How to Stop Worrying | 7 Mind-Training Tools That Really Work
Do you find yourself constantly worrying about your family, your health, your finances… the world? You’re not alone.
Many of us spend far too much time caught in anxious thoughts, stuck in the loop of what if? and what next?
But here’s the truth: Worrying doesn’t change your circumstances. In fact, it usually does quite the opposite – makes them WORSE.
Here’s one crucial reason why. Worry can be out-and-out exhausting. It can use up all the energy you need to take the actions you need to solve the challenge you’re facing – or think you’re about to face.
How to Stop Worrying
In this video (and article), I’ll show you how to stop worrying, not by ignoring your problems, but by training your brain to respond differently. Watch now or keep reading for the key takeaways.
How To Stop Worrying in 10 Seconds or Less (Video)
Why We Worry (And Why It’s So Hard to Stop)
If you’re a chronic worrier, chances are you’re constantly judging circumstances:
“This shouldn’t be happening.”
“This must change.”
“I can’t relax until this is fixed.”
But here’s the reframe:
Worry is just fear wearing a softer mask.
And fear, left untrained, becomes your default mode.
7 Mind-Training Tools to Stop Worrying
1. Look Away
Literally. Take your focus off the “problem.”
Go for a walk, call a friend, move your body, meditate.
Shirzad Chamine (creator of Positive Intelligence) calls it “taking your hand off the hot stove.”
If your hand is burning, how long would you keep it on the hot stove? It’s the same with negative emotions like worry. The longer you stay in the negative emotions, the more damage you’re doing to yourself.
2. Try a PQ Rep
PQ Reps are simple mindfulness techniques that bring you into the present moment:
- Rub your fingertips together until you feel the ridges
- Run your fingers down your palm slowly
- Focus on your breath or heartbeat
- Listen for the furthest or nearest sound you can hear
These quick, tactile reps retrain your brain from fear to calm — in seconds.
3. Reframe the Problem
You can’t solve a problem with the same mind that created it.
Use tools like mind-mapping to get out of tunnel vision and spark creative solutions.
From a PQ perspective, you always have 3 choices:
- Accept it
- Convert it
- Find the gift or opportunity within it
4. Tune Out the Noise
Worried about global issues or things beyond your control?
Step one: Stop watching the news.
Trust that the important stuff will find you.
Flooding your brain with negativity just magnifies your anxiety.
5. Take Constructive Action
Can’t solve world peace? Maybe not.
But you can:
- Donate to a cause
- Volunteer your time
- Eat more sustainably
- Meditate and send loving energy
“Do what you can, with what you have, where you are.” — Theodore Roosevelt
6. Choose a Higher State of Being
“Circumstances don’t matter. Only my state of being matters. Which state of being do I prefer?” — Bashar
Write a list of the emotional states you’d rather cultivate than worry.
Peace. Joy. Calm. Trust. Gratitude?
7. Practice Gratitude
Worry can’t live in the same space as appreciation.
So give it some thought. What are you grateful for in your life right now?
And if you can’t think of anything, start with this simple gratitude list:
- Your body
- Your breath
- Your senses
- The people you love
- Small, beautiful moments
Gratitude shifts everything. It’s one of the fastest ways to come back to love.
Final Thoughts: Worry Is Optional
Worry is not a life sentence. It’s a mental habit. And habits can be changed.
Worrying doesn’t change your circumstances. Rewiring your mind does. Taking inspired action does. Responding instead of reacting does.
You can train your brain to:
- Pause
- Reframe
- Choose a better thought
- Move into presence
- And reclaim your peace
This is the work we do inside the Positive Intelligence Program.
Over to You
Do you find yourself prone to worry? What do you worry about the most?
Please let me know if you try out these techniques. I’d love to hear how they help you stop worrying.
Want to Go Deeper?
Take the free Saboteur Assessment to discover which thought patterns are running your mind
And if you’d like more help letting go of worry, book a free 30-minute session with me. We can do some tapping (EFT – Emotional Freedom Technique) together to release your worries and start calling in the states of mind you prefer.
📌 Related Posts
- What is Positive Intelligence?
- Why Positive Intelligence? 25+ Reasons to Join the Program
- Silence Your Inner Critic