🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 121 (from laksa022)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa121.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying","crawl_time":1776693210,"first_indexed_time":1720654132,"http_code":200,"src_unparsed":"org,helpguide!www,\/mental-health\/anxiety\/how-to-stop-worrying s443","src_root_hash":"10679577116146527521","history_drop_reason":null,"meta_title":"How to Stop Worrying and End Anxious Thoughts","meta_descriptions":["Are you plagued by constant worries, fears, and anxious thoughts, especially about things you can’t control? These tips can help you learn how to stop worrying."],"attrs_boilerpipe_text":"How to stop worrying\nWorries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life.\nConstant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause\ninsomnia\n, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school.\nYou may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of\ngeneralized anxiety disorder (GAD)\n, a common\nanxiety disorder\nthat involves tension, nervousness, and a general feeling of unease that colors your whole life.\nIf you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.\nSigns you worry too much\nThe consequences of chronic worrying can manifest in various ways. Here are some examples of the physical, mental, and behavioral symptoms of constant worrying:\nRestlessness\n. You may feel physically jittery, or restless and unfocused at work or school because your attention is so focused on your worries.\nFatigue\n. You can feel exhausted if your body’s stress response is active for too long. You may find yourself sleeping a lot but quickly feeling tired again.\nSleeplessness\n. On the other hand, your worries can keep you awake at night. You might have a hard time quieting your thoughts before bed, kept awake by the various “what-if” situations running through your head.\nMuscle tension\nand pain\n. Many people carry stress in their bodies. You might clench your jaw when you’re worried, for example, which can trigger headaches. Or you may adopt a rigid posture, which causes aches and pains in other parts of the body.\nSelf-medication\n. You may\nself-medicate\nby turning to drugs or alcohol to change how you feel, or try to distract yourself from your worries by gambling or spending too much time online.\nChanges in social life\n. The effects of chronic worrying can also spill over into your social life. You might find that you become short-tempered with people around you, or even self-isolate from others because you feel so emotionally exhausted and on edge.\nSpeak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\nTake Assessment\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.\nLearn more\nWhy do I worry so much?\nConstant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying:\nNegative beliefs about worry\nYou 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.\nWhile negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging.\nPositive beliefs about worry\nYou may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something?\nIt’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.\nTips on how to stop worrying\nAlthough you can’t stop worrying entirely, there are steps you can take to better manage your anxious thoughts and reduce rumination. Some strategies involve setting aside a specific time to worry, challenging negative thought patterns, and identifying what’s beyond your control. You can also use techniques, such as exercise and meditation, to interrupt anxious spirals. Lastly, opening up to others and building mindfulness are additional ways you can improve your overall well-being.\nNot every strategy will work for every person. Experiment with each tip and stick with whatever works best for you.\nTip 1: Create a daily “worry” period\nIt’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help.\nTelling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid.\nBut that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.\nCreate a “worry period.”\nChoose 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.\nWrite down your worries.\nIf an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power.\nGo over your “worry list” during the worry period.\nIf the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day.\nPostponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think.\nTip 2: Challenge anxious thoughts\nIf 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 \ncognitive distortions\n.\nAlthough\ncognitive distortions\naren’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.\nCognitive distortions that add to worry, anxiety, and stress include:\nAll-or-nothing thinking\n. Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”\nOvergeneralization\n. Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.”\nThe mental filter\n. Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.”\nDiminishing the positive.\nComing up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.”\nJumping to conclusions\n. Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.”\nCatastrophizing.\nExpecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”\nEmotional reasoning.\nBelieving that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”\n‘Shoulds’ and ‘should-nots.’\nHolding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.”\nLabeling.\nCriticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.”\nPersonalization.\nAssuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.”\nHow to challenge these thoughts\nIn order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and anxious thoughts, you’ll develop a more balanced perspective.\nDuring your worry period, challenge your negative thoughts by asking yourself:\nWhat’s the evidence that the thought is true? That it’s not true?\nIs there a more positive, realistic way of looking at the situation?\nWhat’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?\nIs the thought helpful? How will worrying about it help me and how will it hurt me?\nWhat would I say to a friend who had this worry?\nTip 3: Ask yourself if a worry is something you can control\nResearch shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things.\nProblem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.\nIs your worry something you can control?\nIf a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control.\nIs the problem something you’re currently facing, rather than an imaginary what-if?\nIf the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic?\nCan you do something about the problem or prepare for it, or is it out of your control?\nProductive, solvable worries\nare those you can take action on right away. For example, if you’re\nworried about your bills\n, you could call your creditors to see about flexible payment options.\nUnproductive, uncontrollable worries\nare those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”\nIf the worry is in your control, start brainstorming\nMake a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control.\nAfter you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious.\nIf the worry is NOT in your control, accept the uncertainty\nIf you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.\nThinking 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\ndeal with the uncertainty\nthat we all face in life.\nTackle your need for immediate answers\n. Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen?\nDiscover how others cope with uncertainty\n. Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you’re worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious. \nTune into your emotions\n. Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!”\nBy using HelpGuide’s free\nEmotional Intelligence Toolkit\n, you can tune into your emotions and  start to accept your feelings, even those that are uncomfortable or don’t make sense.\nTip 4: Interrupt the cycle of worry and anxious thoughts\nIf you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety.\nBut there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying.\nGet up and get moving.\nExercise is a natural and effective anti-anxiety treatment\nbecause it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head.\nPay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.\nTake a yoga or tai chi class.\nBy focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state.\nMeditate.\nMeditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries.\nYou don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our\nfree audio meditations\nthat can guide you through the meditation process.\nPractice progressive muscle relaxation.\nThis can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately\ntensing and then releasing\ndifferent muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.\nTry deep breathing.\nWhen you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing\ndeep breathing exercises\n, you can calm your mind and quiet negative thoughts.\nRelaxation techniques can change the brain\nWhile the above\nrelaxation techniques\ncan provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular\nmeditation\n, for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.\nThe more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries.\nTip 5: Talk about your worrying\nIt may seem like a simplistic solution, but talking face to face with a trusted friend, family member, or\ntherapist\n—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening. Explore our in-depth review of the\nbest online therapy platforms\nto find the one that’s right for you.\nSpeak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\nTake Assessment\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.\nLearn more\nKeeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.\nBuild a strong support system.\nHuman beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to\nbuild new friendships\n.\nKnow who to avoid when you’re feeling anxious.\nYour anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem.\nTry helping others\n. The social contact aspect of\nvolunteering\ncan have a profound effect on your overall psychological well-being. While nothing relieves stress better than a meaningful connection to another person,\nworking with pets\n and other animals has also been shown to reduce stress and anxiety.\nTip 6: Practice mindfulness\nWorrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of\nmindfulness\ncan help you break free of your worries by bringing your attention back to the present.\nThis 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.\nAcknowledge and observe your worries.\nDon’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging.\nLet your worries go.\nNotice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck.\nStay focused on the present.\nPay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.\nRepeat daily.\nUsing mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.\nBasic mindfulness meditation\nFind a quiet place\nSit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs.\nClose your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.\nBreathe out through your mouth.\nFocus 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.\nIf your mind starts to wander, return your focus to your breathing with no judgment.\nTry to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts.\n[Listen:\nMindful Breathing Meditation\n]\nChronic worrying and your health\nFrom lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe your anxiety.\nBe patient with yourself as you try out different ways to rein in worrying. Rather than expect big changes overnight, look for small signs of success. You may feel a little less tension in your body, for example, or find that you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less worried.\nSupport resources\nSupport in the U.S.\nNAMI Helpline\n – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)\nFind a Therapist\n – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America)\nSupport in other countries\nSupport Groups\n – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)\nAnxiety UK\n – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)\nAnxiety Canada\n – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)\nSANE Help Centre\n – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).\nHelpline (India)\n – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330.