Life can be heavy sometimes —
— so much so that it’s impossible not to worry all the time about what’s happening now and what might happen in the future. However, that’s really no way to live, and stressing out about things isn’t going to change them. If you want to lift that weight off your shoulders and start feeling a bit more joy and levity, here are some tips that might help you out.
1. Get clear on what you can control.
Often, worry comes from trying to control things outside your reach. Take a step back and focus on what you can actually manage. Whether it’s preparing for a big meeting or planning your day, putting energy into areas you can influence makes a huge difference. As for everything else, remind yourself it’s simply out of your hands.
2. Limit “what if” thinking.
When worries pop up, it’s easy to go down a rabbit hole of “what ifs.” Instead, gently steer your mind back to the present moment. Notice when you start playing out scenarios that haven’t happened, and ask yourself, “Is this helping me right now?” Practising this awareness can keep your thoughts grounded and stop worries from spiralling.
3. Take small steps to face your fears.
Worries often seem huge and overwhelming, but breaking them down can make a difference. Start by taking small actions toward the things that stress you out. For example, if you’re worried about a project, start with one simple task. Facing fears in tiny steps can help build confidence and reduce anxiety over time.
4. Set aside worry time.
Instead of letting worries take over the day, give them a dedicated time. Choose a small window each day to sit with any worries on your mind. When worry pops up outside of this time, gently remind yourself you’ll deal with it later. Knowing there’s a time and place for it can ease the pressure.
5. Try a bit of mindfulness to stay in the moment.
Mindfulness, or simply focusing on the here and now, is a powerful tool against worry. Start by paying attention to your surroundings, noticing sounds, sights, and smells around you. Practising this regularly helps anchor you in the present, making it harder for worry to take hold. A little time each day can make a big impact.
6. Surround yourself with positive influences.
Being around positive, supportive people can help calm worry and shift your focus. Reach out to friends, family, or coworkers who bring a positive outlook, and lean on them when things get tough. A quick chat or spending time with people who lift you up makes worry feel more manageable.
7. Write it down.
Sometimes, getting worries out of your head and onto paper can help you see things more clearly. Writing down what’s on your mind allows you to look at your concerns objectively, making them easier to handle. Even a quick note in a journal can offer perspective and bring a sense of calm.
8. Limit how much news and social media content you consume.
Constantly scrolling through news or social media can feed worry and create stress. Try setting limits on how much time you spend consuming media, especially if it’s triggering your anxiety. Taking a break gives you space to focus on what’s real in your own life rather than worrying about things beyond your control.
9. Focus on fixes to your problems, not the problems themselves.
When a worry comes up, ask yourself, “What can I do about this?” Shifting to a problem-solving mindset can break the cycle of unproductive worry. If a solution is possible, take steps toward it; if not, focus on letting it go. Channelling energy into finding answers keeps you feeling more empowered.
10. Keep yourself busy with things you enjoy.
Idle moments make it easier for worries to creep in, so keep yourself busy with things you enjoy. Pick up a hobby, exercise, or dive into a project that absorbs your focus. Engaging in something you love helps distract from worry and brings a healthy sense of accomplishment.
11. Find gratitude for all the amazing things in your life.
Take time each day to reflect on what you’re grateful for. Noticing small joys—like a sunny day, a nice meal, or a good conversation—can help shift your perspective from worry to appreciation. Keeping a gratitude journal or just mentally listing things you’re thankful for helps bring positivity into your day.
12. Remember that perfection isn’t the goal.
Perfectionism fuels worry, so give yourself permission to do things imperfectly. Set realistic expectations and be okay with doing your best rather than achieving perfection. Remind yourself that progress matters more than getting everything right, and let small successes be enough.
