By Brad Beckstrom
I’ll admit it. I am a worrier. I’ve spent too much time worrying about things that never happened. It’s bad, I’ve even read book(s) about worrying and fear. I come from a whole family of worriers. When my Dad’s business was struggling, he used to take off his glasses and rub his eyebrows. I watched him rub them almost completely off! They grew back.
One thing I’ve learned is that we all have worries and fears. Think about worries and fear, I bet every person you know has at least one of these. Worries about Health, Family, Work, Finances or something silly like “the unknown”. Some folks worry about all of these to an extent, and then they listen to the news, or talk radio and worry about world events. If you worry, you’re in good company.
If everybody worries, why are some people so much better at dealing with it than others? Some are consumed by it, and others turn it into motivation. The key is developing a mental toughness allowing you to silence the worry voices, or at least put them in the back row of that noisy crowd of voices in your head. Just like the muscles in our body, the brain needs some exercise to keep it healthy. A healthy brain helps us develop mental toughness.
6 great ways to crush worry and develop mental toughness
Write your fears down and turn them into ideas.
Writing your worries down is a great way to frame up your fears and redefine them, even if it’s just a list or short paragraph. I woke up at 4:30 AM, worried about something so I thought I’d write about “worry” in a blog post. If you have this problem, keep a small notepad by the bed. If you wake up, forgot something or are worrying again, just write a quick note and go back to sleep. I like to think of this as moving the worry from my head to paper, so I can get back to sleep. It’s also helpful if you wake up with brilliant idea. I have a small moleskin notebook with the title “ideas” on the cover. When I write something in there I’m already reframing my worry as an idea. Tip: don’t use a smartphone for this. It’s fine during the day but you don’t want screen glare and notifications waking you up in the night. Avoid keeping your smartphone in the bedroom.
Put your fears in perspective.
A while back I was worried about my health, including high blood pressure and cholesterol. I remembered reading about Tabata training, a high intensity 20 minute exercise routine that I could do five days a week. I made a note about it then later researched it and wrote about it. When you frame up a fear and address it, you put it in perspective. Once I began to address my health with a short daily exercise habit, it allowed me to get that worry off the list. Many worries like money or health are repetitive, revolving around one or two things. Go after those first. [Read more…] about How to Crush Worry and Develop Mental Toughness