Tricks to Tackle Excessive Worrying

Tricks to Tackle Excessive Worrying

Tricks to Tackle Excessive Worrying

Worrying is something most of us do—whether it’s about work, relationships, or our future. But when it becomes a constant burden, it can overwhelm us and affect our daily lives. Instead of letting it spiral out of control, it’s essential to take steps to manage it before it grows into something more disruptive. Here are some practical ways to get ahead of excessive worrying:

1. Set Aside a 'Worry Time'

Constant worrying can eat up all your mental space, so why not schedule it? Pick a specific time in your day—maybe 15-20 minutes—when you allow yourself to think through your concerns. By giving your worries a confined space, you avoid letting them run wild all day. Outside of this time, make it a point to redirect your thoughts elsewhere.

2. Write Down Your Worries

It may sound simple, but writing down what’s bothering you can be a surprisingly effective tool. When worries are stuck in your head, they often seem bigger than they really are. Putting them on paper breaks that cycle, giving you a clearer perspective. Once you see them laid out, you can begin to assess whether they’re real issues or just products of overthinking.

3. Focus on What You Can Control

Worrying often stems from the feeling that things are slipping out of your control. But when you take a moment to distinguish between what you can and cannot influence, it helps create mental clarity. Concentrate on the things within your power and let go of what’s beyond your reach.

4. Take Action on Small Steps

When we’re stuck in a cycle of worry, it often feels like the issues are too massive to handle. Break them down into small, manageable steps. For instance, if you're worried about an upcoming deadline, list the things you need to do and start tackling them one by one. Acting on small parts helps reduce the anxiety that comes with feeling unproductive or overwhelmed.

5. Use Physical Activity as a Distraction

Exercise is a natural way to release tension and shift your focus. Whether it’s a walk outside, a quick yoga session, or even dancing to your favorite music, getting your body moving helps ease the mental strain. It also encourages the release of chemicals in your brain that boost your mood, naturally lessening the weight of worry.

6. Limit Your Exposure to Triggers

In today’s world, it’s easy to be bombarded by negative news or stressful social media content that can trigger more worry. If you notice certain sources heightening your anxiety, be proactive in limiting your exposure. Whether that means taking a break from social media or cutting down on how often you watch the news, it’s about creating boundaries for your mental health.

7. Practice Mindfulness or Grounding Techniques

Mindfulness helps you stay anchored in the present moment, making it harder for your mind to drift into a sea of worries. A simple way to start is to focus on your breathing or on small details in your environment—the smell of your coffee, the feel of a soft blanket. This interrupts the loop of negative thoughts and brings you back to a calmer state.

8. Talk it Out

Worries can shrink when shared with someone you trust. Whether it's a friend, family member, or therapist, talking through what’s troubling you can provide relief. You may even discover new perspectives or solutions that you hadn’t thought of. Just verbalizing what’s on your mind can sometimes be enough to make it feel lighter.

9. Replace 'What If' Thoughts

Worry is often fueled by 'what if' scenarios—what if things go wrong, what if this never gets better? Try shifting this pattern by asking yourself: 'What if things work out?' or 'What if everything is okay?' This change in framing helps train your brain to move toward positive outcomes rather than focusing only on worst-case scenarios.

10. Create a Relaxing Ritual

Building a routine to unwind, whether at the start or end of your day, is essential in managing excessive worry. This could be anything from reading a book, drinking tea, meditating, or taking a warm bath. A consistent calming practice signals to your mind that it’s okay to relax, helping to reduce your stress levels in the long run.




Worrying may be part of life, but it doesn’t have to control it. By using these methods, you can begin to regain control over your thoughts and shift toward a calmer, more peaceful mindset.