Diminish Worry in 2 Steps (Yes, It’s Possible!)

Worried? Great! That just means you’re human.

No, really—we’ve all been there. Lying in bed at 2 a.m., staring at the ceiling, thinking about that one problem that just won’t quit.

Maybe it’s your job. Maybe a relationship. Maybe just that random ugh feeling that won’t go away. The issue? When worry overstays its welcome, it starts to mess with your:

• Mood

• Sleep

• Relationships

• Even your health.

Real Talk: When Life Hits Hard

Let’s say you just lost your job. Yikes, right? Totally normal to freak out a bit. Your brain, trying to keep you safe, goes into full-blown crisis mode:

“What if I never work again?”“Why is this happening to me?”“I’m such a failure.”

Cue the anxiety spiral: heart pounding, thoughts racing, no peace in sight. Now you’re not just jobless—you’re drained and stuck in overthinking mode.

What Not to Do (But We All Do Anyway)

Most of us try to escape the stress:

• Scroll endlessly

• Binge-watch

• Oversleep

• Overeat

We get it. It’s a comfort thing. But none of it actually solves anything.

So… What Does Help?

Step 1: Talk to Yourself (Yep, Really)

Not in a weird way. Think of it as a mental pep talk.

Try saying:

“Okay, this is hard—and it’s normal to feel worried. But panicking doesn’t help. I’m already taking action. I’m applying, networking, staying consistent. Worrying more won’t help me sleep—or land a job faster.”

Let the worry be there. But don’t give it the mic.

Step 2: Catch the Thought & Call It Out

We don’t always notice we’re stuck in a thought loop. Try this instead:

“Oh look, there’s that ‘you’ll never work again’ thought again.”

That thought? It’s just noise. Not truth.

Imagine it as a squeaky cartoon character with an annoying voice—kinda hard to take seriously, right?

Once you notice your thoughts instead of believing them, they lose their grip. And just like that, you free up space—to rest, to think clearly, and to act.

Bottom Line?

You don’t need to stop worrying altogether.

You just need to change how you relate to your thoughts.

You’ve got this. One calm, curious thought at a time.