Taming worry
Emotional Intelligence · Intermediate
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Cut through rumination by focusing on today, accepting the worst-case scenario and acting on what depends on you.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Come back to today
When you catch yourself ruminating on the past or the future, ask: 'what do I need to do just for today?'.
You can only act in the present; shutting out yesterday and tomorrow reduces the distress.
1 minAccept the worst case
Faced with a strong worry, look squarely at the worst that could happen and accept that you could cope with it.
Uncertainty is more distressing than a concrete problem already accepted.
2 minTake one concrete step
If the worry has a real cause, take one small action toward solving it.
Action breaks the cycle: from a passive 'what if...?' to 'I'm going to do this'.
3 min