You wake up at night and think about work reports, take a coffee break and feel stressed about tomorrow’s meeting, spend time with your family, and worry about inflation or something happening on the other corner of the globe.
Is it about you? Ever catch yourself drowning in a sea of thoughts, feeling anxious, drained, and missing out on life’s simple joys? If the answer is “yes,” it’s time to change something!
Keep reading to discover how to stop worrying about everything, start breathing freely, and improve your overall well-being.
Quick tips on how to not worry
- Challenge anxious thoughts
- Follow the 21-day well-being plan
- Set realistic goals
- Schedule a daily “worrying session”
- Take things under control
- List your worries and brainstorm
- Accept that something isn’t under your control
- Revise your sleeping habits
- Look at your plate
- Cut down on coffee and alcohol
- Stay in motion
- Try daily gratitude practice
- Ask your friends and family for support
- Strengthen social relations
- Face your fears head-on
- Free up your emotions
- Practice meditation
- Focus on the present moment
- Use positive affirmations
- Lower your screen time
- Try the 333 rule for anxiety
How to stop worrying — 21 simple tips
We live in stress, and more stress factors appear every day. However, we aren’t supposed to be in the “fight or flight” state as often as we are in 2024. We can’t fight, and we can’t deal with most things that make us feel nervous, which leads to constant anxiety.
How to decrease your worry and take a step toward a more fulfilling life? Save these simple tips to find your inner peace.
1. Challenge worrying thoughts
When anxiety hits, your mind might race with worst-case scenarios. Instead of letting those worries take over, try questioning them. Begin by asking yourself:
- Is this thought based on facts or fears? Look at the evidence. Are you jumping to conclusions, or is there real proof for your worries?
- What’s the worst possible outcome? Break down the worst-case scenario to see if it’s truly likely.
- What’s a more positive way to approach this? Instead of thinking, “I’m going to fail this presentation,” try, “I’ve prepared well and will do my best.”
Use these questions and adjust your anxious thoughts to weaken their grip and get over your anxiety.
2. Follow the 21-day well-being plan from Breeze
Start by taking a quick, free test to uncover what’s really going on. This will help you unlock the door to your inner world and get personalized insights about your well-being.
But the Breeze test won’t just tell you where you’re at — you’ll receive recommendations on managing worries. Over the next 21 days, you can take a significant step toward a more fulfilled life without anxiety.
Empower this plan by tracking your mood and following routines in the Breeze app. It’s like having a personal wellness coach in your pocket who helps you swap stress for calmness and happiness.
3. Set realistic goals
“This month, I need to run a marathon, find the love of my life, and move to a better apartment.”
Of course, this quote is hyperbole, but someone’s to-do list might look a bit similar. Unrealistic goals and sky-high expectations can lead to worrying about why you’re not achieving everything at once.
Instead, it will be helpful to break down your goals into manageable steps. Celebrate each small victory along the way and adjust your plans if you need it. Quite soon, you may notice how your worries go away.
4. Schedule a daily “worrying session”
How to not worry all the time? Maybe you need to worry in advance. This tip sounds awkward at first, but in reality, it can change your tune.
Probably, you’ve already tried to control your anxiety, and it hasn’t worked as needed. Why is it so? Because you pay extra attention to worrying thoughts, making them even stronger.
But how about choosing a set time for feeling anxious? Allow yourself to run through your worries for 15-20 minutes daily. It’s like giving your anxiety a time-out, saying, “Not now, I’ll deal with you at 4 PM.”
By acknowledging your concerns at a specific time, you might find that your mind stops nagging you throughout the day.
5. Take things under control
Problems at work, arguments at home, financial issues, and the overall situation in the world. If everything is terrible, you have nothing left but to keep worrying or thinking about something bad.
But what can you do to reduce this feeling of helplessness? Try to focus on and fix things you can control, and you’ll feel much better.