\nFrom lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe. Be patient with yourself as you try out different ways to rein in worries. Rather than expect big changes overnight, look for small signs of success. Maybe you feel a little less tension in your body, or you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less stressed.\nMore Information\nGrupe, D. W., & Nitschke, J. B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14(7), 488–501.\nLink\nStubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108.\nLink\nNewman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology, 9, 275–297.\nLink\nKircanski, K., Thompson, R. J., Sorenson, J., Sherdell, L., & Gotlib, I. H. (2015). Rumination and Worry in Daily Life: Examining the Naturalistic Validity of Theoretical Constructs. Clinical Psychological Science : A Journal of the Association for Psychological Science, 3(6), 926–939.\nLink\nWells, A. (2005). The Metacognitive Model of GAD: Assessment of Meta-Worry and Relationship With DSM-IV Generalized Anxiety Disorder. Cognitive Therapy and Research, 29(1), 107–121.\nLink\nAylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559.\nLink\nAustralia, H. (2024, May 22).\nExcessive worry\n[Text\/html]. Healthdirect Australia.\nLink\nChu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2025). Physiology, Stress Reaction. In\nStatPearls\n. StatPearls Publishing.\nLink","attrs_markdown":"[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Group-13075.svg)](https:\/\/www.helpguide.org\/)\n\n- [Español](https:\/\/www.helpguide.org\/es\/ansiedad\/como-dejar-de-preocuparse)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n  - [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n  - [Jeanne Segal, Ph.D.](https:\/\/www.helpguide.org\/about-us\/jeanne-segal)\n  - [Advisory Council](https:\/\/www.helpguide.org\/professional-advisory-council)\n  - [Contact Us](https:\/\/www.helpguide.org\/contact-us)\n- [Resources](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying)\n  - [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n  - [Audio Meditations](https:\/\/www.helpguide.org\/mental-health\/meditation)\n  - 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[Newsletter](https:\/\/www.helpguide.org\/newsletter)\n- [Helplines](https:\/\/www.helpguide.org\/find-help)\n\nHow to stop worrying\n\n- How to stop worrying\n- Signs you worry too much\n- Why do I worry so much?\n- Tips on how to stop worrying\n- Tip 1: Create a “worry” period\n- Tip 2: Challenge anxious thoughts\n- Tip 3: Ask if it's in your control\n- Tip 4: Interrupt the cycle of worry\n- Tip 5: Talk about your worrying\n- Tip 6: Practice mindfulness\n- Chronic worrying and your health\n\n[Home](https:\/\/www.helpguide.org\/) [Choose a Therapist](https:\/\/www.helpguide.org\/)\n\n### Choose a Therapist\nThis therapist directory is offered in partnership with BetterHelp. If you sign up for therapy after clicking through from this site, HelpGuide will earn a commission. This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone.\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\nIf you're a BetterHelp therapist with questions about your directory listing, please contact [therapists@betterhelp.com](mailto:therapists@betterhelp.com)\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\n[Are You Feeling Suicidal? How to Cope with Thoughts of Suicide](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm\/are-you-feeling-suicidal)\n\n[![depression-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/depression-helpline.svg) Coping with depression Tips for overcoming depression one step at a time](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n\n[![generalized-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/generalized-helpline.svg) Generalized Anxiety Disorder Symptoms, treatment, and self-help for chronic anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n# How to Stop Worrying and End Anxious Thoughts\nLast updated on February 27, 2026\n\nAre you plagued by constant worries, fears, and anxious thoughts, especially about things you can’t control? These tips can help calm your worried mind, ease anxiety, and end negative thinking.\n\n![A spiral staircase winds upward and upward, symbolizing the steps for learning how to stop worrying.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/How-to-Stop-Worrying-1200x800.jpeg)\n\nBy  [Lawrence Robinson](https:\/\/www.helpguide.org\/bio\/lawrence-robinson), [Melinda Smith, M.A.](https:\/\/www.helpguide.org\/bio\/melinda-smith-ma) and [Jeanne Segal, Ph.D.](https:\/\/www.helpguide.org\/bio\/jeanne-segal-phd)\n\n- How to stop worrying\n- Signs you worry too much\n- Why do I worry so much?\n- Tips on how to stop worrying\n- Tip 1: Create a “worry” period\n- Tip 2: Challenge anxious thoughts\n- Tip 3: Ask if it's in your control\n- Tip 4: Interrupt the cycle of worry\n- Tip 5: Talk about your worrying\n- Tip 6: Practice mindfulness\n- Chronic worrying and your health\n\n## How to stop worrying\nWorries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life.\n\nConstant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause [insomnia](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures), headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school.\n\nYou may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of [generalized anxiety disorder (GAD)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad), a common [anxiety disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks) that involves tension, nervousness, and a general feeling of unease that colors your whole life.\n\nIf you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.\n\n## Signs you worry too much\nThe consequences of chronic worrying can manifest in various ways. Here are some examples of the physical, mental, and behavioral symptoms of constant worrying:\n\n**Restlessness**. You may feel physically jittery, or restless and unfocused at work or school because your attention is so focused on your worries.\n\n**Fatigue**. You can feel exhausted if your body’s stress response is active for too long. You may find yourself sleeping a lot but quickly feeling tired again.\n\n**Sleeplessness**. On the other hand, your worries can keep you awake at night. You might have a hard time quieting your thoughts before bed, kept awake by the various “what-if” situations running through your head.\n\n**Muscle tension** **and pain**. Many people carry stress in their bodies. You might clench your jaw when you’re worried, for example, which can trigger headaches. Or you may adopt a rigid posture, which causes aches and pains in other parts of the body.\n\n**Self-medication**. You may [self-medicate](https:\/\/www.helpguide.org\/mental-health\/addiction\/self-medicating) by turning to drugs or alcohol to change how you feel, or try to distract yourself from your worries by gambling or spending too much time online.\n\n**Changes in social life**. The effects of chronic worrying can also spill over into your social life. You might find that you become short-tempered with people around you, or even self-isolate from others because you feel so emotionally exhausted and on edge.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide)\n\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## Why do I worry so much?\nConstant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying:\n\n### **Negative beliefs about worry**\nYou 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.\n\nWhile negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging.\n\n### **Positive beliefs about worry**\nYou may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something?\n\nIt’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.\n\n## Tips on how to stop worrying\nAlthough you can’t stop worrying entirely, there are steps you can take to better manage your anxious thoughts and reduce rumination. Some strategies involve setting aside a specific time to worry, challenging negative thought patterns, and identifying what’s beyond your control. You can also use techniques, such as exercise and meditation, to interrupt anxious spirals. Lastly, opening up to others and building mindfulness are additional ways you can improve your overall well-being.\n\nNot every strategy will work for every person. Experiment with each tip and stick with whatever works best for you.\n\n## Tip 1: Create a daily “worry” period\nIt’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help.\n\nTelling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid.\n\nBut that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.\n\n1. **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.\n2. **Write down your worries.** If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power.\n3. **Go over your “worry list” during the worry period.** If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day.\n\nPostponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think.\n\n## Tip 2: Challenge anxious thoughts\nIf 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*.\n\nAlthough [cognitive distortions](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking) 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.\n\n### Cognitive distortions that add to worry, anxiety, and stress include:\n**All-or-nothing thinking**. Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”\n\n**Overgeneralization**. Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.”\n\n**The mental filter**. Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.”\n\n**Diminishing the positive.** Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.”\n\n**Jumping to conclusions**. Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.”\n\n**Catastrophizing.** Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”\n\n**Emotional reasoning.** Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”\n\n**‘Shoulds’ and ‘should-nots.’** Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.”\n\n**Labeling.** Criticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.”\n\n**Personalization.** Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.”\n\n### How to challenge these thoughts\nIn order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and anxious thoughts, you’ll develop a more balanced perspective.\n\nDuring your worry period, challenge your negative thoughts by asking yourself:\n\n- What’s the evidence that the thought is true? That it’s not true?\n- Is there a more positive, realistic way of looking at the situation?\n- What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?\n- Is the thought helpful? How will worrying about it help me and how will it hurt me?\n- What would I say to a friend who had this worry?\n## Tip 3: Ask yourself if a worry is something you can control\nResearch shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things.\n\nProblem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.\n\n### Is your worry something you can control?\nIf a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control.\n\n- Is the problem something you’re currently facing, rather than an imaginary what-if?\n- If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic?\n- Can you do something about the problem or prepare for it, or is it out of your control?\n\n**Productive, solvable worries** are those you can take action on right away. For example, if you’re [worried about your bills](https:\/\/www.helpguide.org\/mental-health\/stress\/coping-with-financial-stress), you could call your creditors to see about flexible payment options.\n\n**Unproductive, uncontrollable worries** are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”\n\n### If the worry is in your control, start brainstorming\nMake a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control.\n\nAfter you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious.\n\n### If the worry is NOT in your control, accept the uncertainty\nIf you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.\n\nThinking 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 [deal with the uncertainty](https:\/\/www.helpguide.org\/mental-health\/anxiety\/dealing-with-uncertainty) that we all face in life.\n\n**Tackle your need for immediate answers**. Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen?\n\n**Discover how others cope with uncertainty**. Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you’re worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious.\n\n**Tune into your emotions**. Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!”