Let’s cut to the chase: worrying is like paying interest on a loan you never took. It’s the ultimate energy vampire, and spoiler alert — it’s really bad for your health. Chronic worrying can mess with your sleep, digestion, immune system, and even make your skin breakout like it’s back in high school.
So, how do you ditch worry without joining a monastery or throwing your phone into a lake (tempting, but no)? Here are 5 things you can do today — yes, today — to uninvite worry from your brain’s house party.
1. Give Your Brain a Worry Appointment (Seriously)
You know how toddlers behave better when they know snack time is at 3? Your brain’s not so different. Instead of letting worries pop up all day like unskippable YouTube ads, schedule 15 minutes just to worry. Set a timer. Sit down. Worry your little heart out.
Then when a worry comes knocking outside of that time? Tell it, “Sorry, you’ll have to wait for your slot.”
Is it weird? Yes.
Does it work? Also yes.
2. Write a Worry Letter, Then Burn It (Figuratively… or Literally)
Pull out a notebook, or open that Notes app, and write your worry a break-up letter.
Start with: “Dear Anxiety, we need to talk…”
Dump all your thoughts on the page. Don’t edit. Don’t filter. Be dramatic. Be ridiculous. Then — delete it, shred it, or set it on fire (in a safe, firefighter-approved way).
The act of externalizing worry makes it lose power. It’s like Voldemort post-Horcrux.
3. Move Like You Just Got Good News
Your body doesn’t know the difference between real danger and imaginary doom. But it does know the difference between sitting curled up like a burrito and moving with confidence.
So walk. Dance. Stretch. Do five jumping jacks like a caffeinated squirrel. Movement = momentum = mood shift.
Bonus points if you do it to an empowering playlist with at least one Beyoncé track.
4. Do the Next Tiny Thing
Worry tends to zoom out until everything looks like a mountain. Zoom back in. What’s one tiny action you can take right now?
Not “solve all my life problems,” but “send that email.” “Drink that water.” “Reply to mom’s text.”
Small actions are like little reality anchors — they ground you in “I can handle this,” instead of spiraling into “What if my plants are mad at me?” (They’re not. Probably.)
5. Ask Yourself: Will This Matter in 5 Days? 5 Months? 5 Years?
The 5-5-5 rule is your new best friend. It’s like the Marie Kondo of mental clutter.
Worried about what that one person might have thought about your email?
5 days: Maybe.
5 months: Doubt it.
5 years: Absolutely not.
Most worries don’t age well. They evaporate. Remind yourself of that and suddenly… poof, less scary.
Final Thoughts: Worry is Not a Superpower
It doesn’t make you more prepared. It doesn’t make you more caring. It just makes you more tired.
So try one (or all) of the tips above today. Your brain, your body, and your future self (the one who’s thriving, chill, and glowing) will thank you.
And remember — worry never solved a thing, but action, laughter, and maybe a good nap? Always a good start.
Worried you’ll forget these tips? Bookmark this. Or better yet — don’t worry about it. 😌
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