How to Stop Worrying

We all experience worry from time to time. However, excessive worrying can prevent you from living a fulfilling and happy life. It can disrupt your sleep and make it difficult to focus on the positive aspects of life. Worrying can even make it harder to deal with the problems you’re facing. Even worse, some studies have shown that chronic worry can lead to serious health problems. Regular worrying can become a hard habit to break. The good news is that there are numerous strategies you can implement to reduce excessive worry and enjoy a happier life.

Delay your anxiety. If anxiety is interfering with your daily life and you find it hard to stop worrying, try postponing it. Allow yourself to worry, but only during specific times throughout the day.

• For instance, you could set aside about 30 minutes after dinner each day for your worrying time. If anxiety strikes at another time, acknowledge it, but remind yourself, "I’ll think about this later."
• This technique helps you pause your worries long enough to get through the tasks at hand for the day.

Write down your worries. A study from the University of Chicago has shown that writing about your anxiety can help you release it. Writing about your worries can make the issue seem more manageable.

• This method is especially effective for delaying anxiety. Listing your worries can make you feel as if you’ve set them aside until your designated "worry time." Then, when that time comes, you simply revisit your list.

Talk about your worries. Discussing your anxiety can also be helpful. It will provide a broader perspective and help you uncover the root cause of the issue.

• However, be cautious, as talking about it too much can become burdensome to your friends. If this is a recurring issue, consider seeking a counselor or mental health professional.

Limit your computer use. Recent studies have shown that individuals who rely heavily on computers and other devices for social interaction tend to experience more anxiety. Consider reducing your screen time to help combat excessive worry.

• Particularly, using social media can lead to conflicts and self-comparison. It can also make it harder to relax. All of these factors contribute to increased anxiety.
• Turning off devices multiple times a day can help you gain more control over your tech use.

Keep your hands busy. Engaging your hands in activities like knitting or using "worry beads" (beads to fidget with for anxiety relief) can help reduce stress and anxiety. A recent study by the Medical Research Council showed that keeping your hands busy during stressful situations can lessen the impact later on.

• Although research hasn’t yet found any effects regarding worry about past events, if you’re in a difficult situation, performing a repetitive action with your hands can reduce your anxiety later.

Exercise regularly. Exercise is not only good for your body, but it is also an effective method for reducing the restlessness that leads to anxiety. Regular physical activity may be more effective than prescription medication in reducing anxiety levels.

• Animal studies have shown that exercise increases serotonin levels. This chemical in the brain helps calm stress and makes you feel happier.

Practice deep breathing. Deep breathing activates the vagus nerve, helping to soothe stress and anxiety.

• Many people recommend the "4-7-8" breathing technique when feeling anxious. To do this, exhale completely through your mouth. Then, inhale through your nose, counting to 4 as you do so. Hold your breath for 7 seconds. Finally, exhale through your mouth, counting to 8 as you breathe out.

Meditate. Medical research has shown that meditation can impact the brain in ways that reduce anxiety. If you're someone who frequently experiences anxiety, learning how to meditate could be extremely helpful.

• Meditation enhances activity in the prefrontal cortex, the part of the brain that controls worry. It also helps you focus on the present moment. If practiced correctly, meditation can prevent you from dwelling on future problems, at least while you're meditating.

Try using aromatherapy. Recent medical research supports the claim that the scent of certain essential oils can reduce stress and anxiety. Particularly, grapefruit scent is considered quite effective in this area.

• Essential oils and other aromatherapy products can be found at many health stores and natural product shops. You can also try inhaling the scent of grapefruit!

Accept anxiety and move forward. Sometimes, trying to suppress anxiety can make the problem worse. Therefore, you shouldn’t ignore your worries. When they arise, accept them, but then try to move forward.

• It’s difficult to stop thinking about something you're actively trying not to think about.
• Writing down your worries or setting a designated "worry time" can be quite effective in managing them.

Classify and challenge your anxiety. When dealing with your worries, the best way to address them is by categorizing them. Specifically, for each type of stress, try to assess it as follows:

• Can you solve this problem? If your worry is about something you can fix, the best remedy may be to begin addressing it. Once you've created a plan to solve the issue, you'll likely feel less anxious.
• Is this worry about something that might or might not happen? Worrying about something that may happen can be quite troubling. On the other hand, if you've decided it's unlikely to happen, that can be your first step toward letting go of that worry.
• Is this worry about something really bad, or is it not as bad as you think? Think about the issue you're worried could occur. If it happens, how bad will it really be? Most of what we worry about doesn't turn out to be as terrible as we think. If you determine that it won't be a catastrophe, it will help you release the worry. It’s even better if the problem is unlikely to occur in the first place!
• Throughout this process, think logically. Ask yourself whether there’s any evidence proving your worry is real. Consider what you might say to a friend who is dealing with similar worries. Try to imagine the most probable outcome, rather than fixating on the worst-case scenario.

Make your anxiety boring. If a particular worry keeps nagging you, you might try making it boring to prevent your brain from focusing on it as much. Do this by repeating it in your mind for a few minutes.

• For instance, if you worry about having a car accident, repeat the phrase "I’m going to have a car accident, I’m going to have a car accident" over and over in your head. At first, this may make you more anxious, but over time, there's a good chance it will stop recurring as frequently.

Accept uncertainty and imperfection. The most important mindset shift is accepting that life is full of unpredictable and imperfect events. This is the key to stopping long-term anxiety. A great way to start this change is through writing exercises. You can write answers to the following questions:

• Can you ever be certain about everything that could happen?
• How does the need for certainty actually help you?
• Do you often anticipate bad things will happen just because you're unsure? Does this make sense?
• Can you live with the possibility that something bad might happen, even if it’s unlikely?
• When anxiety creeps into your mind, remind yourself of your answers to these questions.

Consider social influence. Emotions are contagious. If you spend a lot of time with other anxious people or someone who triggers your anxiety, you may want to reconsider how much time you spend with them.

• Take some time to think about the people you interact with and how they influence you. It could be helpful to keep a "worry journal" so you can track when you feel most anxious. If you notice that your anxiety spikes after spending time with a particular person, you might decide to reduce your time with them. Alternatively, you could decide to avoid certain topics that are known to provoke your anxiety when you're around them.
• Changing your relationship with certain people in your social circle could help shift your thought patterns.

Live in the moment. Most worries stem from fear of the future, not from what's happening in your immediate environment. Focusing on your surroundings and the present moment can be a helpful way to reduce anxiety.

• Some people recommend using the "stop, look, listen" technique. In this approach, when you're feeling anxious, stop and acknowledge the anxiety you're feeling. Take a deep breath. Then, look around and spend 5 minutes focusing on the details of your environment. While doing this, whisper to yourself and reassure that everything will be okay.

• Eat chocolate! While consuming too much sugar or junk food isn’t ideal, recent studies suggest that regularly eating a small amount of dark chocolate can help relieve stress and anxiety. Consuming around 40 grams of dark chocolate daily for two weeks may reduce stress and provide other health benefits.
• We often worry about challenging or uncomfortable situations. Sometimes, it can be beneficial to put yourself in a situation that causes anxiety. This will help you realize that you can handle it, and it will no longer be a source of stress.

• If your anxiety is persistent and severe, you should consider seeing a therapist. You may be experiencing generalized anxiety disorder symptoms. If the suggestions above don’t work and your anxiety is affecting your ability to function, seek help from a professional.