Worrying is a natural human reaction to life’s events. It is normal to think too much when we want something to really work out. However, excessive worry can drain energy, affect relationships, and stop us from enjoying life. Our goal should be to ease, not eliminate, worry and this article will offer you practical steps so that you can stop worrying and start living.
1. Focus On The Present
When you worry about “what if” situations, like “what if something bad happens,” it pulls you out of the present moment. Instead, try to keep your thoughts on today. You can set small goals to keep you focused on things you can actually control, like finishing a task or spending time with family.
If your mind wanders, simple mindfulness exercises like deep breathing can help. Take slow breaths and pay attention to what’s around you to stay grounded in the present. You can also try the “5-4-3-2-1” mindfulness technique (name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste) whenever you start overthinking. . This sensory grounding exercise brings your attention back to the present.
Psychologists suggest that worries about “what if” scenarios are linked to the brain’s survival instinct. Grounding exercises, like the one above, help rewire the brain to feel secure in the present. Worrying never changes the outcome, so focus on what you can do now to build a better future.
2. Accept What You Can’t Control
Some things in life are just out of our hands, like the weather and world events. List the things you’re worried about but can’t control, because that can help you understand what’s truly important. Then, focus on how you respond to these things instead of trying to change them. Embracing life’s uncertainties can help you stop worrying about things you can’t control, like what others might say or if something bad will happen in the future.
Write down one thing you’re worried about and ask yourself, “Do I have any control over this?” If yes, create a small action plan, if not, try saying, “This is out of my hands, and I am choosing to let it go.” Whenever you’re anxious about what people think of you, remind yourself that everyone has their own opinions, and they don’t define your worth. Instead, focus on building self-acceptance because it is key to stop worrying.
Moreover, a person who is good at accepting uncertainty is a resilient and confident person. Studies show that people who can tolerate uncertainty are generally less stressed and more optimistic. You can learn how to deal with uncertainty by following a few simple steps.
3. Use Positive Self-Talk
When you start worrying, ask yourself if your fears are realistic or if you’re imagining the worst. Replace thoughts like “something will go wrong” with “I can handle this.” Positive self-talk can make a big difference on your journey to stop worrying. Remind yourself of challenges you’ve overcome before, which can give you confidence to face what lies ahead.
List three positive statements you can tell yourself when worries arise, like “I have overcome challenges before,” or “I am capable.” Keep these affirmations handy in a note on your phone or write them on sticky notes for quick access. When you start to worry that “something will go wrong” at work or school, remind yourself of times you’ve handled difficult situations well.
Cognitive behavioral therapy (CBT) suggests that changing negative self-talk can change how we feel and act. Self-affirmations can shift your mind from panic mode to problem-solving mode. Here’s a list of 51 uplifting daily affirmations to get you started.
4. Limit Information Overload
Sometimes, constantly checking the news or social media can make us more anxious. Try to limit how often you check for updates, especially on topics like politics or health that trigger worry. Following positive content can help you feel more relaxed and less overwhelmed. Remember to take breaks from scrolling to allow your mind to rest and focus on more positive things.
Additionally, you can set specific times to check news or social media, like once in the morning and once in the evening, and limit yourself to a few minutes. This way, you can stay informed without feeling overwhelmed. If scrolling through social media makes you anxious about how others view you or the state of the world, remember that people often post highlights, not reality.
Studies show that exposure to excessive negative news is linked to increased anxiety. Taking intentional breaks can help create a healthier mindset and help you stop worrying about everything.
5. Build A Nighttime Routine
If you find yourself worrying at night, set up a routine to wind down before you go to sleep. Avoid stimulants like caffeine and screen time before bed, which can make it harder to relax. You can also try writing down your worries in a journal before sleeping. This way, you can “release” your worries and allow yourself to rest without thinking too much about what might go wrong.
For best results, establish a 20-minute “worry time” in the early evening. During this time, write down any worries you have, and then put the notebook away. By letting these worries out earlier, you may find it easier to relax before bed. If you’re stressed about your performance at work, try writing down your worries and then listing a few things you’ve done well recently. This can create a sense of balance and help you change your mindset about what’s bothering you.
