DBT for Anger
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DBT for Anger Course
Duration: 6 weeks, self-placed
Do you ever wonder how you can live your life without worrying? Worry is what keeps many people up at night and irritates them when they’re trying to work, enjoy life, or relax. You worry a lot about what will happen in the future. Instead of being in the moment and enjoying what you’re doing, you’re always thinking about what will happen next. Such as, You worry that the economy will fall apart, your clients will fire you, your girlfriend will break up with you, and a hundred other things. Anxiety and fear about the future that doesn’t go away can make you feel weak and drain your emotional and physical energy. It’s frankly time to stop worrying about the future and start living!
No one has ever said that at the end of their life, they wished they had worried more. Everyone wants to live a life without worrying. In fact, worry is probably the last thing anyone would want to hold on to, especially in the last moments of life. But too many of us hold on to worry like an old blanket because we’re afraid to let go. It’s not really comforting, but you’re used to it. That doesn’t mean that worry makes life better. Here are a few tips about how to reduce your worrisome.
Why Do We Worry About the Future?
When that stress lasts for a long time, it may affect our mental and physical health. Too much worry can also make us avoid the things that stress us out, which can make our anxiety worse.
People who worry a lot might also see things differently than others. They might think that bad things will happen more often and react more strongly to both real and imagined threats. You need to know that you can live your life without worrying! There is always a chance to stop worrying about the future and start living, so why not then?
Ways to Stop Worrying About the Future and Start Living?
Try to Be Positive About Your FutureHave faith that things will turn out for the best. Have faith in your ability to deal with problems. Since it’s hard to know what will happen in the future, we might as well be optimistic. You might be able to avoid what you’re worried about if you think positively and do better.
Make A Decision And Don’t Look BackHave you ever made a choice and then changed your mind about it? Of course, you have! It’s hard not to wonder if you did the right thing and if there’s still time to go in a different direction.
But remember that you’ve already made your choice, so act on it quickly. It will help you to stop worrying and start living a peaceful life.
Don’t stop to think, change your mind, or go backward. Once you have decided what to do, don’t change your mind. If you find out later that you’re going the wrong way, you’ll have time to change your plans. Don’t worry about where your new choice will lead you until then. This will help you live your life without worrying.
Accept the Worst-Case Scenario and Plan How to Deal With ItAsk yourself, “What’s the worst thing that could happen?” when you’re worried about something. Could you lose your job? Be jailed? Get killed?
No matter what the “worst” is, it isn’t the end of the world. You might even be able to get over it.
For instance, if you lose your job, you could always find another one. You’ll feel better once you accept the worst-case scenario and start planning what to do if it happens.
Start by writing down the things that worry you the most. Then, write down what could happen if those things happened and at least three ways you could deal with or get past those things. You might find that you have more tools than you thought.
Live For Today!You know the feeling of tossing and turning and worrying about something that happened or might happen until the wee hours. To avoid this pointless worry, you need “day-tight compartments.” Like a ship has different watertight compartments, your “day-tight” ones are a way to keep your mind on the present.
The rule is simple: what happened in the past or might happen in the future can’t affect what’s going on now. Everything else must wait for tomorrow’s box or stay stuck in the past.
This is, of course, easier to say than to do, but if you want to learn how to stop worrying and start living, you have to learn to separate your thoughts in this way.
Look at the RisksIf worry has taken over your mind for a long time, you may not be able to judge risks as well as you should. You may worry about the future so much that you can’t concentrate on anything else, even if there’s no real reason to think something bad will happen.
For example, maybe you worry about how well you’re doing at work and are afraid of getting fired, but your boss or anyone else has never told you that you’re not doing a good job. Taking a realistic look at your situation might help you worry less.
Plan Time To WorryIf you want to stop worrying and start living, then schedule some time to worry. Some people find it helpful to set aside 30 minutes each day to worry. If worrying thoughts come up at other times, tell yourself that you have a time set aside to worry. Your goal is to only worry during the 30 minutes you set aside each day.
Identify Worrying Thoughts and Replace ThemWrite down the things that worry and upset you. Put a list of positive statements next to each thought that worries you.
For example, if you’re worried that your plane might crash during your next flight, you could: “Statistically, it is safe to fly. The airline staff is professional and knows what they are doing, so I can just sit back and enjoy my trip.”
You can also try stopping your thoughts to calm your busy mind.
Learn and Practice Relaxation TechniquesYou can stop worrying and start living if you learn and use relaxation techniques. Some strategies that might help are:
- Deep breathing
- Progressive muscle relaxation (PMR)
- Guided imagery
Control What You CanEven if we worry a lot, we can’t change what will happen. What we can change is what we’re going through right now. Find something you can control in a healthy way to get back in charge of your life. Cleaning, drawing, playing music, and taking care of yourself are good ways to stay in the present and enjoy it.
Get a Help!If you can stop worrying and start living, it might be time to see a doctor. A therapist might be able to help you figure out why you worry and teach you ways to deal with it.
For more information, you can visit the website, epsychonline.com There are a number of courses provided on the site for you. You can check out the course titled, ‘DBT for Social Anxiety‘ for more information on the topic.