You may believe that your constant worrying is harmful, that it’s going to drive you crazy or affect your physical health. Or you may worry that you’re going to lose all control over your worrying—that it will take over and never stop. Or writing down a habit or activity that improves our mood or stress levels. Write down how you feel, and how you can do this more often. Worries have a habit of piling up until our minds are too tired to do anything about them. Too much worry can cause your thoughts to race, eventually causing you to overthink. Journaling provides us with a perspective to our thoughts and helps us get more aware of how our mind works. Worries can unfold in endless ways. Nothing might happen, I might never get cancer, but I might. Or something better or worse might happen. These symptoms can also serve as a sign to examine how you’re feeling. You may need to practice deep breathing and focus on relieving your worry. Ultimately, one of the first steps towards learning how to stop worrying is to identify these physical symptoms. 2. Worry can cause a stress response

Paint or work on a creative project — the craft aisle at your favorite store probably has lots of kits with all the supplies you need Although cognitive distortions aren’t based on reality, they’re not easy to give up.Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. Cognitive distortions that add to worry, anxiety, and stress include:Creating a worry journal is a type of cognitive behavior therapy, and it’s known to significantly ease symptoms of anxiety. It will also come in handy to keep all the free self-care goodies you receive here organized in one place.

Writing down all you’re concerns/problems/worries tells your brain that these worries are important and you won’t forget them. You will work to solve the problem. At the end of the day, you’re the only one who can take the action needed to conquer your anxiety, worry less, and live the life you deserve. If you’re ready to learn how to stop worrying once and for all, try these strategies today. And remember — you’re not alone.

This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions. Don’t judge your worries, though. Your journal is a safe place to write down whatever’s on your mind. Even if you’re about the world ending or a possibility of a tsunami, write it down. Be it in the middle of work, during breakfast, as soon as you wake up, or before you go to bed. Writing your worries in your journal as soon as they come up will prevent them from vanishing later. If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control.

If you’re struggling as a chronic worrier, ask yourself, “What can I control?” This can help you be more proactive when there is something you can do. Plus, this mindset can help release your worry when you discover there’s nothing you need to do about the situation. Thinking about all the things that could go wrong doesn't make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, you need to learn how to embrace the uncertainty that we all face in life. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale. Start at your toes and give dedicated attention to each part of your body up to your head. When you feel tension, focus on breathing into that discomfort and physically relaxing. Slowly release the tightness in your body, and before you know it, you’ll have discovered one great method for how to stop worrying instantly. 4. Stop worrying by sharing your fears with supportive friends and family You may experience shortness of breath or chest pain when you start to worry. Practicing deep breathing can redirect your attention from your worries and help you become grounded in the present.When you feel your concentration waning, sitting in a quiet room and clearing your mind can do wonders for your well-being. Mindfulness and meditation can take your focus away from negative thoughts, stop you from feeling anxious, and inspire a state of calm. If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions. Write your thoughts down as they occur in their respective segment. This will help you prioritize your worries and help you figure which worry is most pressing at the moment. If it’s helpful, carry a mini journal around to write down specific worries that pop into your head. This will give you a grasp of the exact worries you are having. When anxiety, stress, and worry become too much to handle alone, the best method for how to stop worrying is to seek professional help.

Create a “worry period.” Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone. You may find your mind flits from worry to worry, emotion to emotion (work, love, money, kids, etc.) but you must narrow it down; get to the root of the worry.Want to learn how to stop worrying? One important step is to recognize the common symptoms of chronic worry or anxiety: Begley, S. DNA sleuths read the coronavirus genome, tracing its origins and looking for dangerous mutations. STAT http://bit.ly/37ma5xY (2020).