\n\nBy using HelpGuide’s free [Emotional Intelligence Toolkit](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-toolkit), you can tune into your emotions and start to accept your feelings, even those that are uncomfortable or don’t make sense.\n\n## Tip 4: Interrupt the cycle of worry and anxious thoughts\nIf you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety.\n\nBut there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying.\n\n**Get up and get moving.** [Exercise is a natural and effective anti-anxiety treatment](https:\/\/www.helpguide.org\/wellness\/fitness\/the-mental-health-benefits-of-exercise) because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head.\n\nPay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.\n\n**Take a yoga or tai chi class.** By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state.\n\n**Meditate.** Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries.\n\nYou don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our [free audio meditations](https:\/\/www.helpguide.org\/mental-health\/meditation) that can guide you through the meditation process.\n\n**Practice progressive muscle relaxation.** This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately [tensing and then releasing](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief#muscle-relaxation) different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.\n\n**Try deep breathing.** When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing [deep breathing exercises](https:\/\/www.helpguide.org\/mental-health\/meditation\/deep-breathing-meditation), you can calm your mind and quiet negative thoughts.\n\n### Relaxation techniques can change the brain\nWhile the above [relaxation techniques](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief) can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular [meditation](https:\/\/www.helpguide.org\/mental-health\/meditation), for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.\n\nThe more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries.\n\n## Tip 5: Talk about your worrying\nIt may seem like a simplistic solution, but talking face to face with a trusted friend, family member, or [therapist](https:\/\/www.helpguide.org\/mental-health\/treatment\/finding-a-therapist-who-can-help-you-heal)—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening. Explore our in-depth review of the [best online therapy platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy) to find the one that’s right for you.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide)\n\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n\nKeeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.\n\n**Build a strong support system.** Human beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to [build new friendships](https:\/\/www.helpguide.org\/relationships\/social-connection\/making-good-friends).\n\n**Know who to avoid when you’re feeling anxious.** Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem.\n\n**Try helping others**. The social contact aspect of [volunteering](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/volunteering-and-its-surprising-benefits) can have a profound effect on your overall psychological well-being. While nothing relieves stress better than a meaningful connection to another person, [working with pets](https:\/\/www.helpguide.org\/wellness\/pets\/mood-boosting-power-of-dogs) and other animals has also been shown to reduce stress and anxiety.\n\n## Tip 6: Practice mindfulness\nWorrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of [mindfulness](https:\/\/www.helpguide.org\/mental-health\/stress\/benefits-of-mindfulness) can help you break free of your worries by bringing your attention back to the present.\n\nThis 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.\n\n**Acknowledge and observe your worries.** Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging.\n\n**Let your worries go.** Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck.\n\n**Stay focused on the present.** Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.\n\n**Repeat daily.** Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.\n\n### Basic mindfulness meditation\n- Find a quiet place\n- Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs.\n- Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.\n- Breathe out through your mouth.\n- 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.\n- If your mind starts to wander, return your focus to your breathing with no judgment.\n- Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts.\n\n\\[Listen: [Mindful Breathing Meditation](https:\/\/www.helpguide.org\/mental-health\/meditation\/mindful-breathing-meditation)\\]\n\n## Chronic worrying and your health\nFrom lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe your anxiety.\n\nBe patient with yourself as you try out different ways to rein in worrying. Rather than expect big changes overnight, look for small signs of success. You may feel a little less tension in your body, for example, or find that you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less worried.\n\n#### Support resources\n### **Support in the U.S.**\n[NAMI Helpline](http:\/\/www.nami.org\/Find-Support\/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)\n\n[Find a Therapist](https:\/\/findyourtherapist.adaa.org\/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America)\n\n### **Support in other countries**\n[Support Groups](https:\/\/adaa.org\/find-help\/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)\n\n[Anxiety UK](http:\/\/www.anxietyuk.org.uk\/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)\n\n[Anxiety Canada](https:\/\/www.anxietycanada.com\/articles\/recommended-links\/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)\n\n[SANE Help Centre](https:\/\/www.sane.org\/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).\n\n[Helpline (India)](https:\/\/www.vandrevalafoundation.com\/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330.\n\nFrom lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe. Be patient with yourself as you try out different ways to rein in worries. Rather than expect big changes overnight, look for small signs of success. Maybe you feel a little less tension in your body, or you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less stressed.\n\n## More Information\nReferences\n\n1. Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14(7), 488–501.\n   [Link](https:\/\/doi.org\/10.1038\/nrn3524)\n2. Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108.\n   [Link](https:\/\/doi.org\/10.1016\/j.psychres.2016.12.020)\n3. Newman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology, 9, 275–297.\n   [Link](https:\/\/doi.org\/10.1146\/annurev-clinpsy-050212-185544)\n4. Kircanski, K., Thompson, R. J., Sorenson, J., Sherdell, L., & Gotlib, I. H. (2015). Rumination and Worry in Daily Life: Examining the Naturalistic Validity of Theoretical Constructs. Clinical Psychological Science : A Journal of the Association for Psychological Science, 3(6), 926–939.\n   [Link](https:\/\/doi.org\/10.1177\/2167702614566603)\n5. Wells, A. (2005). The Metacognitive Model of GAD: Assessment of Meta-Worry and Relationship With DSM-IV Generalized Anxiety Disorder. Cognitive Therapy and Research, 29(1), 107–121.\n   [Link](https:\/\/doi.org\/10.1007\/s10608-005-1652-0)\n6. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559.\n   [Link](https:\/\/doi.org\/10.1186\/s12913-018-3313-5)\n7. Australia, H. (2024, May 22). *Excessive worry* \\[Text\/html\\]. Healthdirect Australia.\n   [Link](https:\/\/www.healthdirect.gov.au\/excessive-worry)\n8. Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2025). Physiology, Stress Reaction. In *StatPearls*. StatPearls Publishing.\n   [Link](http:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541120\/)\n\n[Copy Link](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying)\n\nLink copied\\!\n\nShare\n\nPrint\n\nDownload PDF\n\n## More in Anxiety\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [I Feel Anxious](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n10 tips for dealing with anxiety\n\n[![A solitary person stands on a concrete stairway in a minimalist urban setting, wondering how to deal with anxiety.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/06\/DealingWithAnxiety-384x257.png)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Dealing with Uncertainty](https:\/\/www.helpguide.org\/mental-health\/anxiety\/dealing-with-uncertainty)\nHow to cope with events in life outside your control\n\n[![A person in a hot air balloon basket shaped like a question mark uses binoculars to look out at a sky filled with patterned clouds.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Dealing-with-Uncertainty-384x253.jpeg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/dealing-with-uncertainty)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Cognitive Distortions](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking)\nPut an end to negative thinking\n\n[![A woman's face is half obscured by out-of-focus glass](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/04\/CatastrophisingAndOtherCognitiveDistortions-384x257.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Can anxiety cause chest pain](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-cause-chest-pain)\nWondering if your chest pain is due to anxiety? Learn how to identify anxiety-related chest discomfort and when to seek emergency help.\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Anxiety Attack vs Panic Attack](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-attack-vs-panic-attack)\nWhile anxiety attacks and panic attacks can share some symptoms, there are key differences. Learn how to tell them apart and what to do if you’re experiencing anxiety or panic attacks.\n\n[![A young woman in a pink coat sits on a subway platform, covering her face with her hands in distress.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/12\/anxiety-attacks-vs-panic-attacks-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-attack-vs-panic-attack)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [High-Functioning Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety\/high-functioning-anxiety)\nSigns and how to cope\n\n[![A woman with short hair and large earrings leans against an office wall with eyes closed and hands clasped to her forehead in a moment of stress or deep focus.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/11\/High-Functioning-Anxiety-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/high-functioning-anxiety)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Cognitive Dissonance](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-dissonance)\nWhen your beliefs and actions conflict\n\n[![A woman gazes thoughtfully through window blinds, with a softly blurred background enhancing the sense of cognitive dissonance](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/11\/Cognitive-Dissonance-Definition-Examples-How-to-Reduce-It-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-dissonance)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Anxiety in Teens](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-in-children-and-teens)\nA parent’s guide to helping your child\n\n[![Shadows of swings on a playground](https:\/\/www.helpguide.org\/wp-content\/uploads\/2022\/01\/Anxiety-in-Children-and-Teens-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-in-children-and-teens)\n\nShare\n\nDownload PDF\n\n### More in Anxiety\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [I Feel Anxious](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n10 tips for dealing with anxiety\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Dealing with Uncertainty](https:\/\/www.helpguide.org\/mental-health\/anxiety\/dealing-with-uncertainty)\nHow to cope with events in life outside your control\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Cognitive Distortions](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking)\nPut an end to negative thinking\n\n![](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/10\/therapy-sidebar-384x229-1.jpg)\n\n#### Professional therapy, done online\nBetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=sidebar%20&aff_sub2=how-to-stop-worrying&source=helpguide)\n\n[HelpGuide is user supported. We may earn a commission from links you follow.](https:\/\/www.helpguide.org\/affiliate-disclosure)\n\n## Help us *help others*\nMillions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. 