How to stop worrying: 8 tips to overcome an anxiety cycle
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Chronic worrying is exhausting but not always easy to stop. Learn how to overcome worry and stress less when you're in an anxiety cycle with our 8 tips.
When an anxious or upsetting thought takes root in our brain, it can morph into a whole bunch of worries that seem impossible to escape — worries about the future, things that happened in the past, and what other people think of us.
Some of us overthink and worry so much that worrying seems like another part of everyday life. But there are strategies that you can apply to break the cycle of anxiety and overcome excessive worrying.
The impact of worrying
We all know what worry feels like—it’s that sinking feeling in your stomach like you've forgotten something important. While a little worry can sometimes keep you on your toes, chronic worrying is like carrying a heavy backpack everywhere you go—it tires you out, slows you down, and can stop you from enjoying the pleasures of life.
So, what's really going on in our minds when we worry?
Worry is closely tied to anxiety. While worry focuses on specific events or outcomes (like stressing about tomorrow's presentation), anxiety is more general and overarching. For some, this anxiety takes on physical forms, like a racing heart or sweaty palms.
Anxiety and worry can feed off each other, creating a vicious cycle of anxiety. It’s where a slight worry triggers anxiety, which then magnifies the worry. Before you know it, you're losing sleep over something that began as a mere fleeting thought. And the more you focus on these symptoms, the more intense your anxiety can become.
Why do the effects of worrying matter?
Studies have found that excessive worrying can have long-term effects on mental health, with worriers more prone to PTSD, depression, and substance abuse. That’s because excessive worrying and the resulting stress can change our brain structures.
Over time, chronic worry can affect the areas of our brains responsible for decision-making, emotional regulation, and memory. Unfortunately, there can be physical effects, too, including headaches, tension, and even digestive problems.
If you struggle with worries, know that you're already on the right path by recognizing what’s happening—this can be the first step toward managing your emotions.
Why it’s so hard to worry less
If worrying too much isn’t good for us, why do we keep doing it? Worrying is so compelling for us because, in small doses, it serves a purpose. We're evolutionarily wired to be problem solvers.
Thousands of years ago, anticipating threats was vital for survival. Even in today's world, it can have its uses. It helps us plan and prepare and acts as a signal for potential problems we need to address.
However, worrying can also sometimes work against us. Fear of uncertainty or the unknown makes us imagine worst-case scenarios, most of which never materialize. Worry often gives us the illusion of problem-solving—it can feel like we're addressing the issue when, in reality, we're not taking any real action.
8 ways to overcome chronic worrying
It’s natural to worry sometimes, but it can become an unhealthy habit in excess. It’s better for your mental and physical health to keep worrying in check.
Everyone's experience with worry and anxiety is unique, but with consistent effort and the right tools, you can learn to navigate these feelings without getting caught in a cycle of anxiety.
Try these strategies to help overcome excessive worrying in a way that works for you, and be patient with yourself.
1. Schedule your worry time
Setting aside dedicated time to process all those worries can be incredibly effective. It's okay to worry, but maybe not all the time—this approach allows you to acknowledge your concerns without letting them take over your entire day.
💙 If you’re looking for a structured way to worry, this guided session can help you through it. Check out our Scheduled Worry Time meditation.
2. Practice mindfulness
Mindfulness has been shown to help with the symptoms of Generalized Anxiety Disorder, including stress reduction and improved resilience. Focusing on the here and now makes you less likely to get trapped in the past or the uncertain future.
Whether it's through meditation, breathing exercises, or just paying attention to the sensation of your feet on the ground, every little moment of mindfulness counts.
💙 For more a more in depth discussion on how to use mindfulness to combat worrying, check out our Overcome Stress & Anxiety series.
3. Try a body scan to release tension
Sometimes, worries manifest physically, perhaps with tension in your shoulders or a knot in your stomach. Checking in with your body with a body scan can help you identify these stresses. Sometimes paying attention to where your holding tension in the body can help you shift into the present moment.
💙 Try one of our Body Scan meditations to tune into and release those sensations.
4. Practice gratitude to counterbalance worry
Nothing will pull you away from fear of the unknown faster than focusing on what you’re thankful for right now. Regularly identifying things you're thankful for shifts your focus from what's missing or uncertain to what's abundant in your life. Start by jotting down three things in a notebook every day.
💙 Check out our Daily Gratitude Journal if you’d like some structure. Or you can learn a gratitude mindfulness practice with our Gratitude meditation.
5. Limit your exposure to stressors
Your environment significantly impacts your mental wellbeing. Try taking a break from things that stress you out, like the 24/7 news cycle and taxing relationships. If your physical environment triggers stress, try decluttering your living space.
6. Share your worries with someone you trust
Carrying your worries on your own can really weigh you down emotionally. This is where your support system, or healthcare provider can help.
Talking to someone you trust—a friend, family member, or therapist can provide clarity. They can even help you find solutions to your worries, or give you action steps towards a less stressful reality.
7. Set realistic expectations for yourself
A lot of the time we worry because we’re aiming for perfection and not allowing ourselves time for rest and self-care. When it comes to achieving your day-to-day tasks, aim for progress rather than perfection. This shift in mindset can significantly reduce unnecessary stress and worry.
8. Accept what you can't control
Some things are beyond your influence, and that's okay. Focus on actions you can take, and try to let go of the rest. It’s all about understanding where to channel your energy best.
💙 Feeling that you have control is oftentimes just an illusion. To explore this concept further in a mindful way, check out this session on Control from the Daily Calm with Tamara Levitt.
How to stop worrying FAQs
Why is it so hard for me to stop worrying?
Worrying is a natural, evolutionary response—it helped our ancestors anticipate dangers and plan for the future. However, with information overload and countless stimuli, this trait can become overactive in today's world. Fortunately, you can learn to manage worry more effectively with the right strategies.
Why am I always worrying?
Constant worrying can be caused by many things. Some people are more anxious than others, perhaps influenced by genetics or early life experiences. For others, worry might be triggered by stressors.
Worrying can even be a learned behavior—if you grew up around constant worriers, you might have picked up the habit. You might even worry about worrying. If worry feels overwhelming and persistent, try seeking guidance or counseling.
How do I train my brain to stop anxiety?
Consistency is key when it comes to teaching the brain new habits. Many people find it helpful to practice mindfulness and meditation, and some like to challenge and reframe negative thoughts when they arise. There’s professional help available, too, like cognitive behavioral therapy. Over time, these practices can help reduce the frequency and intensity of anxious feelings.
How do I stop overthinking and calm anxiety?
Overthinking can feel impossible to stop, but you can begin to tame it with awareness. Start by recognizing when you're overthinking, take deep breaths, and ground yourself in the present. You can even set a timer for a few minutes to allow yourself to think about your worries and then redirect your focus afterward. Exercise, writing down your thoughts, or practicing guided meditations can also be great tools to calm your mind.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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