Having a feeling of quiet but persistent worry that doesn’t seem to have a cause can be soul-crushing.
It’s not linked to anything specific, but it’s there, hanging in the background like a constant hum. It’s frustrating because you can’t always pinpoint why it’s there, and that makes it even harder to shake. It’s easy to get caught in your head, feeling like something’s wrong, but you can’t figure out what exactly it is. You’re not alone in feeling this way — lots of people go through the same thing. And even though it might not make sense, there are things you can try that help.
1. Acknowledge it, but don’t judge yourself for it.
It’s tempting to push that anxiety away, especially when you’re not sure where it’s coming from. You might think that if you just ignore it, it’ll go away. But when you do that, it’s like telling yourself that your feelings don’t matter. So, start by acknowledging that something feels off. It’s okay not to have all the answers right away. Simply noticing that the worry is there can help you stop avoiding it, which often makes it feel less overwhelming.
2. Take a few deep breaths.
Sounds simple, doesn’t it? But there’s a reason people always say “take a deep breath” when you’re feeling stressed. It works. Taking slow, deliberate breaths can trigger your body’s relaxation response, which lowers the physical stress that comes with worry. Try this: inhale deeply for a count of four, hold it for a couple of seconds, and then exhale slowly for a count of six. Repeat this a few times, and you might start to feel that tension in your body loosen up.
3. Talk about it, even if you don’t know what you’re talking about.
When you’re in the grip of that weird, lingering worry, it can be hard to find the words to describe what you’re feeling. But sometimes, just saying something out loud can make a huge difference. Call up a friend or family member, even if you don’t have a clear explanation for what’s bothering you. Just having someone listen, without needing to fix things, can take the pressure off. And you might be surprised at how much better you feel after simply putting your feelings into words.
4. Change your environment.
When your mind starts to spiral, it can help to change up your surroundings, even if just for a little while. Go for a walk, step outside for a breath of fresh air, or move to another room. Changing your immediate environment, especially if it’s a calming one, can help ground you and provide a bit of distance from whatever’s causing the worry. If possible, head outside to take in some greenery, sunlight, or even the sounds of nature. Even small moments of connection with the outside world can help reset your mind.
5. Break things down into smaller steps.
Sometimes, worry comes from feeling overwhelmed by everything at once. When you’re stuck in a cycle of worry, everything seems bigger and harder to handle. Instead of thinking about all the things that could be going wrong or could go wrong, break things down into smaller chunks. Think about one thing at a time — one small, manageable step. It helps make the situation feel more achievable and less intimidating. You don’t need to solve everything in one go; just focus on what’s in front of you, one small action at a time.
6. Let yourself rest, for goodness’ sake.
When worry takes over, it’s easy to think you need to keep pushing through, as if keeping busy will help you “out-think” your anxiety. But sometimes the best thing you can do is give yourself permission to rest. Whether it’s having a nap, spending a few minutes doing nothing, or just stepping away from whatever’s going on, rest is important. Your mind needs breaks, too, and giving yourself time to recharge can give you the mental space to feel more clear-headed.
7. Try to practise a bit of mindfulness, even for a few minutes.
You don’t have to sit in a quiet room for an hour to practice mindfulness (unless that’s your thing, of course). Even taking a few minutes to check in with yourself can make a big difference. Focus on your breath or your senses. Pay attention to what you can hear, see, smell, and feel. This brings you back into the present moment, away from the spiral of worry about the past or future. You don’t have to “solve” the worry in that moment; just notice it, sit with it, and allow it to be without giving it power over you.
8. Do something with your hands.
Source: Unsplash When your mind is racing, engaging in a physical activity can help give it something else to focus on. Whether it’s cooking, gardening, knitting, or doodling, putting your energy into something creative or simple helps break the worry cycle. It doesn’t have to be complicated; the act of moving your hands and focusing on a small task can help redirect your attention and calm your mind.
9. Stop living for “perfect.”
Source: Unsplash A lot of the time, worry is tied to unrealistic expectations, both of ourselves and other people. We tell ourselves we need to do everything perfectly, and when things don’t go as planned, worry takes over. But perfection is a myth. The more you try to control everything and hold yourself to impossible standards, the more overwhelmed you’ll feel. Practice letting go of the need to be perfect. Instead, focus on progress, not perfection. You’re doing your best, and that’s more than enough.
10. Come away from social media for a bit.
Social media is a double-edged sword in that it can connect us to other people, but it can also amplify feelings of inadequacy, stress, and worry. If you’re feeling that inexplicable worry, try taking a break from scrolling. Step away from the constant influx of curated images and headlines, and give yourself a bit of space from the noise. It’s easy to get caught up in comparison or worry when you’re constantly exposed to other people’s highlight reels. Giving yourself a breather can help you focus on what’s in front of you, not what everyone else is doing.
11. Find a bit of laughter.
Laughter is a great antidote to worry, but it’s not always easy to find the funny when you’re not feeling great. However, laughter is contagious, and sometimes you just need to give yourself a little nudge to find it. Watch a funny video, listen to a comedy podcast, or think of a moment that made you laugh hard in the past. Even if you don’t feel like it, engaging with something that brings joy can help lighten the mood and reduce some of the tension that comes with worry.
12. Try some guided meditation.
If you find it hard to quiet your mind, guided meditation can help direct your focus and calm the noise. There are plenty of apps and online videos that walk you through the process, helping you stay grounded and centred even when your mind is racing. Guided meditation doesn’t have to be long — just a few minutes can help shift your perspective, calm your mind, and bring you back to a sense of balance.
13. Be nice to yourself.
Sometimes, the most important thing you can do is to treat yourself with kindness. When worry is weighing you down, it’s easy to start being hard on yourself for not feeling “better.” But beating yourself up only makes the situation worse. Remind yourself that it’s okay to feel what you’re feeling. Show yourself the same compassion you would show a friend who’s going through something similar. It’s okay to not have all the answers. Just take it one step at a time.
14. Consider therapy if you’re really struggling.
There’s no shame in reaching out for help if your worry starts to feel too much. If you’ve tried some of these steps, and you’re still feeling stuck, talking to a therapist or counsellor can help you understand what’s going on beneath the surface. Sometimes, we need a little extra support to untangle the feelings that are hard to explain. Therapy can provide a safe space to explore your thoughts and feelings and learn new strategies for coping.
