5 Steps to Take Control of Your Worries and Overthinking

We all worry—but what if your worries are consuming your time, energy, and peace of mind? Constant worrying can feel overwhelming, but the good news is that you can manage it with a structured approach. These steps will help you take control of your worries and regain your mental clarity.

1. Start with the Worry Decision-Making Tree

When a worry arises, instead of letting it spiral, use a simple decision-making process to determine your next steps. Ask yourself:

“Is this a problem I can do something about?”

• If NO: Redirect your attention to something meaningful or useful. For example, engage in a hobby, complete a chore like washing the dishes, or practice mindfulness. Fully immerse yourself in the activity by engaging all your senses. Notice the scent of the soap, the warmth of the water, or the texture of the dishes as you clean. Grounding yourself in the present helps break the cycle of unproductive worry.

• If YES: Work out what actions you can take and decide, “What can I do about this right now?”

  • If action is possible now: Take immediate steps to address the issue. Break tasks into manageable pieces and focus on the present as you complete them. For example, if you need to respond to an email, notice the sound of the keyboard and the sense of accomplishment when it’s done. Practicing mindfulness while acting helps reinforce a sense of control.

  • If action is not possible now: Plan what you’ll do, when you’ll do it, and what you’ll need. Make your plan as specific as possible, such as, “I will call my friend on Tuesday at 4 PM to discuss this issue.” Once you’ve created a concrete plan, allow yourself to let the worry go and refocus your attention on the present.

    
    

By using this decision-making tree, you’ll create a clear structure for addressing worries, reducing their emotional weight, and regaining a sense of control.

2. Establish a Worry Period

Designate a specific 30-minute window each day for worrying. Pick a time that works for you, but avoid scheduling it too late in the evening as it might interfere with your sleep. During this worry period, give yourself permission to focus entirely on your concerns. Think about anything and everything that bothers you, knowing that this is your dedicated time to process those thoughts.

Outside of this time block, remind yourself that you’ve already set aside time for worrying. If a worry pops up during the day, you can say, “I’ll think about this during my worry period.” This mental boundary helps prevent worries from bleeding into other parts of your day. Research even suggests that allocating specific time to worry can reduce spontaneous worrying by up to 30%. By containing your worries within a set period, you create more mental space for productivity and enjoyment throughout the day.

3. Use a Worry Diary

A worry diary is a powerful tool for managing your thoughts. During your worry period, write down each worry that comes to mind. Use a notebook, a notes app, or any medium that feels convenient and accessible to you. Writing your worries down helps you view them more objectively, and seeing them on paper can give you a clearer perspective.

Studies have shown that journaling can improve emotional well-being by up to 20%. As you document your worries, patterns may start to emerge. For instance, you might notice recurring themes or cognitive distortions, such as catastrophizing (assuming the worst will happen) or all-or-nothing thinking (“If I don’t succeed, I’ve completely failed”). Identifying these thinking traps can help you challenge and reframe unhelpful thoughts.

You can also pair your worry diary with tools like a “Thinking Traps” guide, which offers prompts to help you question the validity of your thoughts. Over time, maintaining a worry diary can feel like an active step toward managing your concerns, rather than letting them manage you.

4. Postpone Your Worry

It’s natural for worries to creep into your mind throughout the day, even outside your designated worry period. When this happens, don’t engage with the worry immediately. Instead, make a quick note of it in your worry diary and tell yourself, “I’ll think about this later during my worry time.”

This technique allows you to acknowledge your concerns without letting them dominate your attention. By postponing the worry, you’re affirming that while the thought is valid, it’s not urgent. This simple mental shift can free up your focus for tasks that require your immediate attention. Over time, postponing your worries trains your brain to be less reactive and more deliberate in how it processes thoughts.

5. Practice, Practice, Practice!

Controlling your worries is like building a muscle—it takes consistent effort and practice. At first, some of these techniques may feel unnatural, but with time and repetition, they’ll become second nature. The more you use these strategies, the more you’ll notice a shift in your ability to manage your thoughts and emotions. Over time, you’ll likely find that your worries have less power over your daily life.

Remember: The goal isn’t to eliminate worry altogether. Some degree of worry is normal and even helpful. The aim is to set boundaries and create a system that allows you to process your concerns in a healthy, structured way.

Finding Peace of Mind

Taking control of your worries doesn’t mean ignoring them—it means managing them intentionally. By starting with the worry decision-making tree, setting boundaries with a worry period, using a worry diary, postponing concerns, and practicing these techniques consistently, you can reclaim your time, energy, and mental clarity.

Living fully in the moment, free from the grip of worry, is a skill you can cultivate. You deserve the peace that comes with knowing you have tools to manage your worries and living fully in the moment. Start small, stay consistent, and watch the transformation unfold.