Research has shown that journaling about worries helps reduce anxiety by releasing pent-up thoughts, making it easier to fall asleep. Here’s a great article on how to write a journal if you don’t know where to start.
6. Set Boundaries In Relationships
Worrying about what others think can be exhausting. Set boundaries with people in your life, focusing on your own values instead of trying to meet everyone’s expectations. When you feel good about yourself, it’s easier to stop worrying about whether others like you or if they’re mad at you. Remember, people who truly care about you will respect your boundaries.
Moreover, you should make a list of your core values and priorities. This list will help you stay grounded in your choices and help reduce anxiety about meeting others’ expectations. If you often worry about pleasing everyone at work, review your list to remind yourself of your values, like “kindness” or “hard work.” This will help you stay focused on what truly matters.
Psychologists often emphasize the importance of setting boundaries to maintain healthy self-esteem. Setting boundaries gives you control over your relationships and reduces anxiety about what others think.
7. Practice Self-Care
Taking care of yourself is a powerful way to reduce everyday worry. Make time for activities that relax you, like reading, walking, or doing yoga. Eating well and getting enough sleep also helps keep your mind calm. Try setting aside a few minutes each day just to relax and clear your mind, either at the beginning of the day, or at the end. Doing this will set a positive tone for the day and help you move forward on your journey to stop worrying.
On top of that, you can try a quick body scan meditation, where you mentally check in with each part of your body, noticing any tension and releasing it. This is a great way to calm your body when you’re feeling anxious. If you worry a lot during stressful times, like before a big presentation, set aside time for a short walk, some deep breathing, or listening to a calming song.
Physical relaxation techniques help reduce cortisol levels, the stress hormone. Taking care of your body often directly impacts how calm your mind feels and can help you a lot when you’re learning to stop worrying.
8. Find Joy In Small Moments
Gratitude can help reduce worry by shifting your attention to what’s good in your life. Write down three things you’re grateful for each day, and focus on small achievements rather than worrying about big “what if” questions. Make time for activities you love, whether it’s music, playing sports, or spending time with friends.
At the end of each day, write down three positive things that happened. These don’t have to be big—maybe it was a nice meal or a friendly conversation. This builds a habit of focusing on positives and helps you stop worrying instantly. If you often worry about “big picture” goals, shift your focus to the small joys around you, like a favorite song or a conversation with a friend.
Studies in positive psychology show that practicing gratitude improves happiness and reduces feelings of worry by redirecting the mind to positive experiences.
9. Face The Fear Of Failure
Worrying about failure can stop us from trying new things. Instead, look at mistakes as learning experiences. Set realistic goals for yourself so you don’t feel overwhelmed. By breaking big tasks into small steps, you can make them more manageable and help you stop worrying about failing.
Take this a step further by writing down one small, achievable goal each week that you can work toward. For example, complete one assignment early or spend 30 minutes on a new skill. This will help you feel capable and reduce the fear of failing. If you fear failing a project, break it down into small, manageable steps and celebrate each accomplishment along the way.
Building self-efficacy, or belief in your own abilities, has been shown to reduce anxiety. Taking small actions builds confidence and weakens the fear of failure.
10. Prepare For Uncertainties
Planning can help, but over-planning often leads to stress. Create a loose plan for big events, like exams or projects, but avoid thinking too much about every detail. Life isn’t perfect, and learning to adapt can help you feel more relaxed about things that don’t go exactly as planned.
Make a “plan of action” for a major upcoming event, and then leave it. By planning once, you’ve addressed your concerns without overthinking each possibility. If you’re worried about an important test, create a study schedule and stick to it, knowing you’ve done everything you can to be prepared.
Planning without obsessing is linked to better mental health. Being prepared yet flexible gives you the confidence to handle uncertainties without excessive worry.
11. Progress Over Perfection
Perfection isn’t always possible, and expecting to be perfect can lead to unnecessary anxiety. Instead, celebrate the work you’ve done rather than focusing on small mistakes. Treat yourself with kindness, and remember that everyone makes errors. Reflect on how far you’ve come to stay motivated, and focus on the next opportunity in front of you.
