Lars Peterson is a licensed independent social worker who works with Employee & Family Resources to provide counseling. He also shares tips and resources for dealing with anxiety through videos and webinars on the EFR YouTube page. Photo: Duane Tinkey
It’s an all-too-familiar refrain: Did I say the wrong thing? What if I can’t finish this project in time? Is my child doing all right in school? Is this person thinking negatively of me?
At a certain point throughout the day, we probably find ourselves worrying about something or another. For some it may be only an occasional issue, but for others, these worries can turn into cycles of rumination and overthinking. When a worry gets stuck on “repeat,” it can cause anxiety and negative feelings. And the more your thoughts spiral, the harder it can feel to get back on a positive track.
Lars Peterson, a local licensed independent social worker, studies these cycles and their effects. He offers solutions to break these patterns in his work with clients, and in his webinar “Reduce the Power of Worry & Rumination and Live a More Fulfilling Life,” recorded for Employee and Family Resources and available on YouTube. He recently shared three key takeaways to help overthinkers break the cycle of chronic worrying. While nobody can totally stop worrying, these strategies can help the next time a worry-spiral begins.
1. Understand what you can influence (and what you can’t).
In his webinar, Peterson points out the many reasons we might worry. For one, it may feel like you’re doing something helpful, using worry as a strategy to plan or prevent mistakes. However, this can quickly become counterproductive.
To keep yourself from getting trapped in a rumination cycle, he recommends asking yourself, “What part of this problem can I change, and which parts do I just need to accept?” Acknowledging the grief or uncomfortable feelings that come along with that acceptance may be difficult in the moment, but it will allow you to move forward from whatever is bothering you.
For example, if you’re worrying about something like an upcoming deadline, take steps to ensure you’re on track and trust yourself to follow through. That’s an area you can control and solve. If you’re worrying about something you can’t control, like the weather forecast ruining a special day, try to accept that you can’t change the outcome, and instead focus on where you can exert control, like wearing weather-appropriate attire or rescheduling an activity.
2. Create a safe space for yourself.
When asked about coping methods for excessive worrying, Peterson highlighted the importance of building or finding your “safe space.”
“Focus on cultivating and maintaining healthy relationships, a safe space where one can be heard and validated,” he said. “Secondly, I would point people toward the value of being in nature. There are a growing number of medical journal studies that support this, and it has definitely been true in my life.”
He also added that, for many people, pets can be calming influences that “take us out of our head.”
Whatever it looks like for you, finding a space, person, pet or activity that helps you feel safe enough to unwind and relax is key to breaking the cycle of rumination.
3. Know when to ask for help.
Sometimes your worries may be too big to handle on your own, and that’s OK. If you notice your worrying is affecting your daily activities or presence of mind, it may be time to talk to a professional.
“Anxiety, worry and rumination all respond very well to mind-body therapy approaches,” Peterson said. “Seeking out someone who specializes in these approaches can be very helpful.”
—Kendra Esau
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