For example, you might set aside a half an hour after dinner each day for worrying. If a worry pops into your head at any other time, you can recognize it, but just tell yourself “I’ll think about that later. “[3] X Research source This technique lets you set your worries aside for awhile so you can get through your day.
This strategy works well with postponing your worries. Making note of them on the list can help you feel like you can let your worries go until “worry time. " Then, when it is worry time, you can just go over your list. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Be aware though that too much of this can be hard for your friends. If this is an ongoing issue, consider seeing a counselor or other mental health professional.
Social media use in particular may lead to conflict, and comparison of yourself with others. It can also make it harder to relax. All this can promote worry. Switching off your devices several times a day can give you more control over your relationship with technology.
The research has not discovered any impact on worries about things that have already happened. But, if you are in a troubling situation, do something patterned and repetitive with your hands. It might reduce worries about it later. [10] X Research source
Research on animals shows that exercise increases levels of serotonin. This is a brain chemical that relieves anxiety and makes you feel happier. [12] X Research source
Some people recommend taking “4-7-8” breaths when worried. To do this, exhale completely through your mouth. Then, inhale through your nose, counting to four as you do so. Hold your breath for seven seconds. Finally, exhale through your mouth, counting to eight as you do so. [13] X Research source
Meditation increases activity in the Ventromedial prefrontal cortex, the part of the brain that controls worrying. [14] X Research source It also grounds you in the present moment. Meditation, done right, should make it impossible to think about future problems, at least while you are meditating.
Essential oils and other aromatherapy products are available in many health stores and natural food shops. You can also try just smelling a grapefruit!
It is hard to avoid thinking about something you are actively trying not to think about. [17] X Research source Writing your worries down or setting a designated “worry time” can be very helpful in letting them pass. [18] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Is this problem one you can solve, or not? If a worry is about a problem you have the power to fix, the best remedy may be to start fixing it. Once you have a plan to fix the problem, you will be less worried. If you cannot solve the problem, accept it, work through it and move on. [19] X Research source Is this worry about something that is likely, or unlikely, to happen? A worry about something that is likely to happen may indeed be troubling. On the other hand, if you decide it is not likely to occur, this can be a first step in letting that worry go. [20] X Research source Is this worry about something about something really bad, or not? Think about what it is that you are worried might happen. If it did occur, how bad would it really be? Most things we worry about aren’t actually that terrible. If you decide it wouldn’t be a catastrophe, this can help you let go. That’s doubly true if it also isn’t that likely to happen![21] X Research source
For example, if you worry that you might get in a car accident, repeat in your head the words “I might get in a car accident, I might get in a car accident. " In the short term, this may increase you anxiety. But, after a little while, the words will lose their power and become boring to you. Chances are, they’ll stop popping up in your mind so often after that.
Is it possible to be certain about everything that might happen? In what way is needing certainty helpful to you? Do you tend to predict bad things will happen just because you are uncertain? Is that reasonable? Can you live with the possibility that a bad thing might happen, if that outcome is not likely? When worries come to mind, try to remind yourself of your answers to these questions.
Spend some time thinking about the people you spend time with, and how they affect you. It may even be helpful to keep a “worry diary” that tracks when you worry most. If you find that it’s right after seeing a certain person, you may decided you need to spend less time with him or her. Or, you might decide there are certain topics you don’t wish to discuss with this person any more. Changing your social circle can change the way you think.
Some people recommend a “stop, look, listen” technique. In this approach, when you are worrying, stop and recognize the worry. Take a deep breath. Then, look at your surroundings. Spend five minutes focusing on the details of the world around you. As you do so, speak calmly and reassure yourself that things will work out.
