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How To Lessen Your Worries

Updated on August 14, 2015

Do you ever excessively worry about things that usually never end up happening? I think the reason why people worry so much is because they tend to overthink and overanalyze too much. Overthinking can create more anxiety and more worry. Here are few ways that you can try to help lessen your worries.


Writing may be a good way to help calm down some of your worries. Write down what is on your mind and what it is that you are worrying about. You may also want to write down the reasons why you are worried about something. Here is an example of what someone could write if they may be worried about failing a test in school.

My worry is about failing a test in school tomorrow. The reasons for my worry are:

1. If I do not pass this test, I will feel like a failure.

2. Not passing this test will bring my grade average down on my report card.

3. If I flunk this test, I may fail other tests and then I may have to repeat this course or subject over again.

This person who is afraid of failing a test can then write some reassuring statements down to help calm their mind. Here are some examples of what they could write.

1. If I do not pass this test, I will feel like a failure - Not passing a test does not make anyone a failure. Tests can be hard and I will work harder next time to achieve a better score.

2. Not passing this test will bring my grade average down on my report card - I am going to study hard tonight. I will write down things that I think will be on this test over and over again to memorize them and get them into my head so that I am prepared for my test.

3. If I flunk this test, I may have to repeat this course or subject over again - I will enlist the help of a tutor to help me comprehend this subject more. I will ask either the teacher, a friend or a tutor to help me pass this course.

Another example could be someone who is worried about having to cross a bridge to visit a relative. This person has fears of going over a bridge. Here are some things that can be written down.

My fear is of driving over bridges. Next week, I am visiting my sick grandmother and the only way to get to her house is to drive over the bridge. I am scared and worried about crossing over this bridge.

1. The bridge might collapse.

2. I may drive off of the bridge.

3. I may have a panic attack and lose control of my car on the bridge.

Here are some reassuring statements that can counteract these worries.

1. The bridge might collapse - How many times has this bridge collapsed? Bridges usually go through inspections to ensure their safety. It is a rare occurrence for a bridge to collapse.

2. I may drive off of the bridge - Thousands and thousands of people drive over bridges each day and do not drive off of the bridges.

3. I may have a panic attack and lose control of my car on the bridge - If I can learn to calm my mind and negative thoughts, I will have a better sense of security while driving over the bridge. My mind will be more clear and I can focus more on driving rather than having a panic attack. I will ask for help from a therapist to conquer my fears, if necessary.


When you worry, you waste some precious time being distracted with negative thinking. You may want to control or combat your worrisome thoughts with more reassuring, positive thoughts. The more you worry and overthink about a situation, then that is more time you spend on negative energy. Let that negative energy go. While you may not be able to stop worrying completely, lessening the time you spend worrying will be more beneficial to your mental health and quite possibly even your physical health as well.

Worrying about things constantly may affect you both mentally and physically. You may feel more fatigued or sick more often than usual. You may also end up falling into a depression if excessive worry consumes your life. If you are an excessive worrier, you might have even realized that most of the things that you had worried about may have never ended up happening. Therefore, you had spent all that time stuck in a negative thought pattern when you could have been experiencing more enjoyable or uplifting feelings.


Sometimes if someone worries too much, they may find it hard to do much of anything. The worry takes over so much, that it might start controlling a person's entire life. This person may feel that it is much harder to focus on tasks or activities, such as chores, work or enjoying hobbies or activities. They may give up doing things and take a lot of time out to think about their fears and worries.

Try to find something positive or productive to do to help get your mind off of your worries. Soak in a warm bath, listen to music, meditate, do yoga, exercise, dance, try to relax your body so that in turn it may help you to relax your mind. Talk to someone about your fears. Write them down in a journal and figure out ways to reason with yourself so that you do not have to live a life full of worry.

Worrying about something is most likely not going to stop it from happening either. However, if you learn to lessen your worries and have a more positive frame of mind, you will most likely be able to handle difficult situations better if they ever do occur. I know people who tend not to worry until something actually really happens. These are the people I know who are better to handle stressful situations when and if they arise. Remember, excessive worrying can rob you of your precious time and maybe even your health.


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    • Sunshine Days profile image

      Sunshine Days 2 years ago

      Hi Denise! It is good that you know what helps you when you start getting those "what if" questions. Thank you so much for your comment!

    • denise.w.anderson profile image

      Denise W Anderson 2 years ago from Bismarck, North Dakota

      These are all great suggestions. I tend to worry more than I should. Those "What if" questions just keep on coming! Writing things down helps. It also helps to talk to others about my fears and insecurities. I think the thing that helps best, though, is what you said at the end, that worrying about things doesn't change whether or not they will happen. All it does is make us feel bad. It is much better to replace worry with positive action.

    • Sunshine Days profile image

      Sunshine Days 2 years ago

      I appreciate your comment, Mattdigiulio! Reassurance, breathing and relaxing thoughts are good ideas. Hopefully you'll be able to totally conquer your fear of high places one day.

      Thank you for your comment peachpurple, I agree!

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      Worrying too much wont help. Solutions and seek advice coukd help

    • mattdigiulio profile image

      mattdigiulio 2 years ago

      I can relate to the idea of driving over a bridge as an anxiety producer. For me, I feel very anxious in high places.

      In general, I resolve this by staying away from high places. But when I do have to go to a high place like a balcony or up a steep hiking trail, I try to make the best of it. I try to reassure myself, and practice breathing and relaxing thoughts. Sometimes it works, sometimes not. But it's okay.

      Great hub.

    • Sunshine Days profile image

      Sunshine Days 2 years ago

      Very true, Kevin. Thank you for the comment.

    • profile image

      Kevin Goodwin 2 years ago

      Worrying about little things can certainly get to you mentally.