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  • Writer's pictureClaire Timmermans

I want to stop excessive worrying

When you're in your bed at night, your mind sometimes wants to run wild. You worry about a conflict at work, a presentation you have to give, a doctor's appointment that you look up to, or an exam that you are going to take. Worrying is normal. But if you notice that grinding thoughts are going to control your life - for example, you are already worried about a presentation, which is only in 2 months - then you may suffer from a worrying disorder or generalized anxiety disorder. What is that and how do you get rid of it?

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Everyone worries sometimes, there's nothing wrong with that in itself. If you suffer from a worrying disorder (also: generalized anxiety disorder) then you are overprotective almost all the time. Usually this is about very ordinary events or activities. The difference between thinking and worrying is that thinking leads to a solution, while when worrying there is an endless series of thoughts that keep going through your head. 'What if...?' 'What if...?' If you worry very regularly and spend a lot of time on it, worrying becomes a problem for you. As you've probably learned by now, your brain has a very simple way of dealing with problems, namely: worrying!

Symptoms of a generalized anxiety disorder

At night you can't sleep, because you worry endlessly about all kinds of things. It's hard to make decisions and avoid difficult situations. You linger in this worrying mood and see danger looming everywhere. If this is familiar to you, chances are you're suffering from a generalized anxiety disorder. People with a generalized anxiety disorder can't relax because there's always something they're worrying about.

A generalized anxiety disorder can be recognized by the following symptoms:

- Concentration problems

- Endless worrying

- Increased muscle tension

- Insomnia and sleep problems

- Irritability

- Being tired faster

- Feeling restless

How do you get rid of it?

The big question, of course, is how to get rid of it. Because a generalized anxiety disorder is something you develop, not what you have, you can get rid of it. What can you do yourself?

- Focus on the here and now. For example, go for a walk and focus on the different colors of green you see, or on the bird sounds you hear. You can also listen to a piece of music and pay attention to a particular instrument (similar to mindfulness).

- Plan in a daily worry half hour in which you write down and structure your worrying thoughts. What are you afraid of, and what are the chances that will actually happen? Can you do something yourself to prevent it? If so, do so. If not, establish for yourself that it is beyond your control. That, too, can be liberating.

- Confront your fear: think all the way through your worrying thought. With worrying you linger in a passive 'what if...'. By playing the disaster scenario for your mind's eye from start to finish and eliciting the associated emotions, you can actively work with it, as it were. It will make you feel stronger.

Provide physical relaxation. When your body is tense, so is your mind. Remember, you have to go to "rehab" from worrying. Just when you relax, all those thoughts can go through your head.

Can't stop worrying with these tips? Fortunately, this does not require any major treatments, just some perseverance and peace. For example, cognitive behavioral therapy allows you to learn to turn your negative thoughts and feelings into positive and realistic thoughts. Mindfulness can also be very helpful in case of a worrying disorder. You learn to look at how you think and feel, and you try to feel more compassion for yourself.

Would you like more information about the possibilities of online therapy with an online psychologist, online cognitive behavioral therapy or mindfulness in case of a generalized disorder? Take the step now, visit our website and contact us via our contact form. We are happy to tell you more about our treatment options. You can also start with a free and completely free consultation meeting.

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