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Find helplines and other resources around the world.\n\n[Get Help](https:\/\/www.helpguide.org\/find-help)\n\n©1999-2026 HelpGuide.org   \n All rights reserved. HELPGUIDE.ORG INTERNATIONAL is a tax-exempt 501(c)3 organization (ID \\#45-4510670). Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis. [Learn more](https:\/\/www.helpguide.org\/terms-of-use).\n\n- [Terms of Use](https:\/\/www.helpguide.org\/terms-of-use)\n- [Privacy Policy](https:\/\/www.helpguide.org\/privacy-policy)\n- [Cookies Policy](https:\/\/www.helpguide.org\/cookie-policy)\n- [Affiliate Policy](https:\/\/www.helpguide.org\/affiliate-disclosure)","attrs_readable_markdown":"## How to stop worrying\nWorries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life.\n\nConstant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause [insomnia](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures), headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school.\n\nYou may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of [generalized anxiety disorder (GAD)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad), a common [anxiety disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks) that involves tension, nervousness, and a general feeling of unease that colors your whole life.\n\nIf you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.\n\n## Signs you worry too much\nThe consequences of chronic worrying can manifest in various ways. Here are some examples of the physical, mental, and behavioral symptoms of constant worrying:\n\n**Restlessness**. You may feel physically jittery, or restless and unfocused at work or school because your attention is so focused on your worries.\n\n**Fatigue**. You can feel exhausted if your body’s stress response is active for too long. You may find yourself sleeping a lot but quickly feeling tired again.\n\n**Sleeplessness**. On the other hand, your worries can keep you awake at night. You might have a hard time quieting your thoughts before bed, kept awake by the various “what-if” situations running through your head.\n\n**Muscle tension** **and pain**. Many people carry stress in their bodies. You might clench your jaw when you’re worried, for example, which can trigger headaches. Or you may adopt a rigid posture, which causes aches and pains in other parts of the body.\n\n**Self-medication**. You may [self-medicate](https:\/\/www.helpguide.org\/mental-health\/addiction\/self-medicating) by turning to drugs or alcohol to change how you feel, or try to distract yourself from your worries by gambling or spending too much time online.\n\n**Changes in social life**. The effects of chronic worrying can also spill over into your social life. You might find that you become short-tempered with people around you, or even self-isolate from others because you feel so emotionally exhausted and on edge.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## Why do I worry so much?\nConstant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying:\n\n### **Negative beliefs about worry**\nYou 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.\n\nWhile negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging.\n\n### **Positive beliefs about worry**\nYou may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something?\n\nIt’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.\n\n## Tips on how to stop worrying\nAlthough you can’t stop worrying entirely, there are steps you can take to better manage your anxious thoughts and reduce rumination. Some strategies involve setting aside a specific time to worry, challenging negative thought patterns, and identifying what’s beyond your control. You can also use techniques, such as exercise and meditation, to interrupt anxious spirals. Lastly, opening up to others and building mindfulness are additional ways you can improve your overall well-being.\n\nNot every strategy will work for every person. Experiment with each tip and stick with whatever works best for you.\n\n## Tip 1: Create a daily “worry” period\nIt’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help.\n\nTelling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid.\n\nBut that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.\n\n1. **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.\n2. **Write down your worries.** If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power.\n3. **Go over your “worry list” during the worry period.** If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day.\n\nPostponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think.\n\n## Tip 2: Challenge anxious thoughts\nIf 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*.\n\nAlthough [cognitive distortions](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking) 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.\n\n### Cognitive distortions that add to worry, anxiety, and stress include:\n**All-or-nothing thinking**. Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”\n\n**Overgeneralization**. Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.”\n\n**The mental filter**. Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.”\n\n**Diminishing the positive.** Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.”\n\n**Jumping to conclusions**. Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.”\n\n**Catastrophizing.** Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”\n\n**Emotional reasoning.** Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”\n\n**‘Shoulds’ and ‘should-nots.’** Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.”\n\n**Labeling.** Criticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.”\n\n**Personalization.** Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.”\n\n### How to challenge these thoughts\nIn order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and anxious thoughts, you’ll develop a more balanced perspective.\n\nDuring your worry period, challenge your negative thoughts by asking yourself:\n\n- What’s the evidence that the thought is true? That it’s not true?\n- Is there a more positive, realistic way of looking at the situation?\n- What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?\n- Is the thought helpful? How will worrying about it help me and how will it hurt me?\n- What would I say to a friend who had this worry?\n## Tip 3: Ask yourself if a worry is something you can control\nResearch shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things.\n\nProblem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen.\n\n### Is your worry something you can control?\nIf a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control.\n\n- Is the problem something you’re currently facing, rather than an imaginary what-if?\n- If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic?\n- Can you do something about the problem or prepare for it, or is it out of your control?\n\n**Productive, solvable worries** are those you can take action on right away. For example, if you’re [worried about your bills](https:\/\/www.helpguide.org\/mental-health\/stress\/coping-with-financial-stress), you could call your creditors to see about flexible payment options.\n\n**Unproductive, uncontrollable worries** are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”\n\n### If the worry is in your control, start brainstorming\nMake a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control.\n\nAfter you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious.\n\n### If the worry is NOT in your control, accept the uncertainty\nIf you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.\n\nThinking 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 [deal with the uncertainty](https:\/\/www.helpguide.org\/mental-health\/anxiety\/dealing-with-uncertainty) that we all face in life.\n\n**Tackle your need for immediate answers**. Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen?\n\n**Discover how others cope with uncertainty**. Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you’re worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious.\n\n**Tune into your emotions**. Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!”\n\nBy using HelpGuide’s free [Emotional Intelligence Toolkit](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-toolkit), you can tune into your emotions and start to accept your feelings, even those that are uncomfortable or don’t make sense.\n\n## Tip 4: Interrupt the cycle of worry and anxious thoughts\nIf you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety.\n\nBut there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying.\n\n**Get up and get moving.** [Exercise is a natural and effective anti-anxiety treatment](https:\/\/www.helpguide.org\/wellness\/fitness\/the-mental-health-benefits-of-exercise) because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head.\n\nPay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.\n\n**Take a yoga or tai chi class.** By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state.\n\n**Meditate.** Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries.\n\nYou don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our [free audio meditations](https:\/\/www.helpguide.org\/mental-health\/meditation) that can guide you through the meditation process.\n\n**Practice progressive muscle relaxation.** This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately [tensing and then releasing](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief#muscle-relaxation) different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.\n\n**Try deep breathing.** When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing [deep breathing exercises](https:\/\/www.helpguide.org\/mental-health\/meditation\/deep-breathing-meditation), you can calm your mind and quiet negative thoughts.\n\n### Relaxation techniques can change the brain\nWhile the above [relaxation techniques](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief) can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular [meditation](https:\/\/www.helpguide.org\/mental-health\/meditation), for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.\n\nThe more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries.\n\n## Tip 5: Talk about your worrying\nIt may seem like a simplistic solution, but talking face to face with a trusted friend, family member, or [therapist](https:\/\/www.helpguide.org\/mental-health\/treatment\/finding-a-therapist-who-can-help-you-heal)—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening. Explore our in-depth review of the [best online therapy platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy) to find the one that’s right for you.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n\nKeeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.\n\n**Build a strong support system.** Human beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to [build new friendships](https:\/\/www.helpguide.org\/relationships\/social-connection\/making-good-friends).\n\n**Know who to avoid when you’re feeling anxious.** Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem.\n\n**Try helping others**. The social contact aspect of [volunteering](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/volunteering-and-its-surprising-benefits) can have a profound effect on your overall psychological well-being. While nothing relieves stress better than a meaningful connection to another person, [working with pets](https:\/\/www.helpguide.org\/wellness\/pets\/mood-boosting-power-of-dogs) and other animals has also been shown to reduce stress and anxiety.\n\n## Tip 6: Practice mindfulness\nWorrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of [mindfulness](https:\/\/www.helpguide.org\/mental-health\/stress\/benefits-of-mindfulness) can help you break free of your worries by bringing your attention back to the present.\n\nThis 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.\n\n**Acknowledge and observe your worries.** Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging.\n\n**Let your worries go.** Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck.\n\n**Stay focused on the present.** Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.\n\n**Repeat daily.** Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.