Worry can often feel overwhelming, but it usually serves a purpose. Some anxious thoughts can help you prepare, avoid surprises, and motivate action. To manage your worry effectively, ask yourself, “How is my worry helpful?” and “When does it become unproductive?”
Train yourself to differentiate between productive and unproductive thoughts. For instance, when preparing for a significant work presentation, channel your worry into action. Focus on researching your topic, creating slides, and practicing your delivery. This productive worry acts as your to-do list. In contrast, if you find yourself fretting about job loss, unproductive thoughts like “What if I can’t find a new job?” may arise. Instead of spiraling, take action—update your resume and start networking. If you’re worried about a family gathering, thoughts like “What if everyone argues?” distract you from what you can control. Instead, plan activities that foster conversation.
Idea for Impact: When worry strikes, ask, “Can I take action today?” If the answer is yes, get to work. Tackling your worries directly helps alleviate anxiety.
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