Jul 2, 2023
8 mins read
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8 mins read

How to stop excessive worrying - Effective coping skills

Excessive worrying in today's society with a lot of pressure around is a very common thing for us. However, excessive worrying can lead to negative effects on both mental and physical health. So are you an over-anxious person? How to stop excessive worrying? Here are techniques for dealing with excessive worrying and stress

I. How do excessive worrying and stress manifest?

In fact, at clinics, many patients come to the clinic because of symptoms of anxiety, tossing and sleeping, a feeling of fear with suffocation, chest tightness, cold hands and feet, and even having to go to the emergency room at a general hospital or hospital, cardiology these are typical symptoms of anxiety disorders, excessive worrying.

People have psychological fear and panic and feel uncomfortable, anxious, unsafe, or have something dangerous with them often have sleep problems such as Insomnia, trouble sleeping, and not sleeping well deep... feeling restless, unable to keep calm, shallow breathing, breathing faster than usual (hyperventilation), fast heart rate, dizziness, dizziness, lightheadedness... often restlessness.

Worrying, difficulty sleeping, and feelings of fear are typical symptoms of anxiety disorders.

Worrying disorders can push people into trying to avoid situations that trigger or worsen anxiety symptoms. Anxiety disorders often lead to decreased work performance, poor school performance, and fewer friendships.

II. How does excessive worrying affect your body?

Excessive worrying causes the body to disrupt the secretion of hormones, neurotransmitters, etc., thereby affecting the whole body, both mentally and physically.

1. Sleep disorders

Stress nerve cells cause you to lose sleep continuously, which will greatly affect the use of the mind as well as the ability to concentrate, and think, and can cause memory impairment, and learning results in bad practice.

2. Digestive disorders

Excessive worrying and stomach ulcers are closely related

Excessive worrying and stress are closely related to stomach ulcers. Besides, worrying too much that makes you lose your appetite and not want to eat or eat erratically can aggravate this disease. Peptic ulcers can cause you to suffer from uncomfortable abdominal pain and even perforation of the stomach

3. Cardiovascular problems

Fast heart rate, feeling restless

Excessive worrying causes heart palpitations, chest tightness, restlessness, increased blood pressure, disturbances in metabolic processes, and blood oxygen exchange, if this condition persists, it may adversely affect the health of the body and heart, causing cardiovascular diseases, cardiac neurological disorders.

4. Body ache

Thoughtful and excessive worrying makes the muscular system tense. Neck and shoulder pain, headache, and muscle pain are common symptoms in people with a lot of anxiety can feel numb fingers, sweaty hands, and feet.

5. Decreased immunity

People who worry too much for a long time often have colds and flu and are susceptible to infections with bacteria, viruses, shingles, .. due to a weakened immune system.

6. Mental disorders

Excessive worrying can lead to mental disorders such as anxiety disorders, and depression. Besides worrying makes people more likely to abuse stimulants or self-medicate with sedatives god, and improper use can lead to harm.

III. When is excessive worrying alarming?

Worry is a normal feeling of the body, but excessive worry for a long time has potential risks of adverse health effects, so when you worry for a long time accompanied by signs of systemic disorders, Cardiovascular disease, peptic ulcer disease, prolonged insomnia, decreased ability to study, sex, especially suicidal thoughts or actions, it is advisable to consult a psychologist or psychiatrist for listening and advice treatment

IV. What to do to deal with excessive worrying?

1. Stay calm

Do not panic or lose your temper excessively. That will not solve the current situation but only make the situation worse. Therefore, we need to have a stable mentality and calmly handle situations that occur.

2. Friend's advice

If you have concerns about something, seek advice from friends and trusted contacts who can help. It is necessary to read the information in official media and not be alarmed by rumors and inaccurate information.

3. Exercise regularly

Let's stop pretending exercise is fun. Like work, you've just got to do it  | Barbara Ellen | The Guardian

Spending time walking and exercising will help you feel more comfortable and help reduce excessive worrying

Take time to walk, exercise, read a book, listen to music, and watch a good movie that will make you more comfortable.

Spending time walking and exercising will help you feel more comfortable and help reduce excessive worrying

4. Maintain a proper diet and rest

7 Best Healthy Foods to Eat | Nature Made®

To stop excessive worrying, it is necessary to have a balanced and reasonable diet

To stop excessive worrying, take care of yourself. Get enough sleep, eat a well-balanced diet, exercise, and take time to relax. Avoid coffee and tobacco, which can worsen anxiety symptoms. Do not indulge in alcohol and prohibited drugs.

5. Connect and chat with people

If you are worried, you need to participate in group activities, absolutely do not be alone. When anxiety separates you from loved ones and rewards activities, that will only make you more anxious.

Being around other people gives you a healthy diversion. Stay in touch with friends and family and talk to them often. You can contact remote psychological counseling centers for support when needed. This is an effective measure.

6. Meditation

Meditation helps relieve anxiety.

Meditation is an effective method to help repel anxiety and bring peace to the soul. Meditation has been shown to improve mood, sleep, improve memory, and fight pain.

7. Find a healthy distraction.

An endless stream of negative thoughts will sweep you away, and you will not be able to think and see things properly. Find your brain an "escape" to stop that stream of thoughts or worries by doing healthy distracting activities. At that time, your mood will be more stable. Some healthy distracting activities such as watching movies, listening to music, playing the piano, painting, going out to play with friends and pets, or working and studying.

If you have the disease, it's important to follow your treatment plan closely. Take the medicine exactly as directed by your doctor. Please check back on time. Persistence will help your treatment plan progress well.

When worrying and stress are excessive, avoid a serious illness that is difficult to control. You should see a doctor for examination and advice. You should follow your doctor's instructions.

Excessive anxiety is a common human problem in today's world. It not only affects the mental but also causes harmful effects on the physical, increasing the risk of abuse of stimulants and tranquilizers, leading to mental disorders. You should listen to your body and find healthy ways including talking to a psychologist to get rid of this lingering anxiety.

Watch the video below for more information about: how to stop excessive worrying