\n\n### Basic mindfulness meditation\n- Find a quiet place\n- Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs.\n- Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.\n- Breathe out through your mouth.\n- 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.\n- If your mind starts to wander, return your focus to your breathing with no judgment.\n- Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts.\n\n\\[Listen: [Mindful Breathing Meditation](https:\/\/www.helpguide.org\/mental-health\/meditation\/mindful-breathing-meditation)\\]\n\n## Chronic worrying and your health\nFrom lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe your anxiety.\n\nBe patient with yourself as you try out different ways to rein in worrying. Rather than expect big changes overnight, look for small signs of success. You may feel a little less tension in your body, for example, or find that you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less worried.\n\n#### Support resources\n### **Support in the U.S.**\n[NAMI Helpline](http:\/\/www.nami.org\/Find-Support\/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)\n\n[Find a Therapist](https:\/\/findyourtherapist.adaa.org\/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America)\n\n### **Support in other countries**\n[Support Groups](https:\/\/adaa.org\/find-help\/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)\n\n[Anxiety UK](http:\/\/www.anxietyuk.org.uk\/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)\n\n[Anxiety Canada](https:\/\/www.anxietycanada.com\/articles\/recommended-links\/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)\n\n[SANE Help Centre](https:\/\/www.sane.org\/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).\n\n[Helpline (India)](https:\/\/www.vandrevalafoundation.com\/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330.\n\nFrom lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe. Be patient with yourself as you try out different ways to rein in worries. Rather than expect big changes overnight, look for small signs of success. Maybe you feel a little less tension in your body, or you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less stressed.\n\n## More Information\n1. Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14(7), 488–501.\n   [Link](https:\/\/doi.org\/10.1038\/nrn3524)\n2. Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108.\n   [Link](https:\/\/doi.org\/10.1016\/j.psychres.2016.12.020)\n3. Newman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology, 9, 275–297.\n   [Link](https:\/\/doi.org\/10.1146\/annurev-clinpsy-050212-185544)\n4. Kircanski, K., Thompson, R. J., Sorenson, J., Sherdell, L., & Gotlib, I. H. (2015). Rumination and Worry in Daily Life: Examining the Naturalistic Validity of Theoretical Constructs. Clinical Psychological Science : A Journal of the Association for Psychological Science, 3(6), 926–939.\n   [Link](https:\/\/doi.org\/10.1177\/2167702614566603)\n5. Wells, A. (2005). The Metacognitive Model of GAD: Assessment of Meta-Worry and Relationship With DSM-IV Generalized Anxiety Disorder. Cognitive Therapy and Research, 29(1), 107–121.\n   [Link](https:\/\/doi.org\/10.1007\/s10608-005-1652-0)\n6. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559.\n   [Link](https:\/\/doi.org\/10.1186\/s12913-018-3313-5)\n7. Australia, H. (2024, May 22). *Excessive worry* \\[Text\/html\\]. Healthdirect Australia.\n   [Link](https:\/\/www.healthdirect.gov.au\/excessive-worry)\n8. Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2025). Physiology, Stress Reaction. In *StatPearls*. StatPearls Publishing.\n   [Link](http:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541120\/)","meta_canonical":null}

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Boilerpipe Text	How to stop worrying Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life. Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia , headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of generalized anxiety disorder (GAD) , a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life. If you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective. Signs you worry too much The consequences of chronic worrying can manifest in various ways. Here are some examples of the physical, mental, and behavioral symptoms of constant worrying: Restlessness . You may feel physically jittery, or restless and unfocused at work or school because your attention is so focused on your worries. Fatigue . You can feel exhausted if your body’s stress response is active for too long. You may find yourself sleeping a lot but quickly feeling tired again. Sleeplessness . On the other hand, your worries can keep you awake at night. You might have a hard time quieting your thoughts before bed, kept awake by the various “what-if” situations running through your head. Muscle tension and pain . Many people carry stress in their bodies. You might clench your jaw when you’re worried, for example, which can trigger headaches. Or you may adopt a rigid posture, which causes aches and pains in other parts of the body. Self-medication . You may self-medicate by turning to drugs or alcohol to change how you feel, or try to distract yourself from your worries by gambling or spending too much time online. Changes in social life . The effects of chronic worrying can also spill over into your social life. You might find that you become short-tempered with people around you, or even self-isolate from others because you feel so emotionally exhausted and on edge. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. Take Assessment HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more Why do I worry so much? Constant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying: Negative beliefs about worry 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. While negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging. Positive beliefs about worry You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something? It’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind. Tips on how to stop worrying Although you can’t stop worrying entirely, there are steps you can take to better manage your anxious thoughts and reduce rumination. Some strategies involve setting aside a specific time to worry, challenging negative thought patterns, and identifying what’s beyond your control. You can also use techniques, such as exercise and meditation, to interrupt anxious spirals. Lastly, opening up to others and building mindfulness are additional ways you can improve your overall well-being. Not every strategy will work for every person. Experiment with each tip and stick with whatever works best for you. Tip 1: Create a daily “worry” period It’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Telling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid. But that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later. 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. Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power. Go over your “worry list” during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day. Postponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think. Tip 2: Challenge anxious thoughts 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 . 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: All-or-nothing thinking . Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.” Overgeneralization . Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.” The mental filter . Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.” Diminishing the positive. Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.” Jumping to conclusions . Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.” Catastrophizing. Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!” Emotional reasoning. Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.” ‘Shoulds’ and ‘should-nots.’ Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.” Labeling. Criticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.” Personalization. Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.” How to challenge these thoughts In order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and anxious thoughts, you’ll develop a more balanced perspective. During your worry period, challenge your negative thoughts by asking yourself: What’s the evidence that the thought is true? That it’s not true? Is there a more positive, realistic way of looking at the situation? What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes? Is the thought helpful? How will worrying about it help me and how will it hurt me? What would I say to a friend who had this worry? Tip 3: Ask yourself if a worry is something you can control Research shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things. Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen. Is your worry something you can control? If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control. Is the problem something you’re currently facing, rather than an imaginary what-if? If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic? Can you do something about the problem or prepare for it, or is it out of your control? Productive, solvable worries are those you can take action on right away. For example, if you’re worried about your bills , you could call your creditors to see about flexible payment options. Unproductive, uncontrollable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?” If the worry is in your control, start brainstorming Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious. If the worry is NOT in your control, accept the uncertainty If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work. 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 deal with the uncertainty that we all face in life. Tackle your need for immediate answers . Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen? Discover how others cope with uncertainty . Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you’re worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious. Tune into your emotions . Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!” By using HelpGuide’s free Emotional Intelligence Toolkit , you can tune into your emotions and start to accept your feelings, even those that are uncomfortable or don’t make sense. Tip 4: Interrupt the cycle of worry and anxious thoughts If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety. But there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying. Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head. Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin. Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state. Meditate. Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries. You don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our free audio meditations that can guide you through the meditation process. Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow. Try deep breathing. When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing deep breathing exercises , you can calm your mind and quiet negative thoughts. Relaxation techniques can change the brain While the above relaxation techniques can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular meditation , for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy. The more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries. Tip 5: Talk about your worrying It may seem like a simplistic solution, but talking face to face with a trusted friend, family member, or therapist —someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening. Explore our in-depth review of the best online therapy platforms to find the one that’s right for you. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. Take Assessment HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone. Build a strong support system. Human beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to build new friendships . Know who to avoid when you’re feeling anxious. Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem. Try helping others . The social contact aspect of volunteering can have a profound effect on your overall psychological well-being. While nothing relieves stress better than a meaningful connection to another person, working with pets and other animals has also been shown to reduce stress and anxiety. Tip 6: Practice mindfulness Worrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. 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. Acknowledge and observe your worries. Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging. Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck. Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment. Repeat daily. Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle. Basic mindfulness meditation Find a quiet place Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs. Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully. Breathe out through your mouth. 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. If your mind starts to wander, return your focus to your breathing with no judgment. Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts. [Listen: Mindful Breathing Meditation ] Chronic worrying and your health From lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe your anxiety. Be patient with yourself as you try out different ways to rein in worrying. Rather than expect big changes overnight, look for small signs of success. You may feel a little less tension in your body, for example, or find that you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less worried. Support resources Support in the U.S. NAMI Helpline – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness) Find a Therapist – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America) Support in other countries Support Groups – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America) Anxiety UK – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) Anxiety Canada – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada) SANE Help Centre – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). Helpline (India) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. From lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe. Be patient with yourself as you try out different ways to rein in worries. Rather than expect big changes overnight, look for small signs of success. Maybe you feel a little less tension in your body, or you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less stressed. More Information Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14(7), 488–501. Link Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. Link Newman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology, 9, 275–297. Link Kircanski, K., Thompson, R. J., Sorenson, J., Sherdell, L., & Gotlib, I. H. (2015). Rumination and Worry in Daily Life: Examining the Naturalistic Validity of Theoretical Constructs. Clinical Psychological Science : A Journal of the Association for Psychological Science, 3(6), 926–939. Link Wells, A. (2005). The Metacognitive Model of GAD: Assessment of Meta-Worry and Relationship With DSM-IV Generalized Anxiety Disorder. Cognitive Therapy and Research, 29(1), 107–121. Link Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. Link Australia, H. (2024, May 22). Excessive worry [Text/html]. Healthdirect Australia. Link Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2025). Physiology, Stress Reaction. In StatPearls . StatPearls Publishing. Link
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These tips can help calm your worried mind, ease anxiety, and end negative thinking. ![A spiral staircase winds upward and upward, symbolizing the steps for learning how to stop worrying.](https://www.helpguide.org/wp-content/uploads/2023/02/How-to-Stop-Worrying-1200x800.jpeg) By [Lawrence Robinson](https://www.helpguide.org/bio/lawrence-robinson), [Melinda Smith, M.A.](https://www.helpguide.org/bio/melinda-smith-ma) and [Jeanne Segal, Ph.D.](https://www.helpguide.org/bio/jeanne-segal-phd) - How to stop worrying - Signs you worry too much - Why do I worry so much? - Tips on how to stop worrying - Tip 1: Create a “worry” period - Tip 2: Challenge anxious thoughts - Tip 3: Ask if it's in your control - Tip 4: Interrupt the cycle of worry - Tip 5: Talk about your worrying - Tip 6: Practice mindfulness - Chronic worrying and your health ## How to stop worrying Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life. Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause [insomnia](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures), headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of [generalized anxiety disorder (GAD)](https://www.helpguide.org/mental-health/anxiety/generalized-anxiety-disorder-gad), a common [anxiety disorder](https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks) that involves tension, nervousness, and a general feeling of unease that colors your whole life. If you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective. ## Signs you worry too much The consequences of chronic worrying can manifest in various ways. Here are some examples of the physical, mental, and behavioral symptoms of constant worrying: Restlessness. You may feel physically jittery, or restless and unfocused at work or school because your attention is so focused on your worries. Fatigue. You can feel exhausted if your body’s stress response is active for too long. You may find yourself sleeping a lot but quickly feeling tired again. Sleeplessness. On the other hand, your worries can keep you awake at night. You might have a hard time quieting your thoughts before bed, kept awake by the various “what-if” situations running through your head. Muscle tension and pain. Many people carry stress in their bodies. You might clench your jaw when you’re worried, for example, which can trigger headaches. Or you may adopt a rigid posture, which causes aches and pains in other parts of the body. Self-medication. You may [self-medicate](https://www.helpguide.org/mental-health/addiction/self-medicating) by turning to drugs or alcohol to change how you feel, or try to distract yourself from your worries by gambling or spending too much time online. Changes in social life. The effects of chronic worrying can also spill over into your social life. You might find that you become short-tempered with people around you, or even self-isolate from others because you feel so emotionally exhausted and on edge. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## Why do I worry so much? Constant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying: ### Negative beliefs about worry 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. While negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging. ### Positive beliefs about worry You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something? It’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind. ## Tips on how to stop worrying Although you can’t stop worrying entirely, there are steps you can take to better manage your anxious thoughts and reduce rumination. Some strategies involve setting aside a specific time to worry, challenging negative thought patterns, and identifying what’s beyond your control. You can also use techniques, such as exercise and meditation, to interrupt anxious spirals. Lastly, opening up to others and building mindfulness are additional ways you can improve your overall well-being. Not every strategy will work for every person. Experiment with each tip and stick with whatever works best for you. ## Tip 1: Create a daily “worry” period It’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Telling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid. But that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later. 1. 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. 2. Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power. 3. Go over your “worry list” during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day. Postponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think. ## Tip 2: Challenge anxious thoughts 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. Although [cognitive distortions](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) 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: All-or-nothing thinking. Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.” Overgeneralization. Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.” The mental filter. Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.” Diminishing the positive. Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.” Jumping to conclusions. Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.” Catastrophizing. Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!” Emotional reasoning. Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.” ‘Shoulds’ and ‘should-nots.’ Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.” Labeling. Criticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.” Personalization. Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.” ### How to challenge these thoughts In order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and anxious thoughts, you’ll develop a more balanced perspective. During your worry period, challenge your negative thoughts by asking yourself: - What’s the evidence that the thought is true? That it’s not true? - Is there a more positive, realistic way of looking at the situation? - What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes? - Is the thought helpful? How will worrying about it help me and how will it hurt me? - What would I say to a friend who had this worry? ## Tip 3: Ask yourself if a worry is something you can control Research shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things. Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen. ### Is your worry something you can control? If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control. - Is the problem something you’re currently facing, rather than an imaginary what-if? - If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic? - Can you do something about the problem or prepare for it, or is it out of your control? Productive, solvable worries are those you can take action on right away. For example, if you’re [worried about your bills](https://www.helpguide.org/mental-health/stress/coping-with-financial-stress), you could call your creditors to see about flexible payment options. Unproductive, uncontrollable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?” ### If the worry is in your control, start brainstorming Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious. ### If the worry is NOT in your control, accept the uncertainty If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work. 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 [deal with the uncertainty](https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty) that we all face in life. Tackle your need for immediate answers. Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen? Discover how others cope with uncertainty. Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you’re worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious. Tune into your emotions. Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!” By using HelpGuide’s free [Emotional Intelligence Toolkit](https://www.helpguide.org/mental-health/wellbeing/emotional-intelligence-toolkit), you can tune into your emotions and start to accept your feelings, even those that are uncomfortable or don’t make sense. ## Tip 4: Interrupt the cycle of worry and anxious thoughts If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety. But there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying. Get up and get moving. [Exercise is a natural and effective anti-anxiety treatment](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head. Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin. Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state. Meditate. Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries. You don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our [free audio meditations](https://www.helpguide.org/mental-health/meditation) that can guide you through the meditation process. Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately [tensing and then releasing](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief#muscle-relaxation) different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow. Try deep breathing. When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing [deep breathing exercises](https://www.helpguide.org/mental-health/meditation/deep-breathing-meditation), you can calm your mind and quiet negative thoughts. ### Relaxation techniques can change the brain While the above [relaxation techniques](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular [meditation](https://www.helpguide.org/mental-health/meditation), for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy. The more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries. ## Tip 5: Talk about your worrying It may seem like a simplistic solution, but talking face to face with a trusted friend, family member, or [therapist](https://www.helpguide.org/mental-health/treatment/finding-a-therapist-who-can-help-you-heal)—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening. Explore our in-depth review of the [best online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy) to find the one that’s right for you. