How to Stop Worrying ASAP

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Constantly worrying and thinking about the worst-case scenario is exhausting.

I get it, I’ve been here.

I used to have crippling panic attacks that were a result of my constant worrying.

It was difficult to manage but over time it’s gotten much better and I’ve been able to stop worrying.

These tips are simple however if you focus on them diligently they can make a big difference over time.

I hope these ideas help you and you’re able to find relief soon.

If you’re struggling I recommend you talk to a Doctor or a therapist (I use BetterHelp to talk to a therapist online at an affordable price).

Change the Story

  • A lot of the time when we’re worrying we’re playing out a narrative or story in your head.
  • Instead of letting your brain run wild take control of the narrative.
  • What’s the best-case scenario?
  • How could this all work out in your favor?
  • Instead of thinking about all the horrible things that could happen try and focus on positive outcomes.
  • Imagine everything working out magically.
  • This was really hard for me to learn how to do but it’s made a huge difference in my mindset and how I feel overall.
  • You’re thoughts create your feelings so if you can change your thoughts you can change the way that you feel.
  • Focus on the fact that good things happen all the time and things have worked out better than you could have imagined many times before.

Ground Yourself

  • When you find yourself starting to feel worried do some grounding exercises to bring yourself back into the present moment.
  • I noticed whenever I started to worry I was thinking about the future or replaying things that happened in the past.
  • Bring your focus to how your body feels to bring yourself into the present moment.
  • Take some deep breaths and remind yourself that you’re safe in the moment.
  • You can try carrying a worry stone in your pocket and when your mind starts to spiral focus intensely on how the rock feels in your hand to interrupt your negative thoughts.
  • If you’re looking for some good grounding techniques check out my blog post here to learn the techniques I use to manage anxiety.

how to stop worrying

Journal It Out

  • When I start to feel worried or overwhelmed I am often stressed out and have a lot to do.
  • I like to sit down with my journal and brain dump all of my thoughts out onto paper.
  • Write down anything that you need to or that’s been on your mind.
  • Include big and small things the idea is to just get everything out of your head and onto the page.
  • Once I have everything written down I will use my planner or Google calendar to put tasks on my schedule.
  • Remember, you don’t have to do everything at once and oftentimes even the things that are really important can be pushed back.
  • Ask yourself if there’s anything you can ask for an extension for, hire out or move off your schedule.

Move Your Body

I really hate exercising so I hate when I read articles like this and the person recommends working out.

You don’t want to exercise, I get it.

However, it can really make a huge difference.

If you don’t want to go to the gym just try a short workout video or go for a walk.

If you’re struggling with getting started I have a video about how to get started on a fitness journey.

Moving your body will help you take your mind off of whatever you’re worrying about and you get the endorphins as a bonus.

Making an effort to exercise and eat healthy has made a huge impact on my mental health.

It’s a lot more difficult to think about positive outcomes when you’re tired or feeling drained.

how to stop worrying


  • Meditating is a great way to become mindful of your thoughts and stay in the present moment.
  • I highly recommend the free meditation course on the Headspace app.
  • The course teaches you how to meditate one day at a time and it is really helpful.
  • I’ve paid for the subscription and I think it’s well worth it but start with the free course and see if it is something that helps you or not.


  • I often use gratitude to interrupt negative thought patterns and give my brain something positive to think about.
  • Try thinking about the people that you love most in the world or recall a favorite memory and challenge yourself to relive it in your mind moment by moment.
  • I’ve found that redirecting my thoughts is one of the best ways to stop myself from worrying all the time.
  • The trick is to have some positive memories or thoughts kind of qued up and ready to go when you start worrying.
  • As you think about your positive thoughts try and feel the emotion in your body.
  • For example, if you’re thinking about a family member that you love try and feel the emotion of love in your entire body.

Listen to Positivity

When my thoughts are causing me to feel stressed and overwhelmed it can be difficult to focus on something positive.

One of my favorite ways to change my thoughts is to listen to positivity.

I do this be putting on a podcast or an ebook.

It really helps me to hear someone else speaking positivity out loud and I try to focus on what they’re saying to quiet down my brain.

If you are looking for something to listen to go check out my favorite podcasts or audiobooks.

I also have my own podcast where I share all of my mindset and mental health tips. I’d love to have you subscribe!

Sometimes you just need to put a positive message between your ears to help you reset your mindset.

stop worrying

I hope this post gives you some ideas to help you stop worrying.

I’ve been managing my own anxiety for a long time and I have a lot of other posts about anxiety you can find here.

If you’re struggling I really encourage you to reach out to a Doctor or a Therapist (I use BetterHelp to talk to a therapist online at an affordable price).

Keep doing the research and trying different things until you find something that works for you.

I hope you find relief soon.

Want to remember these tips? Pin this post to your favorite Pinterest board!

how to stop worrying ASAP


stop worrying

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