1/29/2024 | By Stan Popovich

Do you find yourself worrying about everything that is going on around you? Constant worry can be tiring and depressing, and even unhealthy, as you nurse concerns about your family, your job, your health, and more. Being out of control is scary.

Overcoming constant worry

These seven tips on how to overcome constant worry and fear can help.

1. Focus on the facts, not your thoughts.

When people are stressed out, fearful and depressing thoughts dominate. However, these fearful thoughts are often exaggerated, not based on reality. When you are anxious, focus on the facts of the current situation.

2. Remind yourself that you can’t predict the future.

Often, a constant worry exaggerates the likelihood of the worst happening. Even if the things that you fear do happen, you can find a way forward. Think back to a time when you had a problem and remember that you survived – and maybe even thrived.

3. Take a break.

Take a deep breath and find a way to get your mind off of your anxieties and stresses. Take a walk, listen to soothing music, read the newspaper, watch TV, play on the computer, or do an activity that will give you a fresh perspective. This will distract you from your current and constant worry.

4. Take it one day at a time.

A man sitting on his sofa, with a worried look on his face. Constant worry can be debilitating. These seven tips can help.

Instead of worrying about how you will get through the rest of the week or month, focus on today. Each day can provide opportunities to learn new things, including how to deal with your problems.

5. Learn how to manage your thoughts.

Challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make you fearful, challenge those thoughts by asking yourself questions that help you maintain objectivity and common sense.

6. Know that things change.

Regardless of your circumstances, your current situation will not stay the same. Everything changes over time. Knowing that your situation can improve will help give you the confidence that things can get better.

7. Get some help.

Sometimes, it helps to talk to someone about your stress. A trusted friend, counselor, or clergy can give you additional advice and insights on how to deal with the fear of the unknown and the future. Remember that there is nothing wrong with asking for assistance.

If you or anyone you know is considering suicide, call the free suicide hotline at 988.

Related: The Problem of Senior Suicide

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Stan Popovich is the author of “A Layman’s Guide to Managing Fear” which covers a variety of techniques that can drastically improve your mental health. For more information, please visit Stan’s website at

Stan Popovich