This cannot be undone!
Keep track of anything you're worried about here. After adding a worry, you will see a list of tips and activities to help overcome it.
Begin by tapping the + button below to add a new worry.
If you want to remove a worry from your home screen, you can archive it here. This will allow you to keep track of worries from the past that you've overcome.
To archive a worry:
Select the tips and activities below to help resolve your worry.
What are you worried about right now?
Please enter a worry above.
If whatever you're worried about goes terribly wrong, will it still affect you in...
(check all that apply)
If it won't affect you in the long term, then maybe it's not worth worrying about.
Creating a plan ahead of time will help you know what to do if a crisis hits. It can also help you minimize the damage.
Accepting the worst-case scenario can reduce the fear of the worry and allow you to get to work on solving the crisis.
Pretend that the worry has come true. Now what can you do to improve the situation?
Focus on what you can control right now. The situation may change tomorrow, so just focus on the problems of today.
What can you do about this worry right now? List actions you can take today to reduce the worry.
Worry has a cost. It can cause a wide variety of health problems. If you continue to worry about this, what are the consequences? What are the negatives of worrying about this?
Now ask yourself, is it worth the cost to continue worrying about this?
Take whatever you're worried about and ask yourself, what are the chances that your fears will come true?
If the chances are slim, then you are worrying for no reason.
If you think about every improbable thing that could go wrong in your life, you're creating a fantasy of fear. You will suffer the negative consequences of many things that will never actually occur.
Life has enough real troubles, so don't trouble yourself with imagined ones.
Sometimes when you step outside of your situation and look at a problem objectively, you can see the solution more clearly.
Pretend that you're talking with a stranger who has this worry. What would you tell them to do about it? What advice would you give them?
When we help others, we often see our own problems from a new perspective. Maybe we'll realize that our problems aren't as horrible as we thought.
Take a break from your worry and try helping someone else with their problems. Who can you help and what can you do for them?
If you've wrestled with this worry for awhile with no solution, it might be time for a break.
Set your worry down and do something else. Then come back to this worry when you are ready to tackle it. What can you do right now instead of worrying about this?
Ideas:
If you knew exactly what would happen in every scene of a book or movie, it would be boring. Likewise, if you knew exactly what would happen every day for the rest of your life, it would remove the mystery.
Even if the worry comes true, think about what experience you will learn from it. And in some cases, at least you'll gain an interesting story to tell.
What surprises have occurred in your life that you didn't plan on? Did you learn or gain anything positive from those experiences?
If you compare all the good things in your life to all the bad things, you will most likely find the scales balancing in your favor.
Focus on the positive. What are you thankful for? What good things are in your life?
Ideas:
Meditation is a simple yet effective practice that can help anyone. You can find apps or videos to teach you how. Just a few basic steps is all it takes:
Write down your plan for when and how will you meditate below.
Our worries can fade in the light of knowledge. Perhaps you will learn that your worry is fixable. Or maybe you'll discover that it is highly unlikely to happen.
Where can you find more information about solving this worry?
Talk with a friend, neighbor or other trusted acquaintance about your worry.
Talking it out with someone you trust will often help your worry diminish. Even if they don't solve your worry, they can help share your burden.
Who can you talk to about this?
Imagine how this problem could be worse. What problems do you NOT have?
For example, you might be frustrated by your boss. Take a step back and be grateful that you have a job. Your problem could be worse than it is.
How could things be worse?
When we look at the past, we may realize that we have solved a similar problem before. Or maybe we'll find that we have worried about this previously, but nothing ever came of it.
Have you faced this worry in the past? How did you handle it? What was the outcome?
If you haven't faced this before, do you know someone else who has? Maybe you could ask their advice.
Thanks for using this website! I wish you the best in your efforts to worry less. If any of the tips don't work for you, please ignore them.
Disclaimer: This app is not a substitute for professional medical advice, diagnosis or treatment. Seek the advice of a qualified health provider regarding medical questions or conditions.