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Managing Worry

Living in the Present

boy dressed as a pilot looking into the horizons

Finally, When we are worried, we spend much of our time thinking about what might happen in the future. When we do this, we miss out on what is happening in the here and now. One of the best ways to reduce worrying thoughts is to pay more attention to the present moment.

Here are some strategies:

  1. Observe and listen

    Try not to react to the worry. Instead, observe the worry and listen with interest to what it is about.

  2. Let go

    Visualize the worry as a transitional thought, like a passing cloud or wave on a beach, which comes and goes.

  3. Focus on the Here and Now

    Focus on your breathing, and any physical sensations you are currently feeling.

  4. Deal with a wandering mind

    It is normal for your mind to wander back to whatever it is you were worrying about. If you notice this, just return your attention back to the present again and re-focus. Do this as often as you need to! Be patient and kind to yourself.

And remember, there is only the present moment.