7 Effective Techniques on How to Stop Worrying About Something

Understanding Worry

Worry is a natural human emotion when danger is near or when problems exist. Almost everyone has worried before. But when the worry becomes all-consuming, you must use a few techniques to help you overcome it. 

What does it mean to keep worrying or thinking about something persistently?

Persistent worry can disrupt your day and lead to anxiety. While it doesn't necessarily mean anything about you if you worry, persistent worry can affect your mental health and well-being. If there is a danger or problem that is chronic and ongoing, using techniques to ease your worry can help you throughout your day.

Common triggers for worry

Common triggers of worry are uncertain events, real or perceived danger, events not going as planned, and more. Each person is unique, and so are the events that would cause them to worry. Uncertainty, the unknown, danger, and problems can cause worry.

Recognizing the Impact of Worry

How worrying affects mental health

If your worry is hijacking your day, keeping you from completing the tasks you need to do, or distracting your brain and making you unable to focus, you could suffer from persistent worrying. 

Signs of excessive worrying

The signs of excessive worry include being unable to complete tasks (like work) that need to get done, inability to focus, restlessness, and sleep problems. If you are experiencing any of these symptoms, it could be time to prioritize these seven techniques that could stop your worrying:

Technique 1: Embracing Uncertainty

Accepting the unknown

This is definitely one that’s easier said than done. Worry stems from encountering a lot of unknowns. Will you get the job? Will you make rent this month? Will your partner bring you home safely? While it isn’t easy, several strategies could help you cultivate acceptance.

Strategies to cultivate acceptance

Mantras, meditation, and journaling can help you understand things you can’t control. If you worry about something you can’t control, a good mantra can be: “I can’t control that, but I can control what I do now.” This mantra helps you stay present and focus on the coping strategies or work you can complete in this moment rather than on something you can’t control. Journaling about the subject of worry can also help you process how it affects you and what you can do about it.

Technique 2: Prioritizing Mental Health

Creating a self-care routine

When we start worrying, focusing on what we can control is key. When worry starts, having a self-care routine handy can help you through the difficult moments. For example, whenever you start worrying, you may like to go on a run or paint. Or you could have a bath and a getting ready for bed routine that you want to do when worry starts in the evening. Get creative. A self-care routine can be anything you enjoy that makes you feel re-energized. 

Seeking professional support

Self-care can also mean booking a consultation with a local therapist to get support through a difficult moment. You don’t have to rely entirely on yourself. 

Technique 3: Healthy Coping Mechanisms

Nurturing healthy coping mechanisms is key, especially when worry sets in. A few healthy coping mechanisms include mindfulness, meditation, and journaling. 

Mindfulness and meditation practices

Mindfulness and meditation are coping mechanisms that can keep you present when worry sets in. Worry often takes us out of the present moment and into the future or past. We usually fare better when we can stay present and focus on what we can control. Practicing meditation and mindfulness, even when there isn’t any worry, will help you respond better when you are worrying about something.

Journaling as a therapeutic tool

Journaling can help you cope with the worry at hand and allow you to process what is happening. 

Technique 4: Reframing Negative Thoughts

Cognitive restructuring steps

Cognitive restructuring is a way to reframe negative thoughts. Rewiring how we approach our beliefs can take work, but it can also alter how we approach our worries (for the better). Cognitive restructuring steps include identifying distortions (especially those about your worry), challenging and disputing the negative thoughts or concerns that you are having, and then reframing your thoughts with more empowering ones. 

Challenging irrational beliefs

We often operate under many irrational beliefs, especially concerning worry. When thoughts come up, try to challenge them. This will enable you to keep positive thoughts and discard unhelpful ones.

Technique 5: Finding Peace of Mind Through Action

Identifying controllable elements

We often worry about something that is out of our control. But on the flip side, there are usually things we can control, like coping strategies, self-care routines, or refocusing on what we need to get done. Identifying what we can control relieves us from the worry of the event. For example, maybe you are worrying about your friend getting cancer. While there are many things you cannot control, you can control if you bring them food or if you increase how much you meditate in the morning or evening. Focusing on what you can control can help you stay focused and relieve worry. 

Setting actionable goals

Taking action often helps us escape a negative mindset, focusing on what we can’t control. When we set actionable goals to ease our worry, we focus more on what we can control than what is out of our control.

Moving forward with confidence

Easing your worry isn’t a piece of cake. It often requires restructuring belief systems and developing healthy coping mechanisms, all of which don’t happen overnight. Be patient with yourself. When you find something that works, use it and repeat it. Don’t judge your setbacks, and keep moving forward with confidence. 

If you want to talk to a therapist for advice or to set up a consultation, we are here for you. Reach out today!