It might be something simple:
- organize your workspace
- set a goal for a week
- plan your weekend
- clean your room
When life feels like a chaotic whirlwind, taking charge of even the smallest aspect can make a huge difference. It’s like finding an anchor in the storm that helps you feel grounded.
6. List your worries and brainstorm
Now let’s think about things you can’t organize on the spot. Whether you’re collaborating on a work report, planning a family vacation, or preparing for a big presentation, these tasks can feel overwhelming.
Can you predict any possible roadblocks you’ll face? As much as you might want it, it’s just not possible, especially when you’re not the only one making the decisions.
How to let go of anxiety in this case?
- Jot down the situations that worry you the most
- List the challenges you may face
- Brainstorm how you can deal with them
Of course, this way, you won’t foresee any scenario. However, you’ll feel more prepared and in control, which can ease your anxiety.
7. Accept that something isn’t under your control
Well, but how about things you can’t fix at all? Chronic worrying about economic shifts, political changes, someone’s actions, or even the weather makes little sense.
Nonetheless, it just feels impossible to stop running these problems over your head, right? Answer the questions below and save the idea on how to stop worrying about things you can’t control.
- Is it a real problem that influences you right now or just a “what-if”?
- If it’s a “what-if,” how likely is it to happen?
- If it’s a real problem, how can you minimize its influence?
If the uncertainty is still here, you’ll need to accept it. You can’t control everything, but you can control how you react. It may be helpful to focus on maintaining a positive mindset and adapting to whatever comes your way.
8. Revise your sleeping habits
“Why do I wake up tired?” If this is a question you ask yourself every morning, it’s time to ring the alarm bells. Constant worries and lousy sleep are connected like two Oreo cookies. There are several hacks on how to improve your sleep and stop anxious thoughts:
- Choose blackout curtains and a sleep mask. Avoiding bright light helps the body produce melatonin and relax better.
- Choose a comfy mattress and pillow. Provide your spine with proper support to rest after an active day.
- Minimize noise. Turning on YouTube or Netflix to fall asleep isn’t a good idea. Ensure that it’s quiet in your bedroom.
- Keep a sleep schedule. Sounds boring, right? But this doesn’t mean that you need to refuse parties and nights out with friends. Just take care that you fall asleep and wake up at about the same time most nights.
Give these tips a try, and you’ll stop worrying about things you can’t control pretty quickly. Have you already implemented them? Read further.
9. Look at your plate
“You are what you eat.”
Of course, it doesn’t mean that a few french fries will lead to anxiety overload. However, we can’t deny that food influences our mental health and energy levels.
Sugar and processed food increase anxiety symptoms and can make you start worrying too much. Instead, focus on adding whole, nutritious foods to your diet.
Fresh fruits, vegetables, and whole grains can boost your mood and keep your energy steady. Nourishing your body with balanced meals might help you manage stress better and feel more in control.
10. Cut down on coffee and alcohol
You drink americano to get up, a cappuccino to start working, and a latte to relax after a tough day. 3, 4, or even 5 cups a day! I feel you.
Sometimes, all of us need “doping” to get more energetic, or vice versa, to relax. But when it comes to the question, “Why do I worry about everything?” remember how many cups of coffee or glasses of wine you drank over the last week.
How does it happen? Caffeine and alcohol impact our central nervous system. They change the levels of dopamine and serotonin in our bodies. As a result, our blood pressure rises, and we feel heart racing, which worsens anxiety.
Thus, I recommend drinking water or herbal tea, as they’ll make you feel much better.
11. Stay in motion
Lace-up those sneakers, hit the gym, and conquer the exercises you dread. Repeat the process at least thrice a week. Till the rest of your life. It’s not a horror movie; it’s your path to mental stability.
Sounds scary, right? But sport shouldn’t be a forced necessity; it can bring enjoyment and mental stability to your life. In fact, regular exercises lower the risk of developing anxiety by 60%.
If these stats motivate you, here are some tips to start enjoying sports and calm your worry thoughts down.
