Select Page

 

“A day of worry is more exhausting than a week of work. ~ John Lubbock”

 

Are you a worrier? While we all worry from time to time, chronic overthinking can ruin your life.

Worry can alert you to pay attention to something, so it serves a purpose. But too much is paralyzing.

Worry is like praying for something you don’t want to happen.

 

So I’ve put together 10 ways that you can stop worrisome thoughts and take back your life.

 

how-to-stop-worrying

 

(1) Ask yourself…what will this matter in 10 years?

 

The very easiest thing you can do is to put the issue in context by simply asking yourself…

What will this thing matter in 10 years?

This automatically puts the problem into a larger context and helps put your mind at ease. The fact is that it probably won’t mean much, if anything, in 10 or 20 years.

 

(2) “Compartmentalize” your worry

 

We set aside time for many things in life – work, breaks, family time, exercise, and so on. We can and should do the same for worry.

If worrisome thoughts are bugging you during the day, you can take back control by telling yourself that you will give some serious time to worrying later on.

It’s like saying to your mind, “Hey mind, you can stop thinking about this because I’ve scheduled from 7pm to 8pm tonight to do some serious worrying about this”

It works! Your mind becomes satisfied with this command, leaving you free to get on with your day.

Hey, even our computers quarantine harmful programs. Quarantine the worry program.

 

(3) Remember…This Too Shall Pass

 

this-too-shall-pass

 

All things pass. These 4 words can help you through a tough time. Move on and never waste time feeling sorry for yourself. Here’s quote from the Dalai Lama that I love…

“Try to consider as transitory all adverse circumstances and disturbances. Like ripples in a pool, they occur and soon disappear.” ~ Dalai Lama

 

(4) Define the worst case scenario & accept it ahead of time

 

Get a piece of paper and write out the worst case scenario. What’s the worst that can happen?

Now that you have clarity on what it is…accept it. I mean, accept it ahead of time. If this is how things turn out, you’ll deal with it. You always have plenty of time to turn things around later.

This mental acceptance is NOT resignation. Far from it. It frees you up from worry, give you peace of mind, and means you’ll be able to focus on creative solutions to prevent the worst from happening.

And remember, most of the nonsense we worry about never happens anyway.

never-happen

 

(5) Is there a solution? Then do this…

 

 

“If there is no solution to the problem, then don’t waste time worrying about it. If there is a solution to the problem, then don’t waste time worrying about it.” Dalai Lama

 

If there really is nothing that you can do about it, then stop worrying. For example, if it’s something in the past, you can gain acceptance and peace about it by giving up the hope that the past can be any different. It can’t.

It’s not actually the past event that is causing you to suffer, but your mental resistance to it. But what you resist, persists. Accept that the past cannot be any different and take your life back.

 

I’m very happy with my life. I am what I am. I don’t worry about anything that I can’t control. That’s a really good lesson in life. Tom Watson

 

Now, if there is a solution, get brainstorming. Taking action will immediately reduce levels of worry and anxiety. Write down every idea you have – even if it’s dumb. You’ll be amazed at how long that list of solutions will grow after a few days. Just the process of writing out action steps will make you feel better. I promise.

 

(6) Workout

 

I guess I wouldn’t be Mark McManus if I didn’t tell you to workout, right? 😉

But training reduces stress and makes you feel much better. You tend to see problems differently and feel more capable of dealing with them.

 

If you want to lose weight, or if you have trouble losing weight, let me take care of it for you! Go here and have a look at the results I’ve produced for others. What I specialize in is creating powerful fat loss diets with foods that cause you to feel full. No hunger pangs. No cravings.

So far my clients are reporting rapid fat loss, while not experiencing hunger. Paula is down 18lbs in 5wks on the plan I made for her. I’ll get your stats and work out the best and most powerful way to burn off all your unwanted fat without all the hunger you normally experience when dieting.

 

Click here to have me coach you to your goal weight!

 

(7) Realize that you’re in the same boat as everyone else

 

We all have to deal with uncertainty. Unwanted and painful things happen to all of us.

Realize that right now, out of 7 billion people on this planet, there are probably hundreds of thousands, if not millions, of people going through same thing as you – and much worse!

This will reduce worry and anxiety. Don’t allow yourself to fall into the trap of self-pity. “Why does it always happen to me?” It doesn’t. Self-pity cuts you off from the flow of life.

“Worrying doesn’t take away tomorrow’s troubles. It takes away today’s joy”

 

(8) Practice Mindfulness

 

Mindfuless meditation reduces stress and anxiety, meaning you’ll ruminate less, and be more able to come up with solutions.

