Worry is a common emotion that many people feel. However, anxiety disorders can make people worry constantly about almost everything. On top of that, people with anxiety will often seek reassurance for their worries from others. A person will seek reassurance from friends, family, and medical professionals.
Although it is okay to worry and even seek reassurance, anxiety will sometimes cause you to worry over things when there is no cause for worry. In those instances, it is important that you find ways to cope with self-reassurance. Self-reassurance can help you get a better handle on feelings of anxiety and worry. Learning how to stop seeking reassurance for your worries may seem difficult, but it is entirely possible.
Do You Seek Constant Reassurance?
Ask yourself the following questions to determine if you are the kind of person who needs consistent reassurance.
- Is there a person/s that you need to hear from every single day? Who are they? Why do you need to hear from them?
- If you do not hear from the people you listed, do you start to worry and call them?
- How does the person react to your worries and hearing from you? How do they feel about you needing them so consistently?
- What are some of the things you worry about that require reassurance?
- What happens if you do not receive reassurance?
To accurately determine your need to seek reassurance, you need to answer the questions honestly. The best way to stop seeking reassurance for your worries it to be as honest as possible with yourself.
Another tip is to list out the reassurance you need, from who, and how important it is for you to receive those reassurances on a scale of 0-10. Once you list out all of your reasons, go over them carefully and assess their importance to you. Sometimes looking at your reasons for worrying can help you determine which ones are legitimate and which ones are unnecessary.
Steps You Can Take
There are steps you can take to help you stop seeking reassurance for your worries. Try the following steps to find out how they can help you.
- Do your best to not ask for reassurance from others about your worries. Let people know that you are trying to break the habit so they understand your change in behavior and can possibly help you along. To better help you, write down what to say to the people you talk to.
- Focus on how much time you will have to enjoy life and leisurely activities when you let worries go and stop seeking reassurance. Write down all of the positive things you can enjoy with your time.
- Take up a hobby to keep your mind entertained. If you have too much free time on your hands, it gives you time to think, and thinking can sometimes turn into worry. Rather than spending your time worrying, try to occupy your mind with something that keeps you distracted and happy.
If you find that you are still struggling and you cannot seem to stop seeking reassurance for your worries, speak to a professional. A therapist can help you find coping mechanisms for your worry and anxieties.
Monica Ramunda is a cognitive behavioral therapist with offices located in Louisville and Denver, Colorado for in-office visits. With a Master’s Degree in Counseling Psychology and more than 16 years experience in therapy and counseling, Monica works as both a Licensed Professional Counselor (LPC) and Registered Play Therapist (RPT) with adults and children respectively. Much of Monica’s success is based on her eclectic orientation and drawing on a wide range of different approaches and techniques all while remaining strongly grounded in the principles of Cognitive Behavioral Techniques (CBT).