You’ve got things to do.

This moment, right now, needs you to get up and get in it. Get with it. Go for it.

But you aren’t. Why?

Perhaps it’s because you can’t seem to move forward without questioning the moment, mercilessly rehashing the past, or second-guessing whether you’re ready for what lies ahead.

You’re worried. All the time.

And the thing is, you know time’s a-wastin’. You know that this moment, and the next, will pass too quickly. And, if you’re not careful, worry–instead of joy–will just keep dominating your life.

Wait. Breathe. All’s not lost! You can overcome this. Worry doesn’t have to win. 

First, understand that, while some anxiety is purposeful in life, excessive worrying is not protecting you, preparing you, or otherwise putting you in a position to live well. Fear and anxiety run amok are not pastimes worth indulging.

So, prepare to take back your rightful place in the present moment and put worthless worry behind you. Here’s how to begin: 

Designate “worry time” rather than worry all the time

Are you trying to avoid, suppress, or ignore excessive worrying? Anxiety happens, you needn’t deny it. In fact, to keep it under control, do indulge it. Just do it on your terms, so that you’re empowered rather that exhausted.

Essentially, keep worry contained to a certain period of time each day. Make it your time to consider and contemplate the list of worries that tried to distract you throughout the previous hours. In this way, you learn to bring worry under control without beating yourself up for allowing anxious thoughts in the first place.  

Feel don’t fret

Might it be that you’re prone to excessive worrying because you’re avoiding intense emotions? Chronic worry often centers around unsolvable problems. You know you’re not really reaching any concrete conclusions, but you worry as though it might someday lead to a solution. All of this to avoid how scared you are or how powerless you feel.

It’s healthier to learn to embrace and deal with your emotions. Honor your experiences completely and tell yourself the truth. You’re likely to find that you can connect with your present life–and the people in it–much more authentically and peacefully.  

Track your triggers

What’s feeding your fears? Take a close look at what gets the worry train speeding down the fast track of your mind.

Keep a thought diary and examine the company you keep. Look at the patterns of your worry and anxiety. You may find that you can circumvent a lot of your triggers with a few key lifestyle adjustments.  

Retrain your automatic brain

Do you tend to turn worrisome considerations into category 5 catastrophes in minutes? Unchallenged, automatic thoughts are the bane of every chronic worrier. The experts call these overblown thoughts cognitive distortions.

To get a handle on anxious thought patterns, get in the habit of identifying and questioning yourself during a worried moment: Is it true that your husband probably got into an accident on the way home from work? Is it likely that your best friend’s failure to text back definitely means she’s done with the friendship?

Give yourself the chance to vet your thoughts. You may discover you’re more in control of your worry and perspective than you thought.  

Prioritize the present

Are you constantly fretting about what could have been or what might never be? Try mindfulness as an effective antidote to excessive worrying.

Intentionally focus on the thoughts and sensations within you. Compassionately allow yourself to acknowledge and let go of your worries one by one. Consistently bring your thoughts back to the present. This takes practice, yet, it’s much more rewarding than worthless worry followed by harsh self-judgement.  

Accept the certainty of uncertainty

Are you trying to ward off the unexpected? Worry will not increase predictability! Chronic worry and anxiety are simply time-stealing distractions from the moments you could be living without fear, laughing longer, and flying higher.

Life happens. It’s an exciting thing. It’s also scary sometimes. To fear it too often is to miss too much of it. Learn to accept uncertainty as part of the deal.

You have a right to your present moment! Challenge anything or anyone who would steal it or suck its promise and potential. Remember, even the thoughts in your own head must receive your permission to steal your joy.

Don’t surrender your life to worthless worry!

Reach out to a therapist if you feel overwhelmed or unable to get a handle on things. An outside perspective is often a worrier’s best ally.

You can control excessive worrying and shape the life you want to live.

This moment is yours to make great!