How to Train Your Brain to Stop Worrying

Worrying is something we all do sometimes. It’s like your brain’s way of trying to protect you from the unknown. But too much worrying can make life hard and stressful. It can even hurt your health, causing headaches, poor sleep, and other problems.

When you worry too much, it’s often because your brain has gotten used to it. Worrying can become a habit, like biting your nails or slouching when you sit. Once your brain gets used to worrying, it can be hard to stop. This is because your brain starts to think worrying is helpful, even though it isn’t.

According to Harvard University, each time you worry, your brain lets out stress chemicals like cortisol. Over time, this makes your brain think that worrying is useful because it’s triggering some action—but that action doesn’t really solve anything.

The good news? You can train your brain to stop worrying. Yes, it’s possible—and science backs it up. Continue reading to learn how you can do that.

Deep Breathing Can Help Calm a Racing Mind

Have you ever noticed how your body feels when you’re worried? Your heart might beat faster, your muscles might get tight, and your breathing might become quick. This is your body’s way of responding to stress, and it sends signals back to your brain that something’s wrong. But you can change this by practicing deep breathing.

Deep breathing is one of the easiest ways to calm your mind because it directly affects the part of your nervous system that controls stress. Health experts say that slow, deep breaths can turn on the part of your nervous system that helps you relax—the parasympathetic nervous system. Plus, when you breathe deeply, it sends a message to your brain that you’re safe, which helps stop those worrying thoughts.

Write Down Your Worries to Get Them Out of Your Head

Sometimes, we worry because we feel overwhelmed. It’s like there are too many things in our heads, and we can’t make sense of any of them. If this sounds like you, writing down your worries might help.

Various studies found that people who wrote down their worries for just 10 to 20 minutes felt less anxious afterward. Writing your worries down gives your mind a break. It’s like telling your brain, “Hey, I’ve got this. You don’t need to hold onto these thoughts anymore.”

Plus, writing things down helps you see your worries for what they really are. Often, you’ll realize they aren’t as big or as scary as they seemed in your head. And when they’re written down, you can start to solve them if needed or just let them go.

Challenge Your Worries to Stop the Cycle

Worries often get bigger when we don’t question them. One way to train your brain to stop worrying is by challenging these thoughts. Ask yourself if what you’re worrying about is likely to happen or if there’s real proof for it.

Challenging your worries makes your brain think differently. For example, if you’re worried about a disagreement with your partner, ask yourself: “Did I communicate clearly? What’s the worst that could happen if I talk to them again?” Most of the time, you’ll see that your worries are exaggerated or unrealistic. By questioning them, you take away their power.

Focus on What You Can Control, Not What You Can’t

A big reason people worry is because they focus too much on things they can’t control. For example, worrying about the weather, other people’s actions, or the future doesn’t help. But, if you focus on what you can control—like your own actions and choices—you might find yourself worrying less.

Experts say that focusing on things you can’t control keeps you in a cycle of frustration and stress. But focusing on what you can do right now gives your brain something useful to think about, breaking that never-ending cycle of worrying.

Practice Gratitude to Shift Your Brain Away from Worry

Gratitude is a strong tool for stopping worry. When you practice gratitude, you train your brain to look for the good things, which makes it harder for worrying thoughts to take over. Research suggests that writing down just three things you’re thankful for every day can greatly reduce feelings of worry and anxiety.

Try keeping a gratitude journal. Each day, write down a few things you’re grateful for—it could be as simple as having a nice meal or getting a text from a friend. Over time, this practice will help your brain look for the positive, which means less worrying.

How Meditation Helps Your Brain Stop Worrying

One of the best ways to break the habit of worrying is meditation. Meditation isn’t just some strange practice—it’s a well-researched way to calm your mind. Scientists believe that meditation can change how your brain works. It helps your brain make new connections, which makes it easier to let go of worrying thoughts.

A study published in the US National Library of Medicine found that meditation reduces activity in the part of the brain that causes overthinking and self-judgment. This part called the default mode network (DMN), is often very active among people who worry a lot. By meditating, you give your brain a break from all the noise.

Exercise Is Important for Reducing Worrying

It might sound surprising, but moving your body is another great way to stop worrying. Exercise releases endorphins, which are chemicals that make you feel good. It also uses up some of the stress chemicals we talked about earlier—like cortisol—so there’s less of it in your body.

As per experts, Anxiety and Depression Association of America (ADAA), just 30 minutes of physical activity can help reduce anxiety and worry. This can be as simple as taking a walk, going for a jog, or dancing to your favorite music. The goal is to get your heart pumping and give your brain a natural mood boost.

Talk to Others to Help Stop the Worrying Cycle

Sometimes, worrying can feel like it’s taking over, and it’s hard to see a way out. When this happens, talking to others can really help. Talking to a friend, family member, or even a counselor can give you a new view of your worries. Often, people can help you see solutions you hadn’t thought of or remind you of your strengths.

It is scientifically proven that having social support is one of the best ways to deal with stress and anxiety. When you talk about what’s bothering you, it takes away some of the power those thoughts have. Plus, being around people who care about you reminds your brain that you’re not alone—and that can be very comforting.

Training Your Brain Takes Time, but It’s Worth It

Training your brain to stop worrying doesn’t happen overnight. It takes time and practice. But science shows that you can change how your brain works by building healthier habits. Whether it’s through meditation, exercise, deep breathing, or talking to someone, each small step you take helps.