Further, you can try the “good enough” mindset. Each time you catch yourself seeking perfection, ask if “good enough” would also lead to a positive outcome. This way, you can avoid unnecessary stress while maintaining focus on your goals. If you’re worrying about a school project, remind yourself that completing it is more important than making it perfect.
Moreover, research has shown that perfectionism can lead to burnout and is rooted in fear of failure. Focusing on “good enough” can boost mental well-being by keeping goals achievable and manageable. You can also learn some valuable lessons from failure, as mentioned in this blog post on how to learn from failure.
12. Build Strong Connections
When you’re feeling overwhelmed, talk to friends or family about your worries. Sometimes, sharing your thoughts can help you see things in a new way. If you’re still struggling, talk to a counselor or a therapist because they can provide extra support. Being part of a supportive community can also make you feel understood.
Schedule a weekly “talk time” with a friend or family member to discuss any concerns you have. Talking things through often brings clarity and can ease worries. If you’re worried about a relationship, sharing your concerns with a close friend might help you see things from a different perspective. They may offer advice or simply listen, helping you feel less alone.
Studies have shown that sharing worries with others can reduce anxiety by creating a sense of shared support. Talking things out often helps your brain process worries in a healthy way, and this technique can help you stop worrying faster.
13. Let Go Of The Past
Dwelling on the past often leads to more stress. Try to focus on what you learned from past experiences instead of ruminating on regrets. Letting go of grudges can also bring peace, allowing you to focus on the present. Remember, you can only control what you do today, because the past has already happened, and the future has not arrived yet.
Practice the “Rewrite the Past” exercise by writing down what you wish had happened differently in a situation, and then acknowledge what you’ve learned from it. This can help turn regrets into valuable insights that you can use later. If you’re worried about a mistake you made at work, write down how you might handle a similar situation better in the future. This can give you peace about what happened, without feeling guilty.
Research in acceptance therapy has shown that shifting focus from regret to growth reduces stress. Learning to view past events as lessons can lead to emotional resilience and build confidence to help you stop worrying.
14. Be Flexible
Life changes, and goals may need to change too. If your goals feel outdated or overwhelming, give yourself permission to adjust them. Focus on enjoying the journey rather than only aiming for the end result. This is a part of being human and you’re allowed to grow and adapt as life unfolds.
Set one flexible goal each month, such as “learn something new” rather than “master a specific skill.” This reduces pressure and allows you to enjoy the learning process. If you’re worried about meeting strict fitness goals, shift to focusing on “staying active” instead of “losing 5 pounds.” This flexibility can help you feel successful without unnecessary stress, while still making progress and moving toward your goals.
Psychologists note that flexible thinking encourages mental well-being. When we adapt our goals as life changes, we can maintain a positive outlook without feeling discouraged by setbacks.
15. Comparisons Are Useless
Constantly comparing yourself to others can lead to worry and self-doubt. Remember, everyone’s path is unique, and it’s okay to move at your own pace. Appreciate your own qualities and strengths rather than measuring yourself against others. Limit social media time to avoid unnecessary comparisons and feeling bad about your life.
Additionally, you can go for a social media detox once a week. For one full day, avoid comparing yourself to others by skipping social media, focusing on your own life and achievements instead. If seeing others’ posts makes you anxious about your career, take a day to reflect on what you enjoy about your own work, focusing on your unique strengths.
Social comparison often leads to unnecessary stress. Studies show that people who limit social media tend to experience more self-contentment and less worry about keeping up with others.
16. Worry Within Limits
It’s entirely normal to worry, but denying yourself this human experience is not normal. So try setting a “worry time” where you let yourself think about your concerns for 10 minutes each day. After that, give yourself permission to stop worrying. Remind yourself that while worry is natural, it doesn’t have to consume your whole day. You can choose to refocus on positive things and find motivation in what lies ahead.
Try a “thought box” exercise. Imagine placing each worry in a mental box and closing it. Set a time to come back and address it later if needed. This helps you stop dwelling on worries at inappropriate times. If you start to worry about finances at a family event, imagine placing that thought in your “worry box” and returning to it later when you’re free to address it.
