In Practice
‘Don't worry about the future; or worry, but know that worrying is as effective as trying to solve an algebra equation by chewing bubble gum.’ – Mary Schmich
Acknowledge, accept and let go. Instead of trying to fight or suppress troubling thoughts and worries, simply allow them to come and go. Say to yourself, ‘Here's the thought that I could fail my exam/I won't get the job/I won't know anyone at the party.’
Each time a worrying thought enters your mind, acknowledge it and let it pass. Here are some ways to view worries and troubling thoughts:
- As items on a conveyer belt.
- As train carriages passing on a track.
- As clouds floating off in the sky.
- As helium balloons floating away.
- As leaves floating by on a stream.
Empty your mind. Externalize your thoughts, fears and worries about events by writing them down or telling someone. It's a helpful way to empty your mind so that you are free to focus on the present.
Look for solutions. Focus on what you can change, rather than aspects of the situation that are beyond your control. Find one small step you can take now, in the present moment. Once you start doing something about the problem, you may feel less worried because you are thinking and acting in the present rather than projecting yourself into the future.
Focus on what's happening right now. Identify activities that you can turn to when you want to switch off from worrying, something that you can dip into for ten minutes or immerse yourself in for an hour, something that keeps you focused and engaged, that brings your complete attention to the present experience.