When Worrying Becomes Worrisome | Rocky Mountain Health Plans Blog

By RMHP

MentalHealth

Understanding mental health

When anxiety and depression get the best of you

It's normal to worry from time to time. But how can you tell if you're worrying excessively?

If you find yourself worrying about many things every day or if you can't turn off your worrying, you may have a worry problem. But don't add worry to your list of things to worry about. Instead, take steps to get your excessive worrying under control.

Make a worry list.

Write down all your worries. Schedule a time every day to read over your list. Set a 15-minute timer to spend on the list. When the timer goes off, carry on with your life. If you start to worry about something after your dedicated worry time, remind yourself it'll have to wait until the next day.

Pick which worries are solvable.

Take a look at your worry list to determine which worries you can do something about, and then make plans to resolve them.

Distract yourself in a healthy way.

Exercise, for example, releases endorphins that relieve tension and stress. Deep breathing exercises can calm and quiet negative thoughts.

Live in the present.

Worry often involves what-ifs about future or past events. Try to stay focused on the present. Pay attention to everything going on around you now. Feel your feet on the ground or the wind on your face. Listen to the birds in the trees.

Talk about your worries.

Tell a friend what you're worried about. Giving voice to your worries can help you put them in perspective. And other people may offer solutions that might not have occurred to you.

If you need immediate help, use the Colorado Crisis Line by calling 1-844-493-8255 or by texting TALK to 38255.

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