to stop worrying today

WRITER: EMILY BASIL

Although worrying about some things is perfectly natural, constant anxiety drains your strength and stands in the way of accomplishing goals. If worrying has become excessive and is causing you distress, take action right now with these proven techniques.

Call a timeout

First, if you feel yourself losing control, stop everything for a minute. Sit down in a quiet room, close your eyes, take deep breaths, and try to calm yourself. Inhale slowly through your nose and exhale through your mouth. Try visualizing a pleasant scene or repeating a comforting phrase. Physically relax your muscles, starting with your feet and working your way up to your head.

Make a game plan

Next, divide and conquer your list of worries. Rationally analyze them one at a time. Look for patterns. Do you procrastinate before deadlines or leave crucial elements undone until the last minute? Are you making promises without appraising the difficulty of following through? Come up with a game plan to address these problems and resolve them. Ask for help if you need to, but focus on fixing the issues causing your stress.

Clear the air

It’s amazing how many problems can easily be solved by better communication. Whether it’s a conversation with your boss, your friend, or your spouse, it’s always better to address concerns one on one, rather than worrying unproductively alone. This is especially true if worries are relationship based. Don’t be confrontational or pick a fight—try to calmly and assertively talk through conflicts.

Think positively

When you feel a negative series of thoughts beginning to form, stop them short by reminding yourself of something positive. For example, if you’re worrying about a social event, recall all of the positive events you’ve had in the past. Psychologists say people disproportionately recall negative events more than positive ones, causing us to unfairly predict the worst. When you’re stuck in a worry rut over a fear of the future, think of specific, positive memories to bring yourself back to reality.

A little worry can be helpful

Even worrying itself can have its positive side. After all, without some worry or concern, very little would probably get accomplished. Be grateful for the butterflies you feel in your stomach because they keep you alert and on your toes. Harness the energy you currently spend worrying and direct it toward reaching your goals.

Consider the worst

Sometimes the easiest way to minimize your worrying is to ask yourself, “What’s the worst that can happen?” In most cases, even the worst possible scenario isn’t that bad, just embarrassing or inconvenient. Even when the imagined scenario is dire, such as illness or death, you can better face your fears once you have accurately articulated them. And, of course, the worst-case scenario isn’t necessarily the most realistic or likely one.

Simplify yourlife

If you find yourself worrying too much about many different things, perhaps it’s time to reexamine your lifestyle. You can’t avoid the stresses of work and family, but ask yourself if you’re also taking on more than you can handle. Are hobbies, social groups, or other obligations giving you more worry than they’re worth? This is especially true with supposed leisure activities that cost a lot of money or friendships that no longer bring you joy.

Let go of control

Finally, in cases where all the worrying in the world won’t help, your best course of action is trying to let go of the thoughts completely. Remember your limitations. When a negative, anxietycausing thought enters your head, redirect your thoughts immediately. If you’re struggling with this, distract yourself with something more uplifting. Exercising, working on a favorite hobby, or learning something new will keep your brain too busy to dwell on things beyond your control.

Don’t let worrying take over your life. Try these methods first, and seek professional help when necessary. Stress, anxiety, and worry are a normal part of life, but shouldn’t get in the way of living.