“I’m always worried and I don’t know what to do”
I worry a lot, too. I find it’s especially easy to worry about situations outside your control, and can be very hard to stop that worry. What you can control is yourself and how you approach the worry. Of course, this can also be hard, so here are some things that I’ve found help me:
If you’ve worried about similar things in the past, how did it work out then? Did the worst-case scenario happen then? If it didn’t, then things may work out better than you fear this time. If it did, then you’ve dealt with it before, and you can again.
Breathing certain ways can help you calm down. A breathing exercise I know and use when my thoughts are getting away from me is this: Breathe in for four seconds. Hold the breath for two. Breathe out for eight. Repeat.
If anything constructive can be done to help the situation you’re worrying about, do something, no matter how small, to help it. For example, if you’re worried about homework you could do a problem, read a page, something like that. I often find myself overwhelmed by things I need to do, then not doing them, then worrying about how much I have to do, and doing even a small part of it helps get me out of that cycle.
Redirect your attention
Other times, what you need to do is just distract yourself. Some things that help me:
- Go on a walk. Notice details. Run down a hill. Walk backwards.
- Draw. Draw something you’re looking at, doodle, just scribble, whatever you feel like.
Depending on what you like doing, something else may work better for you, but in general I recommend things including physical activity, close focus on a task, or both.
I hope this helps!