How to Stop Worrying: 5 Ways To Eliminate It

We all worry at times, and there’s probably no way to stop worrying forever. However, there are specific ways to stop worrying right now. The following tips come from experience, because I have always been a bit of a worrier and had to learn some good techniques for stopping this energy-sucking habit. Here are five of the best.

1. Take Action Now

Any action towards a goal tends to diminish worry. Thinking too much about your goals or plans, especially if you dwell on the hurdles, will cause you worry and stress.

Of course, you should plan well, but when planning drifts towards worrying, it’s time to start doing something positive. Take action! Even the smallest step can help. It’s not always about giant leaps; it’s about the movement itself.

So, instead of getting stuck in your thoughts, make that call, start that project, or write that first sentence. Each small step will take you closer to your goal and further away from your worries.

2. Make Decisive Decisions

When you want to stop worrying about unresolved issues, you need to make decisive decisions. Sometimes, even bad decisions may be better than doing nothing.

Often, you will immediately resolve the stress when you, for example, finally decide to quit that job, buy that house, or make that phone call. Nothing crowds and clouds your mind with worry as much as decisions waiting to be made. Make them now, or at least start gathering the information you need to make them. If they prove to be bad decisions, just make new ones.

When you make decisions, you free your mind from the loop of “what if” scenarios. Imagine you’re standing at a crossroads; each minute you stand there is filled with anxiety about which path to choose. The moment you step onto a path, you leave behind the stress of indecision. Remember, the sooner you decide, the sooner you find out if it was the right decision, and if it wasn’t, you have the power to make another choice.

3. Use Mental Categories

Too many things going on in your head? Put them on lists, and you may feel better. It works well for many of us worriers.

When you are dwelling too much on something, and you stop to schedule a time to work on it, or just put it on a list, it is easier to let go of it for now. Jot down that phone call you have to make on tomorrow’s list, and you’ll feel less worried now. You’re basically creating “mental categories.”

In fact, just saying to yourself, “There’s nothing I can do about this until Monday,” can put a worry into a category of “nothing to worry about right now.”

Consider breaking down bigger worries into smaller, more manageable tasks. Instead of feeling overwhelmed by a giant project at work, create a list with each step needed to complete it. By organizing your thoughts, you take control of them. The sense of control reduces anxiety, making you feel calmer and more capable. Plus, checking things off a list can give you a sense of accomplishment and satisfaction.

4. Deal with Problems Directly and Quickly

To eliminate worry when there are real problems, try to confront them head-on and resolve them quickly. I once had to sue someone over a business matter, and I was worrying about it for weeks. When I finally just filed the papers, got on the phone, and came to an agreement, my stress was gone. Actually, my worrying began to dissipate as soon as I started acting, BEFORE the resolution (See #1).

There is more mental pain and worry in anticipating problems than in the problems themselves. If you lost a thousand dollars in the stock market last year, you probably suffer less from that today than you would from wondering if you’ll make it on time to a concert you paid $50 for. The anticipation of problems is what causes the most worry. Just deal with them head-on as soon as possible and resolve them to the extent possible.

Try to focus on what you can control. For instance, if you’re worried about a meeting at work, prepare thoroughly and practice what you want to say. Action reduces anxiety by giving you a sense of preparedness. The next time you catch yourself fretting over an issue, ask yourself, “What’s the first thing I can do to address this?” and do it without hesitation.

5. Meditate to Eliminate Worry

Meditating is a great way to relax and stop worrying, but what if you don’t have the time for more involved meditative practices? Don’t worry. Just try this: close your eyes, let the tension out of your body, and take several deep breaths through your nose. That’s it.

Want an even easier meditation? Try brainwave entertainment CDs that do all the work for you. Just pop on the headphones, and they’ll relax you by slowing your brain waves.

You don’t need to become a meditation expert. Simple mindfulness exercises, like focusing on your breath for a few minutes or listening to calming music, can do wonders. Another easy technique is progressive muscle relaxation – tense and then relax each muscle group from head to toe. You’ll find yourself calmer and less caught up in a cycle of worries.

Final Thoughts: Create a Habit of Letting Go

Try the above techniques and make habits out of whichever ones work best to stop your worries. They need to be habits because nothing works if you forget to use them. In fact, until they become habitual, you may want to carry a list of your favorite techniques for eliminating worry. Stick it on your fridge, or put it in your pocket. Whenever you catch yourself worrying, pull it out and use one of the strategies.

Worrying can feel like a constant companion, but it doesn’t have to control your life. You have the power to take action, make decisions, organize your thoughts, tackle your problems directly, and relax your mind. These simple changes can lead to a more peaceful and worry-free life.

Remember, the goal is not to eliminate worry forever, but to reduce it to a manageable level. Start today, and give yourself the peace you deserve.