Worrying about things outside your control drains your energy without solving anything. Here’s how to shift focus.
Identify What You CAN Control
You can’t control what others think, say, or do. You CAN control your actions, responses, and where you put your energy.
The Worry Test
Ask yourself: “Can I do something about this right now?” If yes, make a plan. If no, remind yourself worrying won’t change it.
Focus on the Present
Worry lives in the future. Bring yourself back to now: What are you doing RIGHT NOW? What can you see, hear, touch? This grounds you.
Write It Down
Put your worries on paper, then write: “Things I can control” and “Things I can’t.” Focus your energy only on the first list.
Challenge Catastrophic Thinking
Your brain might imagine worst-case scenarios. Ask: “Is this realistic? What’s most likely to happen?”
Set a Worry Time
If worries won’t stop, give yourself 10 minutes to worry intentionally. When time’s up, move on to something else.
Practice Letting Go
Visualize placing worries in a box, balloon, or river and watching them float away. This mental exercise can help release them.
Be Kind to Yourself
You’re not weak for worrying, you’re human. Treat yourself with the same compassion you’d give a friend.
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