You might find that the very moment something feels out of hand, you start worrying right away. This isn’t unusual, but as a family caregiver it can distract you from what you need to be doing.
Write out What’s Worrying You and Some Solutions.
For some caregivers, writing out what is worrying them is an easy solution. Set a timer for ten minutes and just start writing. After the timer goes off, set the timer again for five minutes and write down all the solutions you can think of during that time. Sometimes just seeing your worries on paper and realizing that the situation might not be as bad as you feared can be a solution in and of itself.
Get up and Move for Five Minutes.
When your brain gets out of control, sometimes it needs something else to do. So take a walk or do some jumping jacks. Getting your blood flowing through some exercise or activity can be enough to shake you out of your automatic worry session. Just take a few minutes and then you can go back to what you were doing, but hopefully without the worry.
Stop and Meditate.
If you can clear your brain for just a couple of minutes, you can often stop a cycle of worry in its tracks. You don’t have to do anything complicated. Just concentrate on not thinking for a few minutes. Some people find it’s easiest to focus on their breathing while they try to meditate.
Do Some Deep Breathing Exercises.
Meditating can feel too advanced, especially if you’ve not really tried it before. That’s okay, because deep breathing can give you some of the same results. Practice filling your lungs as full as possible and then exhale as completely as you can. Do this a few times in a row and you’ll immediately feel calmer and more in control.
Start a List of Activities that Work for You.
The best thing about trying a variety of different ways to kick worries to the curb is that you can find out which solutions work and which ones don’t. Start keeping track of which ones are effective so that you can start turning to those more often.
If you’re still having trouble figuring out how to stop worrying, it can help to talk to a counselor. They have tools that you can use to put the energy you would spend worrying to a better use.