When Worry Starts Taking Over
It seems like everywhere you turn, there’s something new to be anxious about. The news, your kids, your finances, your health—it’s easy to feel like the next big problem is always right around the corner. Even if you try to stay positive, worry can quietly take over, leaving you feeling tense and distracted.
Worry isn’t new. People have been anxious about the future for generations. Sometimes our worry is rooted in real concerns, like a warning light on your car dashboard. Other times, the anxiety lingers without a clear reason. When worrying starts to interfere with your ability to rest, focus, or enjoy daily life, it’s time to do something about it.
If you’ve been wondering how to stop worrying or manage your anxiety more effectively, here are eight research-backed strategies that really help:
Quick Tips to Worry Less:
- Notice when worry isn’t productive
- Reality-test your thoughts
- Focus on what you can control
- Give yourself permission to “put it down”
- Remind yourself you can handle more than you think
- Keep perspective
- Calm your body to calm your mind
- Try Cognitive Behavioral Therapy (CBT)
Each of these can make a difference on their own—but when you combine them, they work even better.
1. Notice When Worry Isn’t Productive
One reason people worry is because it feels like preparation. You might think, If I keep thinking about it, maybe I’ll be ready for whatever happens. But research shows that up to 90% of what we worry about never happens. Constantly running through “what if” scenarios doesn’t protect you—it just drains your mental energy.
When you notice yourself spiraling into worry, remind yourself that overthinking isn’t actually helping you prepare. Taking one small action (like making a plan, asking for help, or writing down your concerns) is more effective than looping thoughts in your head.
2. Reality-Test Your Thoughts
When your mind starts spinning with “what if” questions, try checking them against reality. Ask yourself: How likely is this to happen? There are many things that are technically possible but very unlikely. It’s possible to get caught in a storm, but most days, the forecast is fine. By grounding your thoughts in realistic outcomes, you remind your brain that not every possibility deserves equal attention.
3. Focus on What You Can Control
There’s peace in recognizing what’s within your control and what isn’t. You can’t control the weather, how others act, or every outcome in life. But you can control how you respond, how you care for yourself, and how you set boundaries. Trying to control what’s uncontrollable leads to exhaustion and frustration. Letting go of that responsibility opens the door to calm.
4. Give Yourself Permission to “Put It Down”
Sometimes the best thing you can do with a worry is to set it aside. Imagine placing your worry on a bookshelf or in a box. You can acknowledge it, think it through, and then decide it’s time to move on. You can even say to yourself, I’ve given this enough energy for now. It’s okay to put it down. Choosing to shift your focus is an active way of reclaiming your peace.
5. Remind Yourself You Can Handle More Than You Think
When anxiety rises, it often whispers that you won’t be able to cope. But if you look back, you’ll likely see that you’ve handled difficult situations before. You might not have had all the answers at first, but you figured things out. Building confidence in your ability to cope—what psychologists call self-efficacy—helps you face uncertainty with more strength. You can remind yourself, I’ve done hard things before. I can handle this too.
6. Keep Perspective
Anxiety zooms in on what might go wrong, but rarely on what could go right. Step back and take in the bigger picture. Life can be difficult, but it’s also full of moments of goodness and beauty. Even challenges can lead to unexpected opportunities. Losing a job might open the door to a new career that fits you better. Shifting perspective helps your mind balance reality with hope.
7. Calm Your Body to Calm Your Mind
When worry takes over, your body goes into fight-or-flight mode—heart racing, muscles tense, breathing shallow. These physical changes can make anxiety feel even stronger. Try intentionally slowing your breathing, relaxing your muscles, or grounding yourself by noticing five things around you. When your body relaxes, your mind follows.
8. Try Cognitive Behavioral Therapy (CBT)
If your worry feels constant or overwhelming, professional help can make a real difference. Anxiety counseling using Cognitive Behavioral Therapy (CBT) teaches you to recognize unhelpful thought patterns and replace them with healthier ones. It’s one of the most effective, evidence-based treatments for anxiety.
A therapist can help you explore where your worry comes from, learn tools to manage it, and build confidence in your ability to cope. Many people find that after working with a counselor, they’re not only less anxious but also more hopeful, present, and resilient.
Find Support to Worry Less
Anxiety doesn’t have to control your life. You can learn to calm your mind, quiet your fears, and feel more like yourself again. Working with a licensed therapist through anxiety counseling in Ambler, PA can help you put these tools into practice and discover new ones tailored to your life.
Our team at Lime Tree Counseling offers both in-person and virtual sessions so you can get the help you need in a way that fits your schedule. Reach out today to take your next step toward peace of mind.
About the Author
Katie Bailey, MA, LPC, is the founder and a Licensed Professional Counselor at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of experience, she helps people move from feeling overwhelmed to connected by offering therapy for anxiety, depression, trauma, and relationships. Along with her team of licensed therapists, she provides compassionate, evidence-based counseling to individuals and couples throughout Pennsylvania.
FAQs About Anxiety and Worry
How do I know if my anxiety is normal or if I need counseling?
Everyone worries sometimes, but if your anxiety makes it hard to sleep, focus, or enjoy daily life, therapy can help you learn tools to manage it effectively.
Can therapy really help me stop worrying?
Yes. Counseling helps you understand your thought patterns, calm your body’s stress response, and build confidence in your ability to handle challenges.
How long does anxiety counseling take?
It depends on your goals and needs, but most people notice improvement within a few months of consistent sessions. Your therapist will work with you to create a plan that fits your pace.
Is online counseling effective for anxiety?
Absolutely. Many clients find online sessions just as effective as in-person ones, and even more comfortable since they can attend from home.
If you’d like to learn more about evidence-based therapy approaches, you might also enjoy our post on what is the best therapy for depression.