What can consume hours of time, oceans of creative and productive energy, and still produce nothing useful?

Worrying.

Maybe you don’t waste your time in worry, but many people do.

Some are pretty experienced, and dedicated worriers – professionals, almost.

It’s easy, mid-worry-stream, to think that you’re doing something useful for someone, or some situation, somewhere.

My younger sister once said to me when I was in college and getting little sleep, “If you don’t quit staying up so late, Mom and I will quit worrying about you!”

She’d seen her worrying as a sisterly service she was doing for me.

It wasn’t making any difference, of course.

Worry isn’t work.

Here’s how work is defined in physics: work = force x distance.

Worrying doesn’t change things unless it is a force that moves people across some distance, to change, to become different in a positive way.

Here are a few things you can do to turn worry into productive results:

1. Understand your own motivation for worrying.

What are you trying to accomplish through your worrying?

Is it to entertain yourself, perhaps through the steady updates in a local drama that keeps everyone wrapped up in details of a story you share?

Is it to distract yourself from something you should be doing, instead, but are afraid of?

Consider what else you might be doing with the time you are wrapped up in the lives of those around you. Consider, also, what part of your own life isn’t not getting full attention because you are distracted in this pursuit.

Are you afraid to say what you really think?

If so, muster up your courage and figure out what your truth is. Then figure out how to tell it to the people who you think need the information in a way so that they can hear you, and feel your concern.

And then it is up to them to use the information, save it for a later time, or reject it as not being right for their lives. And you might not like it, but they do have that right – to make their own choice about how they will live their own lives.

Then, let your advice and worry go. Know that the people you are trying to help via your advice and concern will choose and take their own actions. That’s how they’ll become strong. That’s how they’ll learn and grow.

And you want that for them, don’t you?

2. Know what the real problem is, and what evidence you have to know that it is real.

State what you think the real problem is.

Now, consider what evidence you have to know that the problem you describe, of the magnitude you describe it, is actually happening?

If you don’t know, or can’t find evidence of a problem, there may not be one at all.

Then, go back to considering what this worry might be distracting you from…or trying to.

That’s where your problem-solving attention might best be invested…in the problem you don’t want to think about, at all.

3. Know why you believe the bad news scenario is most likely.

If you have a real problem, and have evidence of it, why do you think that dire circumstances will be the result of the issue?

Good outcomes could also occur.

Think through what the chances are that your worries will come true, and why you believe it.

4. Think back to your most productive worrying time, and what the outcome was.

Sometimes worry is productive in that it gets us to consider alternatives we hadn’t thought of before. Or it may make us aware of a risk we had, blithely, brushed off as not likely at all.

Worry gets us to focus and consider possibilities we might not want to think about, at all.

5. Take the persistence and creativity you’re investing in worry, and turn it into something productive.

Direct that effort to doing something tangible about the problem.

Take your concerns, if they prove to be valid, and turn them into a plan of action to take the cause of the problem away.

Then, take the actions you planned, using your resolve to make the problem go away.

Your worry may, in fact, lead to a change that might not have happened any other way.

6. Get more exercise.

Treat yourself to some endorphins.

These are the hormones your body releases when you’ve had a vigorous run, walk, swim, bike ride, or other physical release.

7. Get more sleep.

Good sleep refreshes and rests your mind and body.

And it gives you the reserves to provide a good, calm, long-term assessment of the situation, providing a perspective on problems that might loom when you’re tired, and tempers are likely to be shorter.

8. Find a diversion that’ll keep you from going into worry so deep.

Make yourself so busy you aren’t available for worry duty.

Well, not so much, anyway.

Take your own big goals and break them down into very tangible small-term milestones.

Work on those.

9. Make something.

When you produce something tangible, it can go a long way to make you feel good about yourself, your abilities, and what you can do.

Besides, it gives you something you control. And that helps siphon off worry energy, too.

You may not be able to control the big thing you’re worrying about, but when you make something, you often get an increased sense of control about your portion of the world.

10. Find someone else who has been through this thing you’re worrying about. Talk to them.

They’ll give you some perspective.

They’ll probably tell you that if the problem actually happens, you, or the people you’re worrying about, will live through the experience, and you’ll be stronger in the end.

And that it may not happen…so the worrying didn’t help.

11. Set a daily worry budget, and when the time is up for the day, change the subject.

You think I’m kidding.

If your daily budget covers one hour of worrying, set your timer when worry time arrives.

Worry big for that hour.

And when that hour is up, change the subject. Don’t talk about the thing you’re worried about. Don’t text about it, think about it, imagine it.

Move on.

You can pick up it up again during worry time tomorrow.

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