It may seem like a simplistic solution, but talking face to face with a trusted friend or family member—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. Many people believe that writing your thoughts down in a journal can be done at night only. Not true! Keep your journal with you at all times and whenever a worry pops in your mind, write it down. Anxiety UK – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) Creating a worry journal is a type of cognitive behavior therapy, and it’s known to significantly ease symptoms of anxiety. When you feel your concentration waning, sitting in a quiet room and clearing your mind can do wonders for your well-being. Mindfulness and meditation can take your focus away from negative thoughts, stop you from feeling anxious, and inspire a state of calm.

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.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 stress

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. If my worry is paying the bills, I might look for a part-time job, phone a relative, create a budget, and/or cut costs. Sleep technologist Laura Butler states: “People with insomnia lie in bed and think, think, think. If they put a notepad by the bed, they can write down all the stuff they’re thinking about – the grocery list, pay that bill – so they can release it.” Want to learn how to stop worrying? Focusing on your body with something like yoga can help ground you in the present moment. Even if your mind is racing with negative thoughts, going for a walk or run may help shift your attention.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. These symptoms can also serve as a sign to examine how you’re feeling. You may need to practice deep breathing and focus on relieving your worry. Ultimately, one of the first steps towards learning how to stop worrying is to identify these physical symptoms. 2. Worry can cause a stress response 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. How to stop worrying tip 1: Create a daily “worry” period 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 embrace the uncertainty that we all face in life. When anxiety, stress, and worry become too much to handle alone, the best method for how to stop worrying is to seek professional help.