It’s natural to worry about some things – a job interview, your performance review, that upcoming fraud trial 😉 – but when you worry too frequently, it becomes hard to focus on anything else.

You find yourself stressing about stuff you can’t control or wouldn’t normally care about.

Your capacity bucket is full and the next drip sends the contents crashing onto the floor… 💦

Here are some simple, evidence-based tips that could help you banish those intrusive thoughts…

1/. Write it down 📝

The simple act of writing down what’s concerning you is a big step to making it go away.

Scribbling worries on a bedside notepad helps you identify exactly what’s bugging you and instantly makes it seem smaller.

University of Washington research shows that brain dumping in this way will ease your worries.

2/. Make worries wait 🕰️

“Set aside a ‘worry time’ and postpone thinking about worries until then,” says Mr Daryl O’Connor, professor of psychology at the University of Leeds. “

“When you come back to them at the allocated time, some will have resolved. Focus on what’s left, stop at the end of the period and involve yourself in something else.”

3/. Filter out the impossible ✋🏻

“Recognise which of your worries fall into your locus of control,” says O’Connor. “Decide which you can realistically do something about and which are beyond your control.”

4/. Blow bubbles 🫧

Visualise negative thoughts as bubbles, like the ones you may have blown when you were a child.

Then watch them float away and pop – while you engage with the more positive thoughts.

5/. Go to ground 👀👂🏻👃

Grounding is a useful tool too when you are feeling anxious.

Your body is always in the present. It is your mind that wanders into worry. Use your five senses to ground yourself.

Notice five things you can see, four sounds you can hear, three things you can touch, two things you can smell and one thing you can eat.

6/. Switch off the news 📰

Studies show that those who engaged most with media during the Covid-19 pandemic suffered higher levels of depression and anxiety.

Limit yourself to checking a trusted news source once or twice a day, then switch off and focus on something else.

7/. Balance things out 🤸‍♀️

Make some time to yourself to exercise, socialise, read a book.

Finding balance in life can help you focus on what is important, rather than worrying about things you can’t change.

8/. Don’t reach for the bottle 🍹

Caffeine, alcohol and nicotine all increase the activation of the fight or flight system and can interfere with sleep.

Mr Brendan Street, cognitive behavioural psychotherapist at Nuffield Health says “Smoking and drinking are not the de-stressors you may think they are…”

9/. Don’t be shy about sharing 💬

A trouble shared is a trouble halved. When you feel overwhelmed, talking worries through can help you gain perspective.

Find a “blurting buddy” and put a time limit on it.

If you don’t feel you have anyone close to you with whom you can share your worries, reach out to a professional.

10/. Be nice to yourself ☺️

The more self-critical we tend to be, the more stressed we can feel.

Think about how you would talk to your best mate if they were in the same situation. What would you say to them? How would you help them?

11/. Reflect on the plusses ➕

At the end of the day, make a note of one thing that you found hard, but made you feel good.

Just thinking about your day’s achievements can make a big difference to your levels of worry and general mental health.

There are literally hundreds of other ideas too, this is a snap shot of ones that have worked for me.

Like anything these new habits require practice. Which one will you adopt and practice?

Drop me a line and let me know how it goes…