise

How to Make Emotionally Authentic Decisions

  • Emotional Check-in: Before making a decision, take a deep breath and ask yourself, “How does this choice make me feel?”
  • Visualize Outcomes: Picture the results of your potential decision. Does it align with your desired emotional state?
  • Set Boundaries: It’s okay to say no or to prioritize your feelings. Set clear boundaries that help guard your emotional well-being against the pressures of external expectations.

4. Commit to Regular Self-Care

Self-care is not just a trendy buzzword; it’s a lifeline in the chaos of our daily routines. As days blur into nights and our calendars overflow, it becomes all too easy to neglect our own needs in favor of other pressing demands.

However, both our relationships and our mental and physical well-being thrive when we carve out sacred moments just for ourselves—moments that rejuvenate, relax, and recenter us. In a world teeming with incessant demands and distractions, prioritizing self-care isn’t about pampering; it’s about preserving our essence and our vitality. Making time to nourish your inner self is neither indulgence nor luxury—it’s a foundational pillar for a balanced life.

Self-Care Practices to Consider

  • Routine Relaxation: Whether it’s a weekly spa day, reading, or simply soaking in a warm bath, ensure you have a consistent relaxation routine.
  • Engage in Physical Activity: From a calming walk in the park to yoga or dance, choose a physical activity that resonates with you and commit to it.
  • Digital Detox: Dedicate a few hours each week to disconnect from digital devices, allowing your mind to reset.

5. Develop a Checklist to Refocus Your Attention

Have you ever felt like you’re drowning in a sea of your own thoughts, gasping for clarity? That’s the menacing weight of unchecked worry. But what if, amidst this chaos, you had a lifeline, a siren call back to solid ground? That’s your checklist. Not some mundane to-do list scribbled on a forgotten notepad but a fierce arsenal of laser-focused tasks. It’s your permission slip to tell the world: “Hold on a minute; I’m minding my own business.”

Every time your mind tries to drag you into the abyss of anxiety, clutch onto this list. It’s your defiance, your rebellion against the external chatter, your self-crafted sanctuary. Embrace it, and watch how powerfully it anchors you when you’re on the brink.

Steps to Create and Utilize Your Checklist

  • List Your Loves: Jot down activities you enjoy, from painting to listening to music or even cooking.
  • Stay Tactile: Engaging in hands-on activities like crafting or gardening can offer immediate distraction.
  • Learning Breaks: Dedicate short time blocks to learn something new—a language, a hobby, or a skill. It diverts the mind effectively.

6. Constantly Remind Yourself That Worrying Doesn’t Change Outcomes

There’s a profound difference between genuine concern and an all-consuming worry. While the former propels us to find solutions, the latter can trap us in an endless loop of unproductive thoughts. Recognizing this is key to training your mind to focus on actionable strategies instead of getting lost in ‘what ifs.’

Tips to Redirect Your Focus

  • Affirmations: Use positive affirmations daily. Phrases like “I am in control of my actions” or “Worrying doesn’t define my outcomes” can be effective.
  • Stay Present: Mindfulness and meditation practices can help anchor you in the present moment, keeping worries at bay.
  • Solution-Based Journaling: When faced with a worry, write down potential solutions instead of ruminating on the problem itself.

7. Embrace Mindfulness and Meditation

In the relentless tide of our daily lives, where every wave brings a new thought, concern, or responsibility, it’s alarmingly easy to be swept away into the deep waters of anxiety. Each of us craves an anchor, a place of stillness amidst the storm. Mindfulness and meditation are not just about closing your eyes and taking a few deep breaths—it’s about consciously anchoring yourself in the raw, unfiltered beauty of the present.

By dedicating even a few minutes each day to these practices, you’re not just reducing the weight of worry—you’re constructing a fortress of serenity, shielding yourself from the chaos outside. It’s here, in this sanctuary of stillness, that you discover the strength to navigate life’s turbulence with grace and composure.

7 Embrace Mindfulness and Meditation

Practical Steps to Integrate Mindfulness and Meditation

  • Start Simple: Begin with just 5 minutes of focused breathing each day, gradually increasing your meditation time.
  • Mindful Activities: Engage in activities like mindful eating or walking, fully immersing in the experience without distractions.
  • Use Guided Meditations: There are numerous apps and online resources offering guided sessions for beginners to get started.

8. Actively Work on Improving Your Mood

The ebb and flow of our moods shape the experiences of our days. Picture the internal landscape of your emotions: There are peaks bathed in sunlight and valleys shadowed by clouds. This is the terrain of the human experience.

While it’s naive to aim for perpetual sunshine, remember, the power lies in our hands to chase away gathering storm clouds more often than not. Every intentional action, every chosen interaction, has the potential to tilt the scale towards a brighter internal climate.

Tips to Uplift Your Mood

  • Engage in Joyful Activities: Whether it’s painting, dancing, or simply watching a comedy, prioritize what makes you happy.
  • Nature Recharge: Spend time outdoors. A walk in the park or just basking in the sun can have mood-boosting effects.
  • Connect: Surround yourself with positive, uplifting people who radiate good energy and positivity.

9. Seek Support

Even when we pride ourselves on our independence, there are moments when seeking external support becomes essential. Sharing our challenges with someone—whether it’s through therapy, coaching, or simply talking to a friend—serves as a poignant reminder that we’re not journeying through our burdens alone.

person in black long sleeve shirt holding babys feet

Support groups offer a sense of community, bridging shared experiences and understanding. Embracing assistance isn’t a mark of fragility; it’s a testament to our wisdom and strength. In opening up and seeking guidance, we arm ourselves with the tools and perspective to navigate life’s turbulence. You’re not destined to weather life’s storms in isolation; reach out and find strength in unity.

Ways to Find and Utilize Support

  • Professional Help: Consider engaging in therapy or counseling. Professionals can offer coping strategies and a fresh perspective.
  • Support Groups: There are numerous support groups, both offline and online, where people share and discuss their feelings and experiences.
  • Lean on Loved Ones: Sometimes, a chat with a trusted friend or family member can make a world of difference.

Bottom Line

Worry has a way of messing with your own life’s melody. The anxious notes still surface from time to time but don’t forget you’re the composer of your inner song. Reclaim your power to conduct that symphony within. Little by little, let fulfillment arise as worry gently fades. Remember to savor each experience in life. Today can be the first step on the path toward greater harmony if you let it.