How To Stop Worrying About Everything

1. Find Your Trigger

Any stressful situation can cause concern. But if you are trying to figure out how to stop worrying about everything, it's important to identify what triggers this response. Knowing what causes your feelings of worry will help you find a way to manage it.  

2. Be Mindful

Mindfulness can help you focus on what's happening rather than thinking about past events or worrying about the future. Deep breathing, meditation, and progressive muscle relaxation can achieve mindfulness.  

3. Make Time to Worry

Learning how to stop worrying about things you can't control isn’t easy. While it may sound counterproductive, creating "worry time" can help you manage anxiety. Two things happen when you designate a specific time each day to worry. First, you know that there is a time set aside where you will address anxiety. This puts YOU in control and not your stress. Secondly, once worry time is over, it's over, and you can focus on things that are not driven by anxiety.   

4. Replace Negative Thoughts

Persistent worrying is based on negative thought processes. When these things arise, challenge their rationality. Ask yourself if there is evidence to support them or if they even seem realistic! Take those negative thoughts and replace them with positive ones.  

5. Problem-Solve

If specific issues trigger your anxiety, work on problem-solving techniques. This is not the time to look at the big picture. Break points down into smaller steps. This can make you feel more in control and will help to alleviate stress. Once those thoughts are brought down to a manageable level, you will reduce anxiety.   

6. Exercise

It's a proven fact that regular physical activity reduces stress. Being active releases natural mood-lifting hormones called endorphins. Just 30 minutes daily can put you in a much better, more positive state of mind.  

7. Say No To Stress

Eliminating sources of stress in your life may not be easy, but it is essential to your health and well-being. You may have to do uncomfortable things like setting boundaries, delegating tasks to others, or saying no. It is vital to develop these guidelines and put them in place to bring your mind and your body to a better place.   

8. Establish a Routine

Make yourself a priority. Set aside time for relaxing, self-care, and proper sleep. Structuring your days this way will reduce anxiety.   

9. Phone a Friend

Your inner circle is there to make you feel at home, comfortable, and supported. Share your anxieties with trusted friends, family members, or a therapist. Releasing these feelings in this way can provide emotional support and put your worry in a different perspective.  

10. Limit News and Information

Too much bad news can fuel your anxiety. Constantly being exposed to negative reports and social media can make stress mount. Limit your exposure to distressing news and focus on happy and positive things.   

11. Talk to a Pro

When anxiety interferes with your daily life, it is a good idea to consult a therapist or counselor. They can provide you with tools and strategies to manage excessive worry effectively.  

12. Be Good To Yourself

We all have concerns, and everyone worries occasionally. Self-compassion is important. Treat yourself the way you would treat a friend. Don't be too hard on yourself. Doing so will only make anxiety worse.