5 tips on how to stop worrying about everything 

Are you a “worst-case scenario” type of thinker and chronic worrier? Can’t help fixating on what could go wrong in daily life? Do you stay up late worrying about, you know... everything? A little worry in life is normal, even healthy, but for some people, it can be a constant battle to get out of their heads and focus on the present. 

If this type of rumination sounds like you, read on: we’ve compiled our top five tips to ease a whirling mind and worrisome thoughts. Plus, we’ve got some advice for what to do when your excessive worrying becomes, well... something to worry about. 

How can you stop worrying?

We’ve rounded up five evidence-backed tips and coping strategies that will benefit all worriers, regardless of what’s causing their worrying thoughts. 

1. Take a mindful relaxation break 

If your worries and negative thought patterns feel inescapable, it may be time to switch up your routine. Carve out some time for yourself to do something that you know relaxes you, like walking, doing yoga or another form of physical activity, getting fresh air, or taking a bath. Doing activities you enjoy releases endorphins, working to combat feelings of stress and worry. 

Worried you’ll take your worries with you? Use your relaxation break as an opportunity

to practice mindfulness—a time-tested technique that encourages attention and acceptance and can help ease stress and anxiety, supporting your overall wellness.

Here’s how to do it: bring your attention to the present moment. Focus on your breath, your thoughts, and any physical sensations you might be experiencing. It’s natural to want to shut off any anxious thoughts or uncomfortable sensations you might feel, but instead of preventing thoughts, let them flow freely and simply observe them without judgment.

Over time, mindfulness, and mindfulness meditation, can help you create distance from your worries, so you are less emotionally affected by them. 

2. Write down your worries 

Journaling is a popular way to manage, and let go of, worrying and negative thoughts. There are many ways to do it, but if you’re brand-new to journaling, a good place to start is simply by writing down your worries. Yes, all of them! Confronting your anxious thoughts in this way may feel intimidating, but putting your worries on paper can allow you to break the worry cycle and leave them behind when you’re done writing.

Plus, having a designated “worry time” to focus exclusively on your fears and concerns might bring some relief by itself. You may notice that the things you’re most worried about are what could happen, not what is happening.

If listing your worries isn’t enough to help you unburden yourself, you can take it a step

further. When you’re finished, consider your list of worries while asking yourself critical questions, like: 

• How likely is this to happen?
• Is it possible the outcome might not be as bad as I fear?
• Is there a way I could think about this worry or fear differently, or imagine a different, better outcome? 
• Could I make a plan for what I’d do if this does happen? What would my next steps be? 

Considering these questions can help you re-evaluate your worries, which could diminish their power. 

3. Learn your triggers 

For some people, constant worrying and negative thinking can be made worse by certain triggers. You can learn your own triggers by noticing the scenarios that regularly trigger your worry habit or tend to spike panic attacks.

You may find that scrolling social media at night always leaves you feeling worried, or talking to a particularly negative coworker leaves you gloomy or upset. (Committing to a regular journaling practice may make it even easier for you to identify your triggers and find stress relief.) 

Once you’ve learned the things that trigger your anxiety, you can make proactive decisions to avoid or amend these triggers—say, a “no phones before bed” rule or setting boundaries with your coworker —and thus control your stress response. And if you’re worried that your willpower may not be strong enough for these kinds of changes, consider adding tools that may help with your stress management. 

For example, apps that regulate screen time can effectively help you implement boundaries with mindless scrolling, contributing to stress reduction.

4. Practice breathing techniques 

Worrying can activate your sympathetic nervous system—the network of nerves that triggers your “fight or flight” response. Back when our ancestors were regularly fighting tigers, “fight or flight” was a useful way to help them stay alive. Think: rapid breathing, sweating, slowed-down digestion: all things that make you better at escaping dangerous situations, but aren’t quite as helpful when preparing for a big meeting with your boss.

The good news is that there’s a simple way to turn on your parasympathetic nervous system—the network of nerves that helps us calm down and relax after a period of stress. That hack? Controlling your breath. If you regularly find yourself suffering from the physical symptoms of worrying, like a pounding heart, high blood pressure, or rapid breathing, try some of the following proven deep breathing techniques. 

Diaphragmatic breathing

This breathing exercise sounds like a fancy term, but it really just means breathing from your belly rather than your chest. Belly breathing can help you take deeper, fuller breaths during stressful situations.

• Sit in a chair or lay down and put one hand on your chest and the other on your stomach.
• Breathe in slowly through your nose, focusing on filling up your belly with air. 
• The hand on your chest should stay still, while the one on your stomach should rise.
• Exhale through your mouth, feeling the hand on your stomach return to its original position.
• Repeat for several minutes until you notice the calming effect.