- Try different activities. Going to the gym isn’t the only fitness activity in the world. Try Kangoo Jumps, yoga, running, or dancing. Keep going until you find a kind of exercise that you enjoy doing.
- Don’t force yourself. A famous football player, Mike Singletary, once said, “Do you know what my favorite part of the game is? The opportunity to play.” Trust the process and enjoy it. That’s what makes us feel better.
- Understand your goal. You don’t want to participate in the Olympic Games or take first place in international competitions, right? Remember why you’re exercising — it’s a key to how to worry less.
Track your mood in less than 30 seconds with your smartphone. Try Breeze and watch your emotional swings easily.
12. Try daily gratitude practice
“I stress about everything. But is there anything positive in my life?”
Sometimes, asking yourself questions like this might be like shining a flashlight in a dark room. You may uncover hidden corners of your life filled with unexpected brightness.
Praise small achievements. Notice the slightest changes in your mental or physical state and celebrate them.
With the Breeze app, you can turn this into a habit. Note your wins, however tiny, and watch how focusing on these positive moments helps you shift your mindset and stop worrying.
13. Ask your friends and family for support
What is love? Love is support and dedication. Once you understand that you’re not alone, the world becomes a bright and exciting place.
Harry has Rone and Hermione. Frodo has Samwise. Shrek has a Donkey. Even the bravest heroes and the most evil ogres need friends for their accomplishments.
When you worry about yourself and everything around you, share these feelings with your loved ones. They may give great advice or provide a shoulder to cry on, which is priceless.
14. Strengthen social relations
Sometimes, we have the most perfect friends and family but still experience a lack of socialization. Maybe your loved ones are far away, or maybe your social battery is never running low, and you just need more.
How to stop anxious thoughts?
Make a point to connect with those around you. Whether it’s a quick chat with a coworker, catching up with an old friend, or even joining a local football club, engaging with others can provide emotional support.
15. Face your fears head-on
“How do I stop being anxious?” In some cases, you need to meet your fears and understand that they aren’t as scary as you imagined.
This is most common for situations that might cause social anxiety.
- public speaking
- job interviews
- meeting new people
- asking for help
You may start thinking, “How to stop feeling anxious about what people around think about me? How can I take the first step?”
If anxiety is holding you back and you can’t cope on your own, don’t hesitate to get help from a professional. It’s OK to work on it; it’s not OK to stay alone with the problem.
16. Free up your emotions
Ever feel like your anxiety is getting out of control because you’re bottling everything up? To manage chronic worrying, letting your feelings out can be a powerful strategy.
When you cry or get angry, you’re giving yourself a break from the worry loop. It’s like pressing pause on the stress while you deal with the emotions head-on.
So next time you’re overwhelmed, it might be better to free up your feelings and give yourself a chance to breathe easier.
17. Practice meditation
What does it feel like when you’re nervous? Constant worry, brain chatter, and inability to focus on positive moments. Something like that, right?
Meditation and mindfulness help you stay focused and calm the buzz of thoughts inside your head.
“But I don’t like sitting in a lotus pose and following someone’s voice.” That’s fine! You can find a vast number of practices on the Internet. Start from the guide on how to meditate — it will be enough to see noticeable changes.
18. Focus on the present moment
How to stop worrying about things you can’t control? Shift your focus to what you can handle.
Psychologist Victor Shamas once stated, “The present moment is the only one that matters, and what you are doing right now is as delightful as anything else.”
What should you worry about now while walking down the street, staying with your family, or doing this minor task? Nothing.
Most of us feel anxious about the future or frustrated about the past. But when you only try to stay in the present moment, everything feels much better. You don’t need to deal with all your problems at once; you can take baby steps to turn these problems into tasks and complete them.
19. Use positive affirmations
This step can help rewire your brain, and get more self-confident and peaceful.
