𝗪𝗵𝗮𝘁 𝗶𝗳….If you’re someone who worries a lot, I would like to share some ideas of how to reduce this flow. Worry isn’t something that just happens to you. It’s actually a mental habit, one that you can start to unlearn with a little awareness and practice.

A common worry: You see a missed call from your manager, and before you even think twice, your mind jumps straight to panic “What did I do wrong? Suddenly, you’re replaying every possible mistake, convinced that bad news is coming. Sound familiar?

That kind of mental spiral can easily turn worry into full-blown anxiety.

𝗖𝗵𝗮𝗻𝗴𝗶𝗻𝗴 𝗮 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗮𝗯𝗶𝘁

Most of the time, worry is our brain’s attempt to protect us. When we feel uncertain or helpless, our mind starts running through every “what if” scenario to create a sense of control. It’s almost like our brain is saying, “If I can think through every bad outcome, maybe I can prevent it.”

Life is full of uncertainty, the weather, the traffic, a sudden health scare, your teenager travelling abroad… and that’s part of being human.

But of course, the possible catastrophe is a phantom that might never materialise. Instead of protecting us, constant worry just keeps us stuck in our heads and disconnected from the present moment. The real skill is learning to tolerate uncertainty, to accept that not everything can be controlled, and that’s okay.

𝗧𝘄𝗼 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗪𝗮𝘆𝘀 𝘁𝗼 𝗖𝗮𝗹𝗺 𝗖𝗵𝗿𝗼𝗻𝗶𝗰 𝗪𝗼𝗿𝗿𝘆

𝟭. 𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗢𝗳 𝗡𝗼𝘄

If you haven’t read The Power of Now by Eckhart Tolle, I can’t recommend it enough. It’s one of those books you can dip into anytime you feel your thoughts running wild.

Tolle reminds us that worry only lives in the past and the future — not in the present moment. When you bring your attention back to now, noticing your breath, your senses, the feeling of your body, the mind begins to quiet down.

Next time you catch yourself spiraling, pause and say to yourself:

“I don’t need to have a full conversation with this worry. I can just come back to this moment.”

Even that tiny shift can make a big difference.

𝟮. 𝗧𝗿𝘆 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲𝗱 𝗪𝗼𝗿𝗿𝘆 𝗧𝗶𝗺𝗲

This simple but powerful technique comes from psychologist Dr. Nick Wignall. The idea is to give your worries a home, a set time and place, so they don’t spill all over your day.

Here’s how to do it:

• Set aside 5–10 minutes each day as your official “worry time.”

• Grab a notebook and jot down every single worry that pops into your mind — from small ones like forgetting to reply to an email, to big ones about health, work, or relationships.

• Don’t analyse or try to solve them. Just write them down.

• When your time is up, take a deep breath, close the notebook, and move on with your day.

𝗩𝗶𝘀𝗶𝘁 𝗵𝗶𝘀 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲𝗱𝗪𝗼𝗿𝗿𝘆.com Website— it includes step-by-step instructions and printable templates.

If you have any questions or would like to schedule a free call, please feel free to reach out to me via the contact form.

• #Anxiety
• #MentalHealth
• #EmotionalWellbeing
• #Mindfulness
• #SelfAwareness
• #StressManagement
• #PersonalGrowth