4-7-8 breathing

This breathing technique is widely used in therapeutic settings, but has its roots in pranayama, a breath-focused yogic technique.

• Breathe in through your nose while slowly counting to 4 in your head. 
• Hold your breath while slowly counting to 7 in your head.
• Exhale through your mouth while slowly counting to 8 in your head.
• Repeat these steps three more times.

Pursed lip breathing

This is one of the most effective ways to combat shortness of breath due to anxiety.

• Inhale through your nose with your mouth closed while slowly counting to 2 in your head.
• Purse or pucker your lips as though you’re about to whistle. 
• Exhale through your pursed lips while slowly counting to 4 in your head. 
• Repeat for several minutes.
• Always exhale for longer than you inhale.

With any of these breathing techniques, always take a break or sit down if you feel lightheaded. 

Bonus: if you find that breathing techniques are helpful for you, you may also benefit from progressive muscle relaxation, or PMR, a relaxation technique that can reduce feelings of anxiety by easing your muscle groups into a relaxed state. PMR involves systematically tensing, then relaxing groups of muscles to help release any muscle tension your worry may be causing.

5. Adjust your diet 

Research has shown that consuming caffeine can increase stress in those who are prone to worry. Similarly, researchers are studying the connection between alcohol consumption and anxiety. Many experts believe that removing or limiting both of these substances in your diet can help maximize your mental well-being in addition to calming techniques.

Experts also believe that maximizing hydration and eating a diet rich in fruits, vegetables, and whole grains can benefit both your mental and physical health. For example, this type of diet helps balance blood sugar, which can minimize jittery feelings and encourage calmness. 

What’s the difference between worry and anxiety?

If you're a worrier, it’s worth trying out each of these techniques to see what works best for you. However, you may discover they’re not enough on their own—and that’s OK. If journaling and cutting coffee aren’t, well, cutting it? That may be a sign that your worry is caused by an anxiety disorder or other mental health condition.

Unlike worry, anxiety is (or is a symptom of) a diagnosable medical condition. Many different mental health conditions can cause anxiety or are characterized by anxiety, including:

• Generalized Anxiety Disorder (GAD) 
• Post Traumatic Stress Disorder (PTSD) 
• Obsessive-Compulsive Disorder (OCD) 

If one of these, or a related mental health condition, is causing your anxiety, the symptoms will be severe enough to affect your everyday life, including your work and relationships.

These anxiety symptoms might include: 

• Feeling nervous or restless 
• A sense of impending panic or doom 
• Increased heart rate 
• Rapid breathing (hyperventilation) 
• Sweating or shaking 
• Insomnia 
• Gastrointestinal distress and stomach pain
• Trouble concentrating

Only a doctor can diagnose an anxiety or related mental health condition. If you’re concerned that your chronic worrying might be caused by an anxiety disorder, it’s time to see a psychiatrist.

Get professional support with Talkiatry 

The first step to treating any anxiety disorder is getting a clinical diagnosis from a qualified mental healthcare professional, like a psychiatrist. Treatment works, and professional help can make a huge difference in your symptoms and quality of life. 

Most people with anxiety disorders will benefit from a combination of medication and talk therapy, including techniques like cognitive behavioral therapy (CBT) that can help reframe your thinking. At Talkiatry, our psychiatrists work with therapists to ensure you have all the tools you need to manage your symptoms and get back to living your life.

With Talkiatry, you can see a psychiatrist from the comfort of your home, and you can schedule your first appointment in a matter of days. To get started, take our free online assessment, to see if Talkiatry is right for you and get matched with a psychiatrist. 

About Talkiatry

Talkiatry is a national psychiatry practice that provides in-network, virtual care. Co-founded by a patient and a triple-board-certified psychiatrist, Talkiatry has over 300 doctors, 60 insurance partners, and first visits available in days. We treat patients with anxiety, depression, trauma, ADHD, and more. Get started with a short online assessment. 

The information in this article is for informational and educational purposes only and should never be substituted for medical advice, diagnoses, or treatment. If you or someone you know may be in danger, call 911 or the National Suicide and Crisis Lifeline at 988 right away.

Sources:

Relaxation techniques: Breath control helps quell errant stress response | Harvard Health

How To Do the 4-7-8 Breathing Exercise | Cleveland Clinic

Pursed Lip Breathing: Technique, Purpose & Benefits | Cleveland Clinic

Progressive Muscle Relaxation - an overview | ScienceDirect Topics

Alcohol, Anxiety, and Depressive Disorders | PMC

Nutritional strategies to ease anxiety | Harvard Health

Anxiety disorders - Symptoms and causes | Mayo Clinic