How To Stop Worrying: Is It Possible?

If you’ve found yourself lying awake at night, fretting over a presentation for work or that conversation you recently had with a friend, or you feel like your brain is caught in a loop of worry, making it hard to focus on anything else, you're not alone. Worrying is something we all do, but it can become a source of stress and anxiety when it starts to take over our thoughts.

Various techniques and strategies may help individuals overcome their worries and feel less anxious. Read on to explore some of these approaches that focus on practical steps people can take to reduce worry.

How worrying can affect daily life

Worrying is a common experience for many people. However, worry can greatly affect a person’s ability to engage with daily life when it becomes chronic. Below are some causes of worry and descriptions of how worry can affect a person's everyday life.

Causes of worry

One possible cause of worry is the worry cycle. This cycle involves negative thoughts piling on top of each other, which can make it difficult for someone to break free. The more someone dwells on these negative thoughts, the more likely they are to develop anxiety or stress. This can make everyday life feel like an uphill challenge.

Negative feelings and thoughts can spiral into a self-perpetuating cycle, causing a state of continuous worry. For instance, someone who feels anxious might notice physical symptoms like a racing heartbeat. This can make them worry even more, noticing other physical signs, which can create a loop of escalating worry and negative thinking.

Chronic worry is not just mentally exhausting; it can also affect physical health. Sleep disruption, muscle tension, and a weakened immune system are some of the possible outcomes.

Chronic worrying may also affect relationships. When someone is always worried, they may frequently seek reassurance or constant support, which can burden relationships with friends and family. This can leave everyone feeling drained.

Worry versus anxiety disorders

Worry and anxiety are often used interchangeably, but they are different. Worry typically revolves around specific concerns like money, work, or relationship problems. However, when this worry becomes constant and not based on rational fears, it can turn into an anxiety disorder. One such disorder, generalized anxiety disorder (GAD), is defined by continuous, excessive worry about different aspects of life.

The symptoms of GAD often include:

• Constant worrying over multiple domains, such as work, relationships, and health
• Feeling tense, irritable, or restless
• Fatigue and muscle tension
• Difficulty concentrating and sleeping challenges

Chronic worry and anxiety disorders can greatly affect mental health, making daily tasks challenging to manage. Therefore, it may be helpful to recognize when worrying may be harmful. Here are some indicators that your worrying could be problematic:

• Your worries are persistent and uncontrollable
• The worry impacts your day-to-day activities
• You experience physical symptoms like headaches, fatigue, or muscle tension
• Your worries often involve worst-case scenarios or catastrophic outcomes

Approaches that may help you stop worrying

While worry is often a typical part of life, excessive worrying can have adverse effects on your emotional and physical health. Here are some strategies that may help manage and reduce worry:

Mindfulness and meditation

Practicing mindfulness and meditation may help individuals focus on the present moment, which can often reduce anxious thoughts. Deep breathing exercises and guided meditation sessions are specific techniques that may help increase mindfulness and improve your overall mental health.

Regular exercise and healthy diet

Keeping up with regular exercise and a balanced diet can positively impact your physical health which, in turn, may help reduce anxiety and worry. Physical activity releases endorphins, which can improve mood and reduce stress levels. A balanced diet may help provide the body with essential nutrients for optimal emotional and physical health.

Customizing your to-do list

Organizing and prioritizing tasks may help reduce stress and limit your worrying about daily responsibilities. Break down tasks into smaller, manageable steps and setting realistic deadlines may be helpful. This approach may provide a sense of control and accomplishment.

Aromatherapy

Aromatherapy involves using essential oils to promote relaxation and well-being. Diffusing calming scents like lavender or chamomile may create a soothing environment and help lessen worry.

Creating a worry time routine

Setting aside a specific time each day to process worries may help prevent them from taking over your day. Try setting aside 15 to 30 minutes to focus on anxious thoughts in a productive way. Acknowledge which ones are legitimate, versus which ones are not based in reality, and try to think of potential solutions. After the worry time is up, try to move on and focus on other thoughts.

Building a support system

Connecting with friends, family members, or support groups can provide an outlet to discuss worries and receive guidance. Sharing your thoughts and feelings with others may help elicit valuable perspectives and reduce your stress levels.

Addressing trauma or past experiences

Working through past traumas or challenging experiences may help uncover the root cause of your worry. Recognizing and addressing these issues can lead to emotional healing and a reduction in excessive worrying.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Finding a therapist

Seeking professional support from a therapist may provide you with the tools and strategies necessary to help manage and reduce worry. A trained mental health professional may help identify patterns of worry and create a personalized treatment plan.

Is online therapy effective for worrying?

Online therapy is a potential option for people seeking help for various mental health challenges, including excessive worrying. Online therapy may be a convenient and accessible option that allows more people to receive professional guidance without the need to travel to a therapist's office.

A study conducted on the effectiveness of online therapy showed positive outcomes for those living with an anxiety disorder. Results indicated that online therapy is effective in treating symptoms of generalized anxiety disorder. Individuals who engage in online therapy may benefit from the same level of guidance and support as those who attend in-person therapy sessions.