Apr 05

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Relaxation Techniques to Help You Stop Worrying

Here are 9 relaxation techniques for you to implement when you are feeling worried! These coping strategies will help you control your worried thoughts.

Relaxation Techniques to Help You Stop Worrying

Worrying is one characteristic all humans have. We usually tend to have negative thoughts and let our imagination run wild in that direction. Worrying wreaks havoc on your physical well-being and your mental health.

Unrelenting doubts and fears can be paralyzing. These worries sap your emotional energy, increase anxiety levels, and interfere with daily life. Worrying leads to nowhere, as opposed to thinking which ultimately leads to solutions.

We’re constantly worrying, even when we don’t even realize it. Mental chatter is nonstop and constant, so much so that it can feel like it’s consuming you from the inside out. It usually starts with a series of ‘what ifs’ that spinning quickly out of control.


Negative side effects of excessive worrying:


  • Sleeplessness
  • Lack of concentration
  • Anxiety
  • Appetite issues
  • Irritability
  • Heart problems
  • Nervous disorders
  • Fatigue
  • Muscle tension
  • Short-term memory loss


However, sometimes worrying can be good for you, especially when you use it to your advantage. If you have a test and you’re hoping to get a good grade, you can use that worry to study better and focus more.

If your child is sick, you can use that worry to provide them with the best care possible.

Just don’t fall into the trap of telling yourself to “stop worrying” because, let’s be honest, it doesn’t work. Your brain doesn’t register negative commands, so if you tell it to “not worry” and the first thing it does is that it turns around and starts worrying. For example, if you tell yourself to not think about killer whales, you’ll find that the only thing you’re thinking about in the next couple of minutes is killer whales.

It’s obvious that this coping method will not cut it. This is why dieting rarely works for people; they keep telling their brains to stop thinking about food and your brain then does the only thing is does best; think about food.


Relaxation techniques to help you tone down the worrying once and for all:


Make a “worry” list

Putting your thoughts down on paper is a great way to let go of any negative feelings and emotions that are weighing you down. Try to be as objective as you can. Identify which worries on your list are productive and which are not. A productive worry is something you can do something about right now. An unproductive one would be worrying about whether or not you’ll have car trouble on the way home from work.

Write down your worries and tape them to your desk, bathroom mirror, or bed; it will help put things in a fresh perspective. As time goes by, you probably won’t even remember the things that used to worry you so much. This is an important point to consider. When you find that something is worrying your to excess, ask yourself ‘will it matter a month from now?’ ‘a year from now?’


Take Charge of Your Thoughts

Whenever you’re in a stressful situation, the first thing you should do is breathe deeply. Taking a couple of long, deep breaths will help diminish the levels of cortisol being released by the brain. Learning to let go and take it easy is something that needs practice. Worriers tend to dramatize all small things, and to make matters worse, they also replay every little thing in their heads.


Embrace Uncertainty

This can be somewhat challenging for those who crave control. However, it’s important to let go of the concept that things in the future will turn horribly wrong. Accepting uncertainty means, you let go of the things you can’t control. Instead, it’s better if you focus more on the things that are within your control and learn to enjoy and appreciate them.



Just 5 minutes of deep breathing will do wonders for your nervous system. You can also try some deep, abdominal breathing to increase the supply of oxygen to your brain. It will also stimulate the parasympathetic system, which enhances a sense of calmness and empowerment so you’re ready for anything that comes your way.

Meditating also affects the parts of the brain, which are directly responsible for our emotions, thinking and worrying.



Doing any type of physical exercise lowers cortisol levels. When stress levels decrease, this empowers you to see things in a more positive light. Studies also show that the chemicals released during exercise can enhance the immune system. Even just taking a ten-minute walk allows you to think more reasonably, and to approach things with more confidence.


Drink and Eat Right

Your mental health actually depends on drinking enough water throughout the day. You think better when you’re well hydrated. In addition, keeping a healthy eating lifestyle gives you more energy during the day, which enhances your thinking processes. Being in good physical shape doesn’t make you prone to constant worrying as those who don’t take care of their health.


Practice Mindfulness

Those who worry usually have a sense of urgency that doesn’t seem to ever let go. In order to calm that sense of urgency down a bit, you need to stop the clock. Focus on the present moment; enjoy what you have and what you’ve accomplished. You can also take this downtime to try and find the answer to whatever is worrying you after deciding whether or not your worry is productive or not.

Remember that being mindful isn’t a disruption or complication; it’s a powerful tool that allows you to support whatever thoughts and emotions are weighing you down, observe them, and accept them.


Try Discomfort

Those who are worriers are mainly concerned over being in uncomfortable situations or experiencing discomfort in any way. If you push yourself and try new things, especially if you know they make you feel uncomfortable, then that will force your worries to lose their power.


Realize that Worry Brings More Worry

Nine times out of ten, whatever is worrying you really isn’t that bad. All you need is to put things into perspective and take a bird’s view on your life. You’ll realize that your worries can be handled.

One way to put things into perspective is by talking about it. You can opt for a therapist or a good friend, either way the important thing is that you open up to someone about what’s worrying you, then step back and see things from their viewpoint. You’ll quickly understand that things are really not that bad, as you had imagined.


Learning how to control your worries means letting go of the fear of what the future may or may not hold. Of course, making plans and future decisions are an important part of living a mature, well-structured life, but the trick is not to dwell on them or their outcomes.

Those who worry relentlessly convince themselves that all their fretting gives them the ability to control the unforeseen. Regrettably, if it’s anything, it is irrational and completely futile.

On the other hand, those with a healthy take on life simply hone in on the things that are going on at the present moment. In addition, if you do catch yourself worrying needlessly, remind yourself that it won’t matter all that much after a month or two have gone by. That sobering realization will help you realize what’s important and what is stopping you from living life to the fullest.

I hope these relaxation techniques will be helpful in addition to the skills and strategies you already have in your toolkit!


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