Some amount of worrying is normal… but excessive worrying can be extremely distressing.
You might find yourself fixated on things that could go wrong, dealing with racing thoughts late at night, or ruminating on thoughts or events from the past. Experts say that chronic worrying can negatively impact both your mental and physical health, so learning how to manage it is crucial for your wellbeing. But how can we avoid worrying?
What to know about worrying
Worrying is a normal human experience, but excessive worrying can have negative impacts on both physical and mental health.
Chronic worrying can turn into clinical mental health conditions like anxiety and depression. It can also take a toll on physical health by contributing to a weakened immune system, cardiovascular problems, and digestive issues. Persistent worrying can interfere with daily functioning, disrupt sleep patterns, and impair cognitive abilities such as concentration and decision-making.
Is worrying the same as anxiety?
Worrying is a component of anxiety, but not all worrying equals a clinical anxiety disorder.
It can be hard to tell if you’re experiencing anxiety or just worrying. If you’re able to feel relief when you remove the source of worry from your environment, it might just be worrying. If your distress persists even when there’s no specific stressor involved, or if it is accompanied by physical symptoms like a racing heart or shallow breathing, you could be experiencing anxiety.
If you think you might have anxiety, make an appointment with a qualified healthcare professional. They can help determine what you’re dealing with and what treatments might help.
Why can’t I just stop worrying?
Sometimes it’s frustrating that you can’t just flip a switch and stop worrying, but it’s much more complicated than that. Worrying is a complex cognitive process that is influenced by a multitude of factors including your emotions, genetics, and environment.
Worrying can become a habit, and your brain gets used to the pattern of reacting a certain way over time. Breaking that pattern requires some effort, so we have to be proactive if we want to worry less.
The good news is, there are plenty of proven ways to reduce excessive worrying! We’ve compiled our 10 best evidence-backed tips to help, so you can get started on the road to being worry-free.
10 ways to stop worrying
1. Worry time
While the concept sounds counterintuitive, designating “worry time” is a technique that can help you reduce the time you spend worrying about things you can’t control. Rather than worrying about things constantly throughout the day, you can set aside a small amount of time to give yourself permission to focus on all of the things that might be bothering you.
To give it a try, first decide how much time you need (start with 15-30 minutes) and when to schedule it. Setting aside time in the early evening is best, because you might accumulate worries throughout your day; just don’t plan it too close to bedtime, so it doesn’t get in the way of winding down for sleep. Whenever a worry comes to you throughout the day, put it aside. You can write it down and save it for your scheduled worry time, and get on with your day in the meantime.
During your worry time, go through your worries one by one. You might want to make a list, and can even do some free writing to work through your thoughts. With each worry, ask yourself if it is something you can or can’t control. If you can control it, write down some solutions and decide how you can work toward them. If the worry is beyond your control, practice accepting it and then letting it go.
2. Mindfulness
Mindfulness is a powerful practice for reducing worrying, by teaching us awareness and acceptance of our thoughts and emotions in the present moment. Mindfulness effectively reduces symptoms of anxiety by teaching you to observe your worries without getting too caught up in them.
One way to incorporate mindfulness into your daily life is through mindful breathing and meditation. Take a few moments each day to stop what you’re doing and focus on your breath. Whenever you notice worrying thoughts coming up, gently bring your attention back to your breath, allowing yourself to anchor in the present moment and let go of unnecessary worry. Over time, regular mindfulness practice can help rewire the brain to respond to stressors more calmly, which reduces the impact of worrying on your mental health.
3. Gratitude
Practicing gratitude is a powerful way to maintain a positive outlook and reduce worrying. Research has shown that gratitude may reduce stress and improve mental health. Gratitude activates regions in the brain associated with dopamine, the feel-good neurotransmitter, leading to increased feelings of contentment and decreased worry.
By focusing on what we're grateful for, we shift our attention away from negative thoughts; which ultimately helps us worry less. Start by keeping a gratitude journal, and try writing down 5 things each day that you're thankful for, no matter how small.
