How To Stop Worrying

In this article I will focus on providing some useful supportive tools to help you manage your worry.
Click on the highlights to learn more:
Turn Your Thoughts Around
Chronic worrying is a mental habit that can be broken by taking small positive steps each day.
It is possible to re-wire your brain to a calm state and look at life from a more balanced, less fearful perspective.
Eliminating worry from your life altogether is pretty impossible and actually impractical since, as we do need some worry to help motivate us to achieve our goals.
Take control of your inner turmoil of worry and fear, set an action plan to de-sensitise these emotions.
Managing Your Worried Thoughts
Schedule your worry time, maybe allow 15 minutes a day when you know you will be free of daily demands, find a quiet space and assess the worried thoughts. As the worried thoughts enter your mind during the day allow yourself to say it’s ok, I’ll deal with them later in my worried time.
Write down your worried thoughts, list the most pressing at the top and the least at the bottom. Include the worries that you cannot control at the very end.
Apply self-help supportive tools to cultivate your inner resources. I have provided a list below, which is discussed later.
Get support, talk to a trusted friend or family member. A professional therapist might be a great way for you to work through your worried state of mind. It is common place to take this route just as it is to use a sports therapist to work the physical body to a healthier state.
Tools To Stop Worrying
Apply healthy supportive tools to cultivate your internal resources in order to combat that inner chatter of worry and distorted emotions.
Here are some ideas that might work for you.
‘The Self’
Psychological and esoteric approaches can be used together which aim to provide a more comprehensive and holistic approach to connecting with the true self. The self, psychology and esoteric can be seen as complementary approaches to understanding the human mind.
How To Quiet Mind Chatter?
To take time out to switch off is important, especially during very demanding and busy times of life. Being calm greatly improves your wellbeing by regulating the parasympathetic nervous system, and reducing the activity of stress hormones.
Exercise To Stop Worrying
Exercise increases levels of serotonin and dopamine in the brain, which in turn decreases the body’s elevated hormonal and immune responses to stress, reducing the risk of stress and fear related symptoms as well as improving a sense of calm as you connect with being current in the moment. Choose a type of exercise you enjoy. This will encourage you to stay with it and reap the benefits.
Calming Breathing Techniques
When the body is undergoing a worrying, fearful emotional attack, the fight or flight response is activated. The ‘sympathetic nervous system’ is stimulated and physiological changes occur to the breath, which becomes short, shallow and rapid. To come out of this state and into the ‘parasympathetic nervous system’ a calm, safe state, a simple calming breathing technique is a quick, affective, and instant tool.
Prolonged worry contributes to an irregular breathing pattern. Take moments during your day to bring your attention to your breath. Allow yourself to take slow, long, deep breaths, harmoniously and rhythmically, in and out through the nose, anytime, anywhere!
I’m happy to share my go to quick fix!
Breath through the nose:
Inhale slowly, deeply and quietly as you say to yourself ‘Be Kind’
Exhale slowly, gently and quietly as you say to yourself ‘Still Your Mind’.
Longer exhalations enhance relaxation, and are therefore calming.
Repeat several times.
Hobbies To Distract From Worrying
Chose an activity or hobbies you really enjoy; these are great ways to promote calm and contentment, and great tools to use when you want to distract your whirling worried mind. Maybe just being at home doing house chores, cooking, organising your space, curled up with a cuppa reading a book, listening to music, watching a movie; try to include hobbies that are creative.
Connection
Connection is an extremely important tool. Try to connect to nature, a stroll along a beach, a gentle walk in a park, or any outdoor space; a cycle ride, horse riding, gardening, or even nurture a small indoor plant. In addition, it is very important to connect to being in the present moment through mind, body and spirit practices. Connecting with friends and family is an invaluable self-help tool.
Mindfulness Practices
Mindfulness practices such as yoga, calming breathwork and meditation connect body and mind to enable you to be in the present moment, as well as promote a calm state where healing can be achieved.
Holistic Treatments
Systemic holistic treatments such as a gentle pressure point facial, massage, acupuncture or reiki therapy provide a holistic approach to managing worry, promoting equilibrium for you.
Another quick self-healing treatment, and an easy way to connect yourself into the present moment is to inhale essential oils such as lavender, neroli, melissa, petitgrain to promote an instant calm mind. Keep a handy roll on or inhaler with you at all times.
Be Kind To Yourself
Set limits for yourself, do not over burden. Be positive. Laugh more. Go easy on yourself.
How To Stop Worrying Before Bed
Over worrying affects sleep quality. Sleep deprivation leaves you feeling exhausted the next morning, exacerbating the negative worries and emotions. If worries and sleep are not managed, it’s inevitable that the cycle goes around and around day by day, month by month, and year by year. It’s exhausting just thinking about it!
Step off the hamster wheel of worry, apply simple steps before bed.
- Listen to calming music
- Listen to sleep aid meditation
- Practice slow, restful yoga
- Breath slowly, deeply & rhythmically
- Drink a calming chamomile tea
- Try a hot milky drink
- Avoid eating too late
- Turn off your devices a few hours before sleep
- Keep digital devices out of the bedroom
- Consider a sleep enhancing supplement
- Aim for 8 hours sleep each night
Does Diet Help Stress & Anxiety?
It is imperative to a follow a healthy, balanced diet to support overall physical and mental health. Find supportive articles located in our blogs.

SOURCES
Personal experiences via Cognitive Behaviour Therapy (CBT) and Psychotherapy.
500 + hour Yoga Teacher training journey.
Books
‘How To Stop Worrying and Find Unlimited Happiness’ – By Alexender W Allen
‘Internal Family systems Therapy’ – By Richard C Schwartz
‘The Body Keeps The Score’ – By Bressel A Van Der Kolk
‘The Breath’ – By James Nestor
Contact Angela for a free chat about any of concerns.
Contact: 07930661971
Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.