How to Break the Cycle of Worrying Once and For All

By Rose Costas

March 18, 2015   •   Fact checked by Dumb Little Man

We all have been there. Worrying about things we cannot or have no control over. We worry about our lives, finances, health, kids and many times things that doesn’t even concerns us. In fact, many times we worry so much that even when there is nothing to worry about some of us worry about not having anything to worry about. Worrying does not solve the problem. Researchers have provided us with evidence that the more we worry the more likely things are to go badly.

Some of us suffers from anxiety attacks just because we worry ourselves into bad health. There is nothing that can be resolved by worrying. It’s time to stop worrying and start finding solutions to the problems at hand.

1. In order to break the cycle of worry, you have to acknowledge you have a problem with worrying. You have to face the fact that you are worrying about things and once those thought crosses your mind replace them with positive results. Imagine that the issue you are worrying about ends positively. That will help to change your mood and reinforce a positive focus.

2. Quit worrying. I know it is easier said than done. Once you have acknowledged that you are worrying about a particular thing, it is easier to put an end to the thought. You must make a conscious effort to quit worrying. Replace the worrying with positive results.

3. Face the facts. You also have to accept and face the fact that there is nothing you can achieve by worrying. It doesn’t mean that you won’t ever think about the issues at hand, but you will not allow it to overwhelm you.

4. What is the worst thing that can happen. Be honest. Think about the worst thing that could happen based on the results of your worries. Get yourself prepared for that to happen. Think of a solution should that happen.

5. Work to lessen the severity of your worrying. Once you have accepted that the worse could happen then put in place a backup plan. If you can put a plan in place should the worst happen then you would already be prepared to lessen the need to worry. You would have been proactive.

6. What does worrying do to you emotionally? Ask yourself how worrying make you feel does. Even thought that is more rhetorical and also a no brainer it helps to bring to your consciousness whenever you drift off to worrying again. Immediately refocus your thoughts on more positive things.

7. Document the issues. Keep a journal of all the issues you have going on that will cause you to worry. By writing them down, you won’t have to keep them in the forefront of your mind and this will allow you to let them go at least for a while.

8. Refocus your attention. Use other distraction to keep your mind off your worries. Once you find something that you can use as a detractor, you will find out later that the problems that once look insurmountable becomes insignificant after a while.

9. Solve the problems. Once you document your worries, you can now work to tackle the problems one by one. Make a plan of action. Do not look at the magnitude of the problem take small steps.

10. Discuss your issues with someone. Find someone you can trust. Whether it is a family member or friend and discuss the problems, you are having with them. You would be so surprise to get someone else’s viewpoint. They sometimes can give you an insight you would not have seen because you are worrying about the problem so much.

11. Give yourself advice. Look at the worries as if they belong to someone else and then give the person your opinion on how you would resolve the problems. Many times those same results can help you to resolve your issues as well.
We will never be able to quit worrying totally, but we can all work to reduce the time we spent worrying.
Share with us some of the reasons you worry.

Rose Costas

Rose Costas is a big believer in the power of facing your challenges head on, then boldly showing your scars to motivate others. You can join her on twitter, FB, or

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