How to Let Go of Worries

Leave the city. It's a good idea to take a few days off from home. It doesn’t have to be expensive to visit scenic places. Sometimes, a change of surroundings can help you stop overthinking and forget your worries.

• Visit friends in nearby towns.
• Go back to your hometown to visit family.
• Search online for new places based on recommendations from locals.

Walk through a doorway. We all encounter this situation: You remember that you need to call the credit company, so you rush to the kitchen to grab the phone. Suddenly, once in the kitchen, you forget why you’re there. Research has shown that simply stepping into another room often causes us to forget what was on our mind. You can use this trick to temporarily forget your current worries.

• When negative thoughts arise, just stand up and walk into another room.
• Repeat this action every time a bad thought comes up.

Clear your mind. If you want to forget something, you can train yourself to "actively forget." Just as we train ourselves to remember things, studies show that we can also train ourselves to forget.

• Whenever a negative thought pops up, immediately dismiss it.
• You can tell yourself, "No. I won’t think about it anymore."
• Repeat this practice often. Just like remembering something, forgetting requires effort and time.
• Eventually, the details of the memory will fade, and over time, everything will blur away.

Force yourself to feel bored. Repeat negative thoughts so many times that they become boring. Distract the impact of bad thoughts by making them a habit. Isolate the troublesome thought and keep repeating it.

• For example, if you’re worried about your job, you might say, "I’m going to be fired. I’m going to be fired. I’m going to be fired."
• By repeating it often, the thought will seem strange, silly, and even funny.
• Over time, this thought will no longer bother you.

Focus on gratitude. Reflecting on the things you are thankful for can help you forget your worries. Cultivating gratitude shifts you from a state of anxiety to a more positive outlook on the world around you.

• Whenever you face a problem, stop and write down five things you’re grateful for.
• You could be thankful for family, health, shelter, fond memories, or opportunities.

Immerse yourself in a fantasy world. Reading a book or watching a movie is a great way to escape from troubles. Choose an engaging story in your favorite genre.

• Pick a book (or movie) that isn’t too complex, allowing you to easily immerse yourself in the fictional world.
• Young adult novels are often an ideal choice for the following reasons: (1) they are easy to read, (2) many are released as series, and (3) some are available both as books and films.
• Try reading Harry Potter, The Hunger Games, or Twilight.

Go to your "happy place." You can temporarily push aside your worries by mentally visiting a "happy place." This can be somewhere you’ve been or somewhere you’ve yet to go. Spending a few minutes in this mental place can lift your mood and help you forget about annoying distractions.

• Close your eyes.
• Relax your muscles.
• Take your mind to a joyful place.
• Imagine as many details as you can: What sounds do you hear? What do you see? What do things smell like? How does the space feel around you?
• Spend a few minutes enjoying this ideal location.
• Repeat this every time you need to escape from negativity.

Listen to music. Music greatly influences our emotions. Sad songs can bring you down, while upbeat music can help shake off negative feelings. You can forget your troubles by listening to cheerful music, turning up the volume, and/or singing along.

• Dance to the music to release tension!

Call a friend. If you want to forget something, pick up the phone and make a call. Focus on the conversation, ask questions, and pay attention to the answers. Talking to a friend can improve your mood and help you stop fixating on irritating issues.

• Ask about their work.
• Inquire about new developments in their life.
• Ask them to share a recent fun experience.

Think about the good things. Replace negative thoughts with positive ones. The more you think positively, the more you can clear negative thinking from your mind. Start by praising yourself, even for small things. Continue celebrating the things you love about your life.

• For example, you might think, "I have beautiful hair," "I never get sick," or "I’m great at basketball."
• Alternatively, think, "I live in a beautiful city," "My parents are still alive," or "I never go hungry."

Mindfulness practice. Worry arises when we dwell too much on the future or the past. To bring your mind back to the present moment, practice mindfulness. Choose a simple task, like folding clothes or making tea, and spend five minutes doing it without thinking of anything else. Focus on as many details as possible. After five minutes, you will feel more at peace, free from thoughts about the past or future.

Physical activity. Exercise has been shown to help reduce feelings of sadness and boost your mood. Moving your body helps you focus and regain control over your life, while releasing endorphins that enhance positive emotions.

• Dancing. Join a dance group or dance at home.
• Cycling. Rent a bike from various rental spots.
• Play tennis with a friend or practice against a wall.
• Join a yoga class.

Go for a walk. Aerobic exercise has been proven to relieve anxiety and improve your mood. Walking is an effective way to forget your worries. In fact, research has shown that a 30-minute walk can act like a mild sedative, calming your mind.

Laughter. Genuine laughter triggers the release of beta-endorphins (the brain's feel-good hormones). You can shake off your sadness with laughter!

• Go to a comedy show.
• Watch a funny movie.
• Recall happy memories with friends.

Go to sleep. One of the best ways to forget your worries is by sleeping. You can’t think about unpleasant things when you’re immersed in dreams! Additionally, studies show that those who go to bed early tend to have fewer negative thoughts.

• Get 8 hours of sleep each night.
• If you struggle with sleep, aim for 6 hours of rest per night.

Hugging. Physical touch is known to have positive effects on mental health. Being close to a loved one boosts oxytocin (the bonding hormone), making us feel secure and lowering cortisol (the stress hormone).

• Always remember that life has much more to offer than the things you've lost. Stay positive. Every experience strengthens you.
• If you're on a tight budget, you don't need to go on an expensive vacation. A short, local getaway or a budget-friendly resort for a week can work wonders. Don't overspend.
• Refrain from using drugs or drinking alcohol. They only offer temporary relief, and you'll likely feel worse afterward.
• Seek professional help if you feel you can't resolve things on your own.
• If you're having relationship issues, talk things through or let go of the person.

• Avoid using drugs to relieve stress, as they can have serious long-term health consequences.