I spend a lot of time worrying.
I’ve googled how to stop worrying and read all the expert tips and they seemed useless 
Any tips would be greatly appreciated.
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Time and being busy helped me.
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i look at it not as a metaphysical problem but one with real physical roots.
your not “in your mind” too much. youre “in your brain too much”. Overthinkers are using the organ of their brain too much. Does that mean we should be total meat-heads and not think deeply about things at all? no. But its best to be a balanced man otherwise the organ of the brain gets sick being overworked and it causes us to be mentally ill.
to stop thinking we must get out of the brain. I.e. focus elsewhere which is why exercise is a great remedy for it. stop activating your brain and activate your feet. activate your arms, activate your lungs, etc etc.
thats my 2 cents 
hope it helps dude!
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I read lots of stuff on that topic when I was younger. I am by no means great at practicing what I preach, but being conscious of your thoughts and stopping them in their tracks when you realize you are in are in this mode of worrying seems to have been the most helpful for me in the past. Sort of interupting the cycle. And focusing on something more positive.
It can get very mentally exhausting constantly trying to monitor and correct your own thoughts though.
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Try to Focus on positive things.
Watch “feel good movies “ and see if that helps you focus on more positive things.
I enjoyed me time on Netflix.
Ask your dr if he/she can help you.
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The first step is to become aware of your own thoughts.
i.e. “I am catastrophising”
In becoming aware that "I’’ is doing this or that, something miraculous happens in that once you are aware that you are catastrophisiing, you are no longer doing that in real time.
With enough practice, your awareness of yourself grows and you become less and less worried.
You learn that rather than being in a state of being worried i.e fantasizing about some negative rumination, you are in fact that you learn about yourself. You get to know yourself completely.
Eg.“I am thinking negatively.now Why am I thinking about possible scenarios that may never happen. Oh, that is because of my childhood experience, or I am worried about my future and security etc.Why would I worry about that? because I need this or that etc.”
Your mind is a journey about learning about yourself. And if you are learning about yourself then in real time you are not actually doing that catastrophising or rumination any longer. Become aware.
The more you do this, the better you get at it; and it results in cessartion of thought, then feelings of satisfaction come, even joy and happiness can take place.
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A thing that you can do is breathe and focus in a small thing to few meters in the distance
other thing that make me fell better is be in the nature
or be whit people with whom you feel safe and comfortable
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Medications definitiely affect how im thinking
it might be time for a med change or alteration to meds, just a thought
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I sometimes reason am I worrying because I don’t want something harmful to me or others happen
I have allowed myself to enjoy the moment fully while still thinking of what I can actively do to prevent what I am worrying about from happening
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I wish i knew how not to worry so much…i guess i try to distract myself
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