How to Calm Your Worries

Learn how to calm your worries with tips from clinical psychologist Vidula V Sawant.

Constantly worrying is undeniably tough, as it drains out our mental energy, hampers our decision-making, and impacts our well-being. Our brain is wired to anticipate threats and dangers, making us prone to overthink and imagine all possible worst-case scenarios and creating the perpetual cycle of worrying.

To help break the cycle, here’s what you can do.

Practise calming exercises, such as deep breathing, that activate your body’s relaxation response and helps you observe the thoughts without getting caught up in them.

Creating a worry journal will also provide a safe outlet to write down your fears and emotions without being overwhelmed by them.

Or, try setting aside a specific time of day for ‘Worry Time.’ Make it the same 15-minute slot every day. Plan a place to sit and do nothing but obsess, panic, and worry (pro tip: not your bed). If you start worrying at other times of the day, write the worry down so you don’t forget it, but don’t give it any time until your 15 minute ‘worry time.’ When you’re done worrying, make sure you switch to doing something that you look forward to — it will help your brain switch out of worry mode.

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Read more about worry and anxious feelings:

• Is Overthinking Bad for Your Mental Health? (Mitsu)
• Is It Normal to Feel Worried All the Time? (Mitsu)
• Why Do We Worry So Much? (Psych Central)
• 4 Surprising Ways to Worry Less (Backed by Science) (Psychology Today)

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Vidula V Sawant (M.A., M.Phil., CRR No. A80980) is a clinical psychologist with  4+ years of experience and a passion for understanding the complexities of our minds and behaviours.