How to Stop Worrying About Things You Can’t Control | Practical Methods

It’s 3 AM, and your mind is racing again, going over every “what if” over and over. You tell yourself to quit worrying, yet the more you attempt to turn off, the louder the thoughts get. You’re not the only one who feels this way.

More than 60% of Americans say they are worried about safety or big life changes, and anxiety affects about 1 in 5 people in the U.S. Worry takes away energy, keeps you from sleeping well, and makes even small decisions feel heavy.

The good news is that worrying is a habit, and like any other habit, you can break it. This helpful guide will show you simple, doable ways to quit worrying, figure out what you can do, and relax your mind. If you believe in God, you can also use a simple grounding prayer for stress and anxiety.

Why Most Worry is Unhelpful and What It’s Trying to Do

Worry developed to protect us by looking for risks and planning how to deal with them. That helps you plan when you need to pay the payment or study for the test. When it happens over and over again, is focused on the future, and is out of proportion to the facts, it becomes a problem. This is what unproductive concern looks like:

• Endless “what if” loops that go nowhere
• Worry about things you can’t influence (weather, other people’s choices)
• Feeling temporarily calmer while worrying, which reinforces the habit

A Straightforward 6-Step Plan to Stop Worrying (Use Tonight)

You may start using these practical ways to stop worrying right away. Choose one and give it a week.

1) Use the Worry Slot (aka scheduled worrying)

Take 15 to 20 minutes every day to worry. When you worry during the day, write it down and promise yourself that you’ll deal with it at that time. This teaches your brain that worry has a time and place, which helps keep anxious thoughts from getting in the way.

2) Ask the control question

When a worry appears, quickly ask: “Is this something I can control right now?”

• If yes → make a tiny action plan (one small step).
• If no → use a short acceptance phrase (e.g., “Not mine to solve now”) and redirect to present tasks.

This answers separating problems you can solve from those you can’t.

3) Problem-solve, don’t ruminate

If you have worries that you can do something about, jot down one specific next move. For example, if you’re worried about money, call your bank or make a note of one cost you may cut back on. Action stops rumination.

4) Build a 5-minute grounding routine

When you start to worry, take six deep breaths and name four things you can see, three things you can touch, two things you can hear, and one thing you can smell. Then pick one small task to do, like making tea or going outside. This little ritual breaks the cycle of worry.

5) Move your body regularly

Exercise lowers anxiety levels. You don’t need to go to the gym; a quick walk for 10 to 20 minutes will help you stop thinking about things and feel better.

6) Limit doom-scroll input

If news or social media makes you anxious, limit how often you check them. Information is helpful, but seeing it all the time makes you more anxious.

Cognitive Tools That Actually Change How You Think

These tools come from cognitive-behavioral therapy and are practical:

• Test the worry: Ask, “What’s the evidence for this thought? What’s the evidence against it?”
• Swap catastrophizing for realistic probability: “What’s the realistic chance this happens?”
• Externalize and inspect: Treat the worry like a rumor — examine it instead of accepting it as fact.

 These methods turn instinctive anxiety into a testable hypothesis, which is the main point of “How to Stop Worrying.”

When Faith or Prayer Helps

A quick prayer for stress and anxiety can be a strong anchor if you are spiritual. When you’re worried, try this easy one:

“Help me release what I can’t change, see what I can do today, and find peace in the present. Amen.”

Prayer isn’t a substitute for action or therapy, but for many individuals, it makes them feel better and less stressed.

Behavioral Habits That Lower Worry Long-Term

Make these part of your routine, and worry will shrink over months:

• Sleep: aim for consistent sleep — poor sleep magnifies worry.
• Nutrition: Regular, balanced meals stabilize mood.
• Daily small wins: finishing small tasks reduces the feeling of chaos.
• Social contact: talk with a friend — sharing worries reduces their power.

When to Seek Professional Help

These ways to quit worrying work for a lot of people, but worry can sometimes turn into generalized anxiety disorder or another condition that needs expert help. Consider reaching out if:

• Your worry is persistent (most days for 6+ months)
• It significantly interferes with work, relationships, or daily activities
• You experience panic attacks
• You’re using alcohol or other substances to cope
• Physical symptoms are impacting your health
• Self-help strategies aren’t providing relief

At the Wellness Institute of Southern Nevada, I offer comprehensive anxiety treatment that includes:

• Evidence-based therapy (including Cognitive Behavioral Therapy)
• Medication management when appropriate
• Holistic interventions (nutrition, sleep optimization, stress management)
• Mind-body approaches (meditation, breathing techniques)
• Personalized treatment plans that honor your unique needs

Ready to Stop the Worry Cycle? The Wellness Institute of Southern Nevada Can Help

To quit worrying, you need to learn how to have a better relationship with it so it doesn’t run your day, your sleep, or your choices. Small, regular tools can help you change the way you think for the rest of your life, and every time you change your mind, you’re one step closer to actual serenity.

As a Doctor of Nursing Practice (DNP) and dual-certified psychiatric and family nurse practitioner (PMHNP-BC & FNP), I employ a whole-person approach that combines clinical knowledge with kind, nonjudgmental care. If you’re ready for one-on-one help that gets to the bottom of your anxiety, call 866-321-4640 or email contact@WellnessLived.com. The Wellness Institute of Southern Nevada can help you feel like yourself again, centered, and grounded.

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