Does repeating the same phrases sound too simple? Yes. But in reality when saying them thoughtfully on a regular basis you nurture positive thinking.
Here are a few examples of great affirmations:
- “I’m strong enough to face any situation.”
- “I focus on what I can do and release what I can’t change.”
- “I deserve a life filled with peace and joy.”
- “Challenges make me more resilient.”
- “I love myself and the people around.”
If you worry too much about what others think about you and want to improve self esteem, reading these self-love quotes might be rather helpful.
20. Lower your screen time
Staying online 24/7 is our new reality. Do you remember Ennui from Inside Out 2? Even a fictional character can’t stop scrolling the feed and… feeling bored.
In reality, this boredom often comes across with anxiety.
Think about the last time you scrolled TikTok for hours and then started worrying about things you can’t control. I believe there were dozens of such cases.
To break the cycle, it’s better to set a specific time for checking your socials and take regular breaks to reconnect with the real world. Consider replacing screen time with activities that make you happier, like going for a walk or spending quality time with loved ones.
21. Try the 333 rule for anxiety
While this isn’t a tip on how not to worry too much in general, it will be handy to stop being anxious right on the spot.
The 333 rule for anxiety is a simple technique you can use during tense moments. Everything you need is to:
- Name 3 things you see
- Name 3 sounds you hear
- Move 3 parts of your body
This sensory check-in pulls you out of the anxiety spiral and anchors you back into the present, making the chaos feel a little more manageable.
How to stop stressing about everything when tips don’t help? Get professional help
If you don’t know how to calm your anxiety, and none of the hacks seem to work, reach out to a professional. It’s OK not to have all the answers, especially in this rapidly changing world.
In 2023, around 13% of US adults were being treated by psychologists or other mental health professionals. And, often, it is the best option.
Here’s what Cimone Hanif, PhD, TLLP, states, “Excessive worrying can have many detrimental effects in your day-to-day life — so it is important to manage it appropriately! It’s important to note that managing your worries does not mean completely eliminating all concerns or stresses from your life. It involves developing healthy coping strategies and adopting a more balanced perspective. If excessive worrying persists and significantly interferes with your daily functioning, it’s advisable to seek professional help from a mental health provider.”
FAQ about how to stop anxiety
Why do I stress about everything?
The story is older than you think. Thousands of years ago, when our ancestors felt stressed or in danger, their bodies released hormones that helped them either run or fight. This turned on the emergency systems in their bodies.
In the age of constant physical threats, it was reasonable to mobilize energy and resources. Worrying and feeling nervous meant that the danger was close and people needed to be ready in order to survive.
Stress was a signal that helped them deal with challenges and adapt to an unfriendly environment.
But now, the threats are different. Instead of wild animals, we face work deadlines, social pressure, and information overload, which means we need to find new ways to manage stress.
What are the risk factors for constant worrying?
- Childhood trauma. If you witnessed or experienced traumatic events in childhood, worries can follow you for the rest of your life. Start from our article on how to work through childhood trauma to deal with it. You may need a therapist’s help as well.
- Drugs or alcohol. They activate the brain’s reward system, which releases dopamine, and you feel happier using them. However, over time, your body becomes unable to release dopamine without these substances. You start worrying about things you can’t control and get more anxious.
- Sleep or nutrition problems. I’ll focus on them in the next paragraph. Besides, you need to know that poor nutrition, impaired quality of sleep, and coffee addiction can turn you into an anxious mashed potato quite quickly.
What disorders cause excessive worrying?
Nevertheless, maybe you can’t stop worrying because of severe health disorders. You can read them in detail in the article on how to tell if nausea is from anxiety. But let’s enlist them briefly here.
- Phobias
- Panic Disorder
- Generalized Anxiety Disorder (GAD)
- Social Anxiety Disorder
- Post-Traumatic Stress Disorder (PTSD)
Disclaimer. Don’t try to diagnose yourself. If you have any mental health concerns, please talk to your healthcare provider.