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone. Build a strong support system. Human beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to [build new friendships](https://www.helpguide.org/relationships/social-connection/making-good-friends). Know who to avoid when you’re feeling anxious. Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem. Try helping others. The social contact aspect of [volunteering](https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits) can have a profound effect on your overall psychological well-being. While nothing relieves stress better than a meaningful connection to another person, [working with pets](https://www.helpguide.org/wellness/pets/mood-boosting-power-of-dogs) and other animals has also been shown to reduce stress and anxiety. ## Tip 6: Practice mindfulness Worrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of [mindfulness](https://www.helpguide.org/mental-health/stress/benefits-of-mindfulness) can help you break free of your worries by bringing your attention back to the present. 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. Acknowledge and observe your worries. Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging. Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck. Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment. Repeat daily. Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle. ### Basic mindfulness meditation - Find a quiet place - Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs. - Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully. - Breathe out through your mouth. - 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. - If your mind starts to wander, return your focus to your breathing with no judgment. - Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts. \[Listen: [Mindful Breathing Meditation](https://www.helpguide.org/mental-health/meditation/mindful-breathing-meditation)\] ## Chronic worrying and your health From lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe your anxiety. Be patient with yourself as you try out different ways to rein in worrying. Rather than expect big changes overnight, look for small signs of success. You may feel a little less tension in your body, for example, or find that you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less worried. #### Support resources ### Support in the U.S. [NAMI Helpline](http://www.nami.org/Find-Support/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness) [Find a Therapist](https://findyourtherapist.adaa.org/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America) ### Support in other countries [Support Groups](https://adaa.org/find-help/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America) [Anxiety UK](http://www.anxietyuk.org.uk/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) [Anxiety Canada](https://www.anxietycanada.com/articles/recommended-links/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada) [SANE Help Centre](https://www.sane.org/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). [Helpline (India)](https://www.vandrevalafoundation.com/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. From lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe. Be patient with yourself as you try out different ways to rein in worries. Rather than expect big changes overnight, look for small signs of success. Maybe you feel a little less tension in your body, or you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less stressed. ## More Information References 1. Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14(7), 488–501. [Link](https://doi.org/10.1038/nrn3524) 2. Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. [Link](https://doi.org/10.1016/j.psychres.2016.12.020) 3. Newman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology, 9, 275–297. [Link](https://doi.org/10.1146/annurev-clinpsy-050212-185544) 4. Kircanski, K., Thompson, R. J., Sorenson, J., Sherdell, L., & Gotlib, I. H. (2015). Rumination and Worry in Daily Life: Examining the Naturalistic Validity of Theoretical Constructs. Clinical Psychological Science : A Journal of the Association for Psychological Science, 3(6), 926–939. [Link](https://doi.org/10.1177/2167702614566603) 5. Wells, A. (2005). The Metacognitive Model of GAD: Assessment of Meta-Worry and Relationship With DSM-IV Generalized Anxiety Disorder. Cognitive Therapy and Research, 29(1), 107–121. [Link](https://doi.org/10.1007/s10608-005-1652-0) 6. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. [Link](https://doi.org/10.1186/s12913-018-3313-5) 7. Australia, H. (2024, May 22). Excessive worry \[Text/html\]. Healthdirect Australia. [Link](https://www.healthdirect.gov.au/excessive-worry) 8. Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2025). Physiology, Stress Reaction. In StatPearls. StatPearls Publishing. [Link](http://www.ncbi.nlm.nih.gov/books/NBK541120/) [Copy Link](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) Link copied\! Share Print Download PDF ## More in Anxiety [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [I Feel Anxious](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) 10 tips for dealing with anxiety [![A solitary person stands on a concrete stairway in a minimalist urban setting, wondering how to deal with anxiety.](https://www.helpguide.org/wp-content/uploads/2023/06/DealingWithAnxiety-384x257.png)](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Dealing with Uncertainty](https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty) How to cope with events in life outside your control [![A person in a hot air balloon basket shaped like a question mark uses binoculars to look out at a sky filled with patterned clouds.](https://www.helpguide.org/wp-content/uploads/2023/02/Dealing-with-Uncertainty-384x253.jpeg)](https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Cognitive Distortions](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) Put an end to negative thinking [![A woman's face is half obscured by out-of-focus glass](https://www.helpguide.org/wp-content/uploads/2024/04/CatastrophisingAndOtherCognitiveDistortions-384x257.jpg)](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Can anxiety cause chest pain](https://www.helpguide.org/mental-health/anxiety/anxiety-cause-chest-pain) Wondering if your chest pain is due to anxiety? Learn how to identify anxiety-related chest discomfort and when to seek emergency help. [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Anxiety Attack vs Panic Attack](https://www.helpguide.org/mental-health/anxiety/anxiety-attack-vs-panic-attack) While anxiety attacks and panic attacks can share some symptoms, there are key differences. Learn how to tell them apart and what to do if you’re experiencing anxiety or panic attacks. [![A young woman in a pink coat sits on a subway platform, covering her face with her hands in distress.](https://www.helpguide.org/wp-content/uploads/2025/12/anxiety-attacks-vs-panic-attacks-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/anxiety-attack-vs-panic-attack) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [High-Functioning Anxiety](https://www.helpguide.org/mental-health/anxiety/high-functioning-anxiety) Signs and how to cope [![A woman with short hair and large earrings leans against an office wall with eyes closed and hands clasped to her forehead in a moment of stress or deep focus.](https://www.helpguide.org/wp-content/uploads/2025/11/High-Functioning-Anxiety-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/high-functioning-anxiety) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Cognitive Dissonance](https://www.helpguide.org/mental-health/anxiety/cognitive-dissonance) When your beliefs and actions conflict [![A woman gazes thoughtfully through window blinds, with a softly blurred background enhancing the sense of cognitive dissonance](https://www.helpguide.org/wp-content/uploads/2024/11/Cognitive-Dissonance-Definition-Examples-How-to-Reduce-It-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/cognitive-dissonance) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Anxiety in Teens](https://www.helpguide.org/mental-health/anxiety/anxiety-in-children-and-teens) A parent’s guide to helping your child [![Shadows of swings on a playground](https://www.helpguide.org/wp-content/uploads/2022/01/Anxiety-in-Children-and-Teens-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/anxiety-in-children-and-teens) Share Download PDF ### More in Anxiety [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [I Feel Anxious](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) 10 tips for dealing with anxiety [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Dealing with Uncertainty](https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty) How to cope with events in life outside your control [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Cognitive Distortions](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) Put an end to negative thinking ![](https://www.helpguide.org/wp-content/uploads/2025/10/therapy-sidebar-384x229-1.jpg) #### Professional therapy, done online BetterHelp makes starting therapy easy. 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Readable Markdown	## How to stop worrying Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life. Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause [insomnia](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures), headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of [generalized anxiety disorder (GAD)](https://www.helpguide.org/mental-health/anxiety/generalized-anxiety-disorder-gad), a common [anxiety disorder](https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks) that involves tension, nervousness, and a general feeling of unease that colors your whole life. If you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective. ## Signs you worry too much The consequences of chronic worrying can manifest in various ways. Here are some examples of the physical, mental, and behavioral symptoms of constant worrying: Restlessness. You may feel physically jittery, or restless and unfocused at work or school because your attention is so focused on your worries. Fatigue. You can feel exhausted if your body’s stress response is active for too long. You may find yourself sleeping a lot but quickly feeling tired again. Sleeplessness. On the other hand, your worries can keep you awake at night. You might have a hard time quieting your thoughts before bed, kept awake by the various “what-if” situations running through your head. Muscle tension and pain. Many people carry stress in their bodies. You might clench your jaw when you’re worried, for example, which can trigger headaches. Or you may adopt a rigid posture, which causes aches and pains in other parts of the body. Self-medication. You may [self-medicate](https://www.helpguide.org/mental-health/addiction/self-medicating) by turning to drugs or alcohol to change how you feel, or try to distract yourself from your worries by gambling or spending too much time online. Changes in social life. The effects of chronic worrying can also spill over into your social life. You might find that you become short-tempered with people around you, or even self-isolate from others because you feel so emotionally exhausted and on edge. