Worrying is a common part of life. We worry about our jobs, school, money, relationships, the holidays, even life itself. While some level of concern is natural and even healthy, excessive worrying can lead to chronic stress, anxiety, and a diminished quality of life (American Psychological Association, 2023). When worry becomes overwhelming or habitual, it can prevent us from being present and enjoying our lives. Fortunately, there are effective, evidence-based strategies to reduce worry and promote emotional well-being.
Here are ten practical methods to help you worry less and live more:
1. Practice Meditation
Meditation involves training your mind to focus on the present and let go of unhelpful thoughts. Research shows that mindfulness meditation can reduce anxiety, improve emotional regulation, and enhance overall mental health (Goyal et al., 2014). Simple practices like focusing on your breath, repeating a calming mantra, or observing your thoughts without judgment can help break the cycle of worry.
Try this: Sit quietly for 10–15 minutes, close your eyes, and focus on slow, deep breathing. Apps like Headspace and Calm can also support your practice.
2. Schedule “Worry Time”
Instead of letting worries control your day, designate a specific time to focus on them. According to a study by Penn State University, people who set aside 20–30 minutes per day to think about their worries experienced reduced anxiety in just a few weeks (Borkovec et al., 1983).
Try this: Schedule a daily session—say, from 6:00–6:30 p.m.—to acknowledge and address your concerns. Outside of that time, practice redirecting your attention to more productive activities.
3. Differentiate Between Solvable and Unsolvable Problems
Not all worries are within your control. Learning to distinguish between solvable issues (like budgeting or preparing for a presentation) and unsolvable ones (such as other people’s opinions or the future) helps you focus your energy wisely (Leahy, Holland & McGinn, 2012).
Ask yourself: Is there something I can do about this right now? If yes, take action. If no, practice acceptance and let it go.
4. Write Down Your Worries
Journaling can help clarify your thoughts and make worries feel more manageable. Writing them down provides perspective and allows you to spot patterns or triggers over time (Smyth, 1998).
Try keeping a “worry journal” and categorize concerns (e.g., work, health, relationships). This can help you develop specific action plans or recognize recurring, irrational worries.
5. Practice Gratitude
Gratitude is a powerful antidote to worrying. Studies show that people who regularly express gratitude experience less anxiety and greater life satisfaction (Emmons & McCullough, 2003). It shifts your focus from what’s wrong to what’s right.
Each day, write down three things you’re grateful for—big or small. This simple practice can help rewire your brain to notice the positives.
6. Seek Discomfort on Purpose
Avoiding discomfort reinforces fear and anxiety. Facing uncomfortable situations, such as meeting new people or trying new things, can build resilience and reduce avoidance behaviors (Craske et al., 2014).
Try this: Step outside your comfort zone regularly. The more you challenge yourself, the more you expand your confidence and ability to cope.
7. Express Your Emotions
Bottling up emotions can intensify worry. Allowing yourself to feel and release emotions—whether it’s through crying, talking, or creative expression—can provide relief and clarity (Pennebaker, 1997).
Healthy emotional expression could include art, journaling, talking to someone, or even engaging in physical activity to release pent-up stress.
8. Challenge Catastrophic Thinking
Worriers often imagine worst-case scenarios. This habit, called “catastrophizing,” tends to be much more extreme than reality. Cognitive-behavioral therapy (CBT) techniques can help you identify and reframe these thoughts (Beck, 2011).
Try this: When you catch yourself thinking “what if…,” ask, How likely is this to happen? or What would I do if it did?
9. Talk It Out
Talking about your worries—whether with a friend or a therapist—can offer a fresh perspective and emotional support. Therapy, especially CBT, has been proven effective in treating anxiety and chronic worry (Hofmann et al., 2012).
Don’t hesitate to reach out. Sometimes, just saying your fears out loud helps them feel less overwhelming.
10. Accept Uncertainty
Much of our worry stems from the desire to control the uncontrollable. Acceptance and Commitment Therapy (ACT) encourages embracing uncertainty and focusing on values-driven action instead (Hayes et al., 2006).
Remember: Life is unpredictable, and that’s okay. Trust in your ability to handle whatever comes your way.
Final Thoughts
Worrying less doesn’t mean ignoring life’s challenges, it means approaching them with clarity, presence, and a proactive mindset. These strategies won’t eliminate every problem, but they can help you regain control, reduce anxiety, and live more meaningfully.
You don’t need to eliminate all fear to live freely, you just need to stop letting it run the show.
New Dimensions Can Help
If you find that worry is causing you to lose sleep or you are having difficulty eating (either eating too much or too little) with these behaviors lasting two weeks or more, New Dimensions can help. New Dimensions offers help for a sense of helplessness or hopelessness. We treat mental health and substance use issues for adults and adolescents (ages 13-17). Check out our website at www.nddtreatment.com. You do not have to lose sleep or have your normal daily living disrupted by worry, helplessness, or hopelessness. You are not alone, and help is available. Give us a call at 1-800-685-9796.
References:
- American Psychological Association. (2023). Stress in America Survey. https://www.apa.org
- Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press.
- Borkovec, T. D., Wilkinson, L., Folensbee, R., & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247–251.
- Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10–23.
- Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Personality and Social Psychology, 84(2), 377–389.
- Goyal, M., Singh, S., Sibinga, E. M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
- Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2006). Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change. Guilford Press.
- Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36, 427–440.
- Leahy, R. L., Holland, S. J., & McGinn, L. K. (2012). Treatment Plans and Interventions for Depression and Anxiety Disorders. Guilford Press.
- Pennebaker, J. W. (1997). Opening Up: The Healing Power of Expressing Emotions. Guilford Press.
- Smyth, J. M. (1998). Written Emotional Expression: Effect Sizes, Outcome Types, and Moderating Variables. Journal of Consulting and Clinical Psychology, 66(1), 174–184.