7 Easy ways to end worry

Do you get worked up over a mixed message from your boss or freak out over every bump or bruise? Follow these tips to stress less:

1. Imagine the best-case scenario
Visualize yourself dealing with a problem head-on-and resolving it successfully, says Rallie McAllister, MD, MPH. If you don't know or can't fathom what the best-case scenario is, it becomes that much more difficult to achieve, she says.

As new worries or challenges pop up, seek out a silver lining. "Whenever a new situation arises, immediately ask yourself, What's good about this?" says Dr. McAllister. Anxious about a biopsy result from the doctor? Tell yourself that you're being proactive about your health, and no matter what happens, you're better off finding out now instead of in 6 months or a year.

10 silent body clues you're stressed

2. Give yourself a pep talk
A little self-encouragement may be all you need to snap out of a bout of worry. Sometimes we're our own worst enemies, Dr, McAllister says. To make nice with yourself, pretend for a day that you have a cartoon bubble over your head, and catch everything you say to yourself, suggests Sandra Haber, PhD. Write it down and read it back. Negative self-talk keeps you buried in your pain. Instead, offer yourself the same enthusiasm and support you'd give your best friend. It feels artificial at first, but when you catch yourself saying something mean, stop and make it nice.

Tricks to feel better fast

3. Find something better to do
Mentally changing the subject can also override worry. "Engage in an activity that brings you joy or requires all of your attention," Dr, McAllister says. University of Maryland research shows that the happiest people spend 30% less time parked in front of the TV. It's possible that TV watching is linked to rumination, mulling over thoughts again and again and again.

To break the worry cycle, chat up a good friend, recommends Stephen S. Ilardi, PhD, author of The Depression Cure. A good two-way conversation takes a lot of mental energy and makes it difficult to ruminate. Another good distraction: Do something active, like hop on your kid's Wii or shoot some hoops in the driveway. According to Dr. Ilardi, coordinating physical movements demands so much focus, you don't have as much room for errant worries.

Boost your brainpower by 78 percent

4. Keep it in perspective
A good chunk of what we worry about happens to be things we have little or no control over, like work layoffs. Ask yourself whether the worrying is really worthwhile. Whatever you're upset about, it's likely not as threatening as you think, says Stephen M. Sultanoff, PhD, adjunct professor of psychology at Pepperdine University in Malibu, CA. Once you examine the threat and accept that it's unlikely or out of your hands, you will worry about it less.

Counter the top 5 signs of stressed-out skin

5. Practice a power move
Have you ever seen a basketball player dribble 3 times before shooting a free throw or a baseball player go through an elaborate routine before stepping into the batter's box? John M. Rowley, director of wellness at the International Sports Science Association, recommends using a similar "power move" strategy next time you feel stress or worry coming on.

"Yours can be as simple as touching two fingers together," he says. "The key is to get yourself in a positive frame of mind and then do these moves over and over again until they are ingrained. Then when you're in a pressure-cooker situation, all you do is touch your two fingers together." It's a private little cue to help you feel calm and focused.

4 stress makeovers for real women

6. Stand up straighter
For an instant mood lift, watch your posture. When Ohio State University researchers asked study participants to rate their skills related to job opportunities, they found that those who completed the task with proper posture were more secure in their abilities than those who were slumped over. "People feel confident when they're sitting upright, and they can attribute that confidence to their present thoughts," says study author and psychologist Richard E. Petty, PhD.

6 quick and easy posture fixes

7. Crack yourself up
Okay, it's not exactly hilarious that you're so stressed and busy that you're eating dinner at work for the third night in a row. But being able to crack a chuckle or a smile can defuse a situation. "Select three to five memories that always make you laugh, and store them away in your mind," suggests Bruce S. Rabin, MD, PhD, medical director of the University of Pittsburgh Medical Center Healthy Lifestyle Program. "Then, when something is upsetting you, go to your 'funny bank' and laugh to yourself."


More from Prevention

How Michelle Obama Stays Happy and Healthy

7 Ways to Outsmart Stress Weight Gain

Eat for All Day Energy

10 Secrets of Happy Women







Order Prevention today and receive a FREE Trial Issue and FREE Pedometer!











List Maker's Get Healthy Guide. Top to-Do's for a Healthier You!