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## Why do I worry so much? Constant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying: ### Negative beliefs about worry 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. While negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging. ### Positive beliefs about worry You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something? It’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind. ## Tips on how to stop worrying Although you can’t stop worrying entirely, there are steps you can take to better manage your anxious thoughts and reduce rumination. Some strategies involve setting aside a specific time to worry, challenging negative thought patterns, and identifying what’s beyond your control. You can also use techniques, such as exercise and meditation, to interrupt anxious spirals. Lastly, opening up to others and building mindfulness are additional ways you can improve your overall well-being. Not every strategy will work for every person. Experiment with each tip and stick with whatever works best for you. ## Tip 1: Create a daily “worry” period It’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Telling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid. But that doesn’t mean there’s nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later. 1. 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. 2. Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power. 3. Go over your “worry list” during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day. Postponing worrying is effective because it breaks the habit of dwelling on worries when you’ve got other things to do, yet there’s no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you’ll start to realize that you have more control than you think. ## Tip 2: Challenge anxious thoughts 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. Although [cognitive distortions](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) 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: All-or-nothing thinking. Looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.” Overgeneralization. Generalizing from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.” The mental filter. Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.” Diminishing the positive. Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.” Jumping to conclusions. Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.” Catastrophizing. Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!” Emotional reasoning. Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.” ‘Shoulds’ and ‘should-nots.’ Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.” Labeling. Criticizing yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.” Personalization. Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.” ### How to challenge these thoughts In order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and anxious thoughts, you’ll develop a more balanced perspective. During your worry period, challenge your negative thoughts by asking yourself: - What’s the evidence that the thought is true? That it’s not true? - Is there a more positive, realistic way of looking at the situation? - What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes? - Is the thought helpful? How will worrying about it help me and how will it hurt me? - What would I say to a friend who had this worry? ## Tip 3: Ask yourself if a worry is something you can control Research shows that while you’re worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you’re getting something accomplished. But worrying and problem solving are two very different things. Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you’re no more prepared to deal with them should they actually happen. ### Is your worry something you can control? If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control. - Is the problem something you’re currently facing, rather than an imaginary what-if? - If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic? - Can you do something about the problem or prepare for it, or is it out of your control? Productive, solvable worries are those you can take action on right away. For example, if you’re [worried about your bills](https://www.helpguide.org/mental-health/stress/coping-with-financial-stress), you could call your creditors to see about flexible payment options. Unproductive, uncontrollable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?” ### If the worry is in your control, start brainstorming Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you’ve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you’ll feel much less anxious. ### If the worry is NOT in your control, accept the uncertainty If you’re a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work. 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 [deal with the uncertainty](https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty) that we all face in life. Tackle your need for immediate answers. Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen? Discover how others cope with uncertainty. Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you’re worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious. Tune into your emotions. Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can’t worry your emotions away. While you’re worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: “What’s wrong with me? I shouldn’t feel this way!” By using HelpGuide’s free [Emotional Intelligence Toolkit](https://www.helpguide.org/mental-health/wellbeing/emotional-intelligence-toolkit), you can tune into your emotions and start to accept your feelings, even those that are uncomfortable or don’t make sense. ## Tip 4: Interrupt the cycle of worry and anxious thoughts If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety. But there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying. Get up and get moving. [Exercise is a natural and effective anti-anxiety treatment](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head. Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin. Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state. Meditate. Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries. You don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our [free audio meditations](https://www.helpguide.org/mental-health/meditation) that can guide you through the meditation process. Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately [tensing and then releasing](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief#muscle-relaxation) different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow. Try deep breathing. When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing [deep breathing exercises](https://www.helpguide.org/mental-health/meditation/deep-breathing-meditation), you can calm your mind and quiet negative thoughts. ### Relaxation techniques can change the brain While the above [relaxation techniques](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular [meditation](https://www.helpguide.org/mental-health/meditation), for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy. The more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries. ## Tip 5: Talk about your worrying It may seem like a simplistic solution, but talking face to face with a trusted friend, family member, or [therapist](https://www.helpguide.org/mental-health/treatment/finding-a-therapist-who-can-help-you-heal)—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening. Explore our in-depth review of the [best online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy) to find the one that’s right for you. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=how-to-stop-worrying&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone. Build a strong support system. Human beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to [build new friendships](https://www.helpguide.org/relationships/social-connection/making-good-friends). Know who to avoid when you’re feeling anxious. Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem. Try helping others. The social contact aspect of [volunteering](https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits) can have a profound effect on your overall psychological well-being. While nothing relieves stress better than a meaningful connection to another person, [working with pets](https://www.helpguide.org/wellness/pets/mood-boosting-power-of-dogs) and other animals has also been shown to reduce stress and anxiety. ## Tip 6: Practice mindfulness Worrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of [mindfulness](https://www.helpguide.org/mental-health/stress/benefits-of-mindfulness) can help you break free of your worries by bringing your attention back to the present. 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. Acknowledge and observe your worries. Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging. Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck. Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment. Repeat daily. Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle. ### Basic mindfulness meditation - Find a quiet place - Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs. - Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully. - Breathe out through your mouth. - 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. - If your mind starts to wander, return your focus to your breathing with no judgment. - Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts. \[Listen: [Mindful Breathing Meditation](https://www.helpguide.org/mental-health/meditation/mindful-breathing-meditation)\] ## Chronic worrying and your health From lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe your anxiety. Be patient with yourself as you try out different ways to rein in worrying. Rather than expect big changes overnight, look for small signs of success. You may feel a little less tension in your body, for example, or find that you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less worried. #### Support resources ### Support in the U.S. [NAMI Helpline](http://www.nami.org/Find-Support/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness) [Find a Therapist](https://findyourtherapist.adaa.org/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America) ### Support in other countries [Support Groups](https://adaa.org/find-help/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America) [Anxiety UK](http://www.anxietyuk.org.uk/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) [Anxiety Canada](https://www.anxietycanada.com/articles/recommended-links/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada) [SANE Help Centre](https://www.sane.org/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). [Helpline (India)](https://www.vandrevalafoundation.com/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. From lack of concentration to self-isolation to physical discomfort, chronic worrying can affect your well-being in all sorts of ways. But know that it’s possible to adjust your thought patterns and self-soothe. Be patient with yourself as you try out different ways to rein in worries. Rather than expect big changes overnight, look for small signs of success. Maybe you feel a little less tension in your body, or you’re better able to escape long cycles of rumination. In time, you’ll find that you’re becoming more present and less stressed. ## More Information 1. Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews. Neuroscience, 14(7), 488–501. [Link](https://doi.org/10.1038/nrn3524) 2. Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. [Link](https://doi.org/10.1016/j.psychres.2016.12.020) 3. Newman, M. G., Llera, S. J., Erickson, T. M., Przeworski, A., & Castonguay, L. G. (2013). Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment. Annual Review of Clinical Psychology, 9, 275–297. [Link](https://doi.org/10.1146/annurev-clinpsy-050212-185544) 4. Kircanski, K., Thompson, R. J., Sorenson, J., Sherdell, L., & Gotlib, I. H. (2015). Rumination and Worry in Daily Life: Examining the Naturalistic Validity of Theoretical Constructs. Clinical Psychological Science : A Journal of the Association for Psychological Science, 3(6), 926–939. [Link](https://doi.org/10.1177/2167702614566603) 5. Wells, A. (2005). The Metacognitive Model of GAD: Assessment of Meta-Worry and Relationship With DSM-IV Generalized Anxiety Disorder. Cognitive Therapy and Research, 29(1), 107–121. [Link](https://doi.org/10.1007/s10608-005-1652-0) 6. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. [Link](https://doi.org/10.1186/s12913-018-3313-5) 7. Australia, H. (2024, May 22). Excessive worry \[Text/html\]. Healthdirect Australia. [Link](https://www.healthdirect.gov.au/excessive-worry) 8. Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2025). Physiology, Stress Reaction. In StatPearls. StatPearls Publishing. [Link](http://www.ncbi.nlm.nih.gov/books/NBK541120/)
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