How To Worry Less And Smile More – 8 Tips To Be More Free
Nobody wants to feel trapped by constant worry. Even when we know stress is harmful, it can feel impossible to quiet the thoughts that keep spinning in our heads.
My therapist once explained that worry is really just another form of overthinking. If you learn how to cut off the stream of endless thoughts, you can ease your worries.
As someone who used to overthink almost everything, I held on tightly to that advice. I made it my goal to figure out how to worry less and not let my mind run wild all the time.
It’s been about two years since I started working on stress management. I’m not completely carefree, but I’m not the same anxious person I once was either.
Today, I can honestly say I spend more time enjoying life and less time worrying.
So what worked for me? A mix of small but powerful changes, which I’ve gathered here to share with anyone who wants to learn how to worry less.
Save this post so you can come back to it when you need a reminder.
Don’t Miss: 10 Pointless Things That Waste Your Time
1. I Learned to Catch My Thoughts Early
Worry always starts small for me. One little thought. Then another. Before I know it, I’m spinning. I used to let it run until I felt overwhelmed. But I’ve learned to notice the first signs. If I hear myself say, “What if…?” too many times, I pause.
Stopping worry at the start feels easier than trying to fight it when it’s already grown into a storm.
2. I Gave Myself “Worry Time”
This one surprised me. My therapist suggested setting aside a short block of time just to worry. At first, it sounded silly. But it worked.
Instead of letting thoughts interrupt my day, I told myself, “I’ll think about this at 7 p.m.” When that time came, I sat with my worries. Some felt important. Others faded as soon as I gave them space.
Knowing I had a scheduled time to worry helped me stop carrying it everywhere.
3. I Started Writing It Down
My head is loud. Writing things down gives me peace. I keep a small notebook where I put my worries on paper. Once I write them, I don’t feel like I have to hold onto them in my mind.
Sometimes, I even laugh at what I wrote when I look back later. Things that felt huge in the moment often seem much smaller in black and white.
4. I Questioned If My Worries Were True
Most of the time, my worries weren’t facts. They were guesses. I’d ask myself, “Is this true? Do I know for sure?”
Nine out of ten times, the answer was no. Worry is tricky because it feels real even when it isn’t. Asking simple questions helped me break that cycle.
5. I Focused on What I Can Control
This one was a game-changer. I realized I wasted so much energy on things I couldn’t change. Weather. Other people’s choices. The future.
Now, when worry shows up, I ask myself: “Can I control this?” If the answer is no, I practice letting it go. If the answer is yes, I take one small action. Doing something always feels better than sitting with endless “what ifs.”
6. I Practiced Breathing on Purpose
I used to roll my eyes at breathing exercises. But when I finally gave them a real try, I noticed something. They worked.
When my chest felt tight and my mind raced, I stopped. I took a slow breath in. Held it. Then let it out. Simple. But it calmed me down enough to think clearly again.
Breathing doesn’t fix everything, but it brings me back to the present.
7. I Limited My Triggers
Worry doesn’t just appear out of nowhere. Sometimes, I was feeding it without realizing. Scrolling news late at night. Hanging out with negative people. Drinking too much coffee.
I started paying attention to what made me worry more. Then I cut back on those triggers. Less caffeine. Less news. More time outside. My mind felt lighter once I stopped fueling the fire.
8. I Talked About It Out Loud
Keeping worries inside made them louder. Saying them out loud made them smaller.
Sometimes I told a friend. Sometimes I said them to myself in the car. Hearing my own voice made me realize how unrealistic some of my fears were.
When you share your worries, they lose some of their power.
