30 Effective Ways to Stop Worrying and Start Living

Imagine this scenario

You’re drowning in your own thoughts, feeling anxious without any apparent reason, and you just can’t seem to shake it off. According to the Ministry of Health, 5% of Russians suffer from panic attacks and anxiety, and that’s just the number of those who sought medical help. In our daily lives, we often don’t perceive anxiety as a serious issue that can lead to fatigue or even depression. Experts in the field of nervous disorders believe that as a preventive measure for anxiety, one should reconsider their lifestyle and turn to simple relaxation techniques before resorting to medication. Here are 30 simple ways to stop worrying that you can try right now.

Prioritize Sleep

I used to pride myself on being able to function with little sleep, but since I’ve regulated my work schedule and started sleeping more, I’ve noticed how much calmer I feel.

Create a Soothing Sleep Environment

If you’re having trouble falling asleep, try changing your bedsheets and adding a drop of lavender oil to your pillow. You’ll feel like you’re in a spa, at least until you open your eyes.
If that doesn’t work, listen to special sleep podcasts. Just turn on a pleasant voice that works like a lullaby. You can choose any broadcast from iTunes and set a sleep timer. Personally, I listen to “Harry Potter” narrated by Stephen Fry.

Incorporate Relaxation Techniques

Every time you wash your hands, take three deep breaths. These are small relaxation breaks that you can do every time before and after meals, and when you wash your face.
Take a hot shower. It will wash away all the small worries and give you a break from the big ones.
When you’re angry at yourself for not being able to stop worrying, just say, “It’s okay, I’m just trying to take care of myself.”

Express Your Worries

Take a piece of paper and write down everything that’s bothering you. Sometimes, just voicing the problem can bring relief.
Spend a minute understanding that the worst-case scenario won’t happen. And even if it does, you’ll find a way to deal with it. You always do.

Find Comfort in Simple Pleasures

Read motivational quotes. They can provide a much-needed boost of positivity.
Turn off the lights and light some scented candles. The soft glow and pleasant aroma can create a calming atmosphere.
List three of the most pleasant and three of the most unpleasant things. Your answers will change every day, and you’ll notice what truly brings you joy and what brings negativity, allowing you to adjust your plans accordingly.

Build a Support System

Start a “compliment journal” and save all the nice things people say about you there. Screenshots of comments work too! Over time, you’ll have enough pages to flip through on bad days to remind yourself of how others see you.
Try to touch your partner more. Hug more, have more skin-to-skin contact. This helps release oxytocin, which makes you feel better.
If you’re not in a relationship, hug your friends when you meet and say goodbye.

Engage with Your Surroundings

Take a walk around your neighborhood. You don’t need to go on long walks, just a quick stroll around the block can do wonders.
Tell your best friend what’s bothering you. You’ll be surprised how much easier it is to solve problems when they’re not just swirling around in your head.
Visit a pet store to see kittens and puppies. Their playful energy can be contagious and uplifting.

Take Care of Your Body

Walk along a sunny embankment. It’s a great way to people-watch and distract yourself, plus you’ll get a dose of vitamin D.
Drink a glass of water. Sometimes anxiety arises from simple dehydration.
Buy some flowers. For a small amount, you can get a great bouquet that will brighten up your space with its appearance and scent.

Indulge in Self-Care

Buy a hand lotion with a soothing scent and spend a few minutes massaging your palms.
Mute on Twitter people who upset you. Your mental well-being is more important than their tweets.
Try sensory therapy. A simple children’s playdough can easily fit in your bag and help you knead your hands.

Connect with Others

Get to know people in places you frequent: your favorite cafe, gas station, hardware store, gym. Just learn the names of the people you see every day and wish them a good day. They’ll greet you in return and will be happy to see you again.
If you know that workouts help with anxiety but have motivation issues, remind yourself that the workout can be shorter than an episode of Friends!
If you’re not familiar with yoga at all, try this set of exercises for beginners.

Create a Comfortable Environment

Buy new sheets and pillows and make sure your sleeping place is truly comfortable. The idea is that you should have at least one place where it’s maximally cozy.
Go for a blowout. The head massage during the wash will definitely relax you.
Instead of wandering in your thoughts, spend time calling an old acquaintance or thanking a colleague for being pleasant to work with.
Take a fish oil capsule. Omega-3 fatty acids are also responsible for the state of anxiety.

For more information on managing anxiety, you can refer to authoritative sources like the National Institute of Mental Health.