For a list of benefits and studies for proof, read my post on mindfulness here.

Start with just 5 minutes per day. Even after a week, you will notice a difference. Apps like ‘Calm‘ and ‘Headspace‘ are a good way to get started.

 

(9) Tell someone about your worries

 

stop-worry

They say, “a problem shared is a problem halved”.

Talk to someone you trust about what it is you are worried about. Getting it out of your head and sharing it with someone helps a lot. Also, they may be able to help with solving or avoiding the difficulty.

 

(10) Put it on paper

 

This method has the same kind of effect as talking about your worries to someone else.

Writing out exactly what it is you are worried about has a clarifying effect. So long as it’s just in your head, it remains fuzzy and undefined with no solutions in sight.

Sian Beilock, an associate professor in psychology at the University of Chicago, says “It might be counterintuitive, but it’s almost as if you empty the fears out of your mind…you’re not as likely to worry about those situations because you’ve slain that beast.”

 

I hope this helps. And if you have any more suggestions, or even questions about your training, get in touch with me below at one of my social media platforms. I’m always happy to help.

Please share this post with other on social media. ~ Mark McManus 🙂

 

Wanna Say ‘Thanks’? Consider Buying Me A Coffee ☕👇

 

Get all my latest posts, pics, and vids on all my social media channels 👇

Gym

Leaner.Healthier.Happier

Join The Movement

Get Lean Without All The Hunger

My job is to torch off all your unwated fat. As a professional who has been doing this for 15 years, it’s pretty easy for me. And I’ll make it easy for you! I specialize in creating meal plans that results in fast fat loss without all the hunger you usually experience when dieting.

Testimonials

“I got it Mark’s Coaching.
I lost a total of 12lbs in 2 weeks! Woo!”

Diane Owen

U.K.

“I’ve just completed the first 2 weeks of my weight loss meal plan. Thanks to Mark, I’ve already dropped from 225lbs to 215lbs. Lines and muscles are showing up that I’ve never seen before.”

Ryan Cummings

News Anchor for N.B.C.

MY BUFF BAKING SUGAR-FREE, PROTEIN COOK BOOK 😋

Extremely easy sugar-free, high-protein, lower-calorie versions of all your fav foods and treats! All with simple ingredients and easy to make! It makes eating clean feel like a cheat meal! Every recipe has been created by Mark McManus. There’s Protein Bars, Cookies, Ice Cream, Cookie Dough, Chocolate Brownies, Cheesecake, Banana Bread, Chunky Monkey Cake, Protein “Nutella”, Pizza, Pancakes, Coffee, Protein Bread and much much more.

See pics and recipes here 😋

Buff Bars

The best homemade protein bars you’ll ever taste 😁

Protein Banana Bread

Delicious Banana Bread – simple to make!

33g protein per serving!

"To-Die-For" Brownies

One of the most delicious protein recipes ever! 😋 

30g protein!

More Buff Bars

Buff bars are super-easy to make and pack in 25g protein at 200 Calories (more protein than store-bought bars)

Protein Cookie Dough

High protein cookie dough at 32.5g protein

Another pic of that cookie dough

Drool 🤤

Protein Ice Cream

An amazing high-protein dessert. 26.5g protein. Only 3 ingredients & low in calories

Breakfast Pancakes

Start your morning with these!

35g protein!

Chocolate Applesauce Squares

Mouth-watering squares with 34g protein

Almost Zero-Carb Pizza

Do I need to say any more? 25g protein per serving

Protein Coffee

Easy protein coffee at 14g protein. Drink up ☕

Oat Apple Cookies

Wow! 😍 34g protein!

Buff Cookies

Wow. Protein cookies at 25g protein per serving

Chunky Monkey Cake and “Pro-Tella” 😋

Chunky Monkey Cake that only takes 5mins to make and contains a HUGE 55.5g protein! 😀

That’s not Nutella in that jar!  I cleaned out a Nutella jar and filled it with my own high-protein version from Buff Baking! There’s 60g protein per Pro-tella batch! And like all Buff Baking recipes, it’s all normal ingredients and really easy to make!

PLEASE HELP MARK OUT BY GIVING A DONATION – NOTHING IS TOO SMALL 🙂

This site, my books, and my social media is a one-man operation. I do everything myself – the articles, videos, social media updates – all at no cost to you. Please help keep it all free by giving a small donation. Thank you! ~ Mark

Some Cool Stuff From Amazon

 

 

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND 🥤

I highly recommend ‘MyProtein’ for all your supplement needs

 

GO TO MYPROTEIN UK/EUROPE

Top
Share This

Share This

Like it? Please share with your friends ~ Mark 😃