4. Breathing exercises
Breathing exercises are a simple yet powerful tool for reducing worrying and promoting relaxation. When we're anxious, our breathing often becomes shallow and rapid, contributing to feelings of stress and tension. By practicing deep breathing, we can activate the body's relaxation response and calm the mind.
One effective breathing exercise to try is diaphragmatic breathing, also known as belly breathing. To practice, sit or lie down in a comfortable position, place one hand on your abdomen and the other on your chest, inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air, then exhale slowly through your mouth, feeling your belly fall. Repeat this process for several minutes, focusing on the sensation of your breath as it enters and leaves your body.
Another helpful technique is 4-7-8 breathing, where you inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight, repeating several times until you feel more relaxed and centered.
Using these breathing exercises can help calm your mind and body when you find yourself caught up in worrying.
5. Social media/news breaks
Excessive exposure to negative news and social media content can contribute to heightened levels of anxiety and stress; so consciously limiting your intake can significantly reduce worrying.
To start, try to set specific time limits for social media and news consumption. Designate certain times of the day when you allow yourself to check social media or catch up on the news, and stick to these boundaries. Outside of these designated times, focus on activities that bring you joy and relaxation, such as spending time with loved ones, engaging in hobbies, or enjoying nature. By prioritizing positive experiences and minimizing exposure to stress-inducing content, you can reduce some of the unnecessary worrying in your life.
6. Get support
Having a strong support system in your life can be key in reducing worrying and managing stress. Research has consistently shown that social support plays a crucial role in promoting mental wellbeing and resilience.
Actively seek out trusted friends, family members, or a therapist with whom you can openly discuss your worries. Maintaining meaningful connections and receiving support from others will help you navigate challenging times, and distract you from some of your worries.
7. Reduce stressors
Reducing stressors in your life is a crucial strategy for combating worrying and promoting overall well-being. Numerous studies have highlighted the detrimental effects of chronic stress on mental health, emphasizing the importance of minimizing stressors whenever possible.
One effective tip for reducing stressors is to prioritize and delegate tasks, focusing on what truly matters and letting go of unnecessary responsibilities. Practice saying no to additional commitments that may contribute to feelings of overwhelm, and seek support from friends, family, or colleagues when needed. Establish healthy boundaries in your personal and professional life to protect your time and energy. By proactively managing stressors, you can significantly reduce the time you spend worrying.
8. Lifestyle changes
Making positive lifestyle changes can have a significant impact on reducing worrying and promoting overall well-being. Research has shown that adopting healthy lifestyle habits, such as regular exercise, adequate sleep, and balanced nutrition, can help alleviate symptoms of anxiety and stress.
Getting enough sleep is crucial in helping regulate mood and improving the ability to manage worry and anxiety. Dietary changes, such as reducing caffeine and alcohol and increasing healthy foods, can improve mental health and reduce stress. Incorporating relaxation techniques or activities, like yoga and meditation, can help promote feelings of calm and decrease worrying thoughts.
9. Medication
If your excessive worrying is the symptom of a diagnosed anxiety disorder, prescription medication can be an effective treatment option. There are several classes of medications commonly prescribed to alleviate symptoms of anxiety disorders and reduce worrying. For example, selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly used antidepressants that can also help alleviate symptoms of generalized anxiety disorder (GAD) and excessive worrying.
While prescription medication can be effective in alleviating symptoms of worrying, it's important to receive ongoing care from a healthcare professional so they can supervise your progress.
10. Therapy
Therapy has been shown to be extremely effective in helping people reduce worrying and manage anxiety. Cognitive-behavioral therapy (CBT) is often used to help replace negative thought patterns with more realistic thinking. Psychotherapy provides a supportive and structured environment for individuals to learn practical skills and gain insights into their worrying patterns, ultimately helping them worry less and feel better.
Worrying isn’t a pleasant pastime, but it doesn’t need to take over our lives. Try any combination of these tips, and you’re bound to start feeling some relief. And if you think therapy or medication could help, make an appointment today.
Sources
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
The correlation of social support with mental health: A meta-analysis - PMC
Stressful Life Events, Anxiety Sensitivity, and Internalizing Symptoms in Adolescents - PMC
Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence - PMC