Cognitive behavioral therapy (CBT) techniques often use “thought distancing,” which helps the brain reduce the intensity of intrusive worries by giving them structure.
17. Practice Meditation
Meditation is a simple way to calm your mind and reduce worry. Guided meditations can help you relax if you’re just starting out. Deep breathing exercises are another easy way to ease anxious thoughts. A few minutes of meditation each day can help you handle stress with more clarity. Here’s a 10 minute guided meditation for you to get started.
Start with a ten-minute guided meditation each morning. Apps like Calm (Android/iOS) or Insight Timer (Android/iOS) offer beginner sessions. Practicing meditation helps your mind relax and reduces daily stress. If you’re anxious about a big project, take five minutes to meditate before you start. Calming your mind can help you approach the task with a clearer perspective.
Research shows that meditation reduces the body’s stress hormone (cortisol). Regular meditation can make you more resilient to everyday stresses, making it easier to manage anxiety and stop worrying.
18. Build Resilience
When you know your strengths, you can handle worries more confidently. Instead of getting stuck on problems, think about actions you can take. Taking small risks regularly can help build resilience, making you feel braver and less likely to get overwhelmed by worry.
Start a “small wins” journal to track moments when you faced a worry head-on and handled it. This builds resilience by reinforcing a positive view of your problem-solving abilities. If you worry about trying new things, write down each small step you take, such as speaking up in a meeting or trying a new hobby. This helps you see your courage over time and prevents you from being stuck when you face minor setbacks.
Building resilience is shown to help people face challenges with less anxiety. Write down “wins” over small worries to reinforce your confidence and reduce the impact of future worries.
19. It’s Alright To Not Know Everything
Not everything in life has an answer, and that’s okay. Accept that some things are out of reach, like the future or big “what ifs.” Approach the unknown with curiosity instead of fear, and remember that life’s mysteries often reveal themselves over time. This will also build character and help you become more patient when you’re working toward your goals in life.
Practice asking yourself, “Is this question serving me?” For example, worrying about “what if something bad happens” doesn’t provide certainty or security, so practice letting go of unanswered questions. If you’re worried about “what if my partner cheats,” remind yourself that trust is a choice you make in the present. Focus on building a healthy relationship instead of being controlled by your fears.
Studies on acceptance therapy reveal that reducing the need for answers allows for more mental freedom. Accepting that some questions remain unanswered can ease mental tension.
20. Practice Gratitude
Focusing on gratitude helps you feel more positive. Writing down what you’re grateful for each day can reduce worry by helping you focus on good things. Think about the positive moments, big or small, and remember them when you start to feel anxious about what might go wrong.
Each evening, list three things you’re thankful for, focusing on specific moments rather than general ones. This will help make gratitude a habit and reduces your stress levels. If you’re anxious about money, write down simple things you appreciate, like a nice meal or a good conversation. This will remind you of what’s already good in your life.
Gratitude has been shown to decrease negative thinking by redirecting attention to what’s positive, which in turn reduces worry. Regular gratitude practice strengthens mental well-being and helps stop worrying about small things.
21. Find Balance In Life
Worrying less is also about living more. Don’t let fears about the future or what others think keep you from enjoying the present. Put energy into what truly matters—your relationships, health, and passions. Life is best lived with balance, allowing space for peace, joy and fulfillment.
At the end of each week, review how you spent your time. Aim to add more balance by scheduling something joyful, something restful, and something meaningful each week. If you spent a lot of time working, make a point to relax and do something enjoyable over the weekend, like a hobby or a meal with friends.
Research shows that a balanced lifestyle increases overall life satisfaction. Balancing responsibilities with relaxation reduces the mind’s tendency to over-focus on worries, allowing you to enjoy life more fully.
Final Thoughts
Remember that while worry is a part of life, it doesn’t have to take over. By using these strategies daily, you can learn to redirect worry, focus on what matters, and find greater peace. Take it one step at a time, and celebrate small wins along the way. With patience and practice, you’ll notice a shift toward a calmer, more fulfilling life. Embrace each moment—you’ve got this!