Hello everybody. Dr. Bryan Dzvonick here. In the following transcript from the above video, I discuss how to stop worrying about your health because it’s making you feel worse. Enjoy.

If you have a health condition, that alone is bad enough. Constantly worrying about it only makes it worse. In fact, when you allow yourself to worry, your thoughts can invoke a physical stress response in your body giving you signs of anxiety. Notice how I said “allow yourself to worry” because you can learn to take back control of your thoughts and stop worrying. Excessive worrying is a habit, which is great news because habits can be changed. Breaking the habit of worry just takes practice and dedication.

Step 1: Visit your Doctor

If you’re having symptoms, it’s ok to do some research on the internet but if your symptoms start to consume your every thought and you’re constantly looking them up online then you have a problem.

The first thing you should do is to see your doctor. Let them figure out what’s causing your symptoms so that you know the status of your condition. Once you know what you’re dealing with you can begin to practice not worrying about it.

Step 2: Be Present

To break the worry habit, the skill you need to practice is keeping your mind focused on what’s happening now, in this moment because this moment is all that is, was, and ever will be.

Human beings have been both blessed and cursed with such a powerful mind that we can run vivid simulations of future predictions and past events. The problem is, those delusions invoke a physiologic response, meaning your body physically reacts to the thoughts even though they are not real. What’s happening in this very moment is the only reality.

So, the goal is to practice catching yourself thinking about past and future events. The more times you can catch yourself, the better you become at catching yourself and the less you will worry. With practice, you will come to enjoy the peace of being present.

Step 3: How to do it

Set aside 3, 10-minutes time slots per day. You should put a reminder in your phone to keep you on track. During those times you will focus on something that’s happening at that moment. For example, you can watch your kids play, or just sit somewhere peacefully focusing on your breathing. As you do this, your mind will inevitably drift out of the present moment. What you need to do is catch yourself in the act, acknowledge that you caught yourself and bring your mind back to focusing on something that’s going on now. Keep a written tally of the number of times you’re able to catch yourself.

Just like working out at the gym the more times you practice this technique, the more control you’ll have over your thoughts and worries. Most people notice a marked reduction in their worries within a month of practice. So, the sooner you get started the better.

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And that’s it. With practice you can stop worrying about your health and start enjoying the present. If you liked this transcript, consider watching the video and subscribing to my YouTube channel for more content like this. Thank you for reading and I’ll catch you in the next one.