Don t worry too much

11 Steps to Reduce Stress and Anxiety

Are you ready to finally learn how to stop worrying?

Everyone gets worried from time to time — in fact, 59% of adults reported a daily sense of worry in 2020. Whether you’re preparing for a big presentation or are going through personal changes, it’s normal to have the occasional sleepless night.

However, too much worry can make it difficult to enjoy life. If you want to take back your life from anxiety and learn how to stop worrying, you’re in the right place.

We’re here to share our best strategies for how to stop worrying. We’ll give you the tools you need to get your stress and worry under control.

What makes us worry?

One of the keys to learning how to stop worrying is discovering the root of your fears.

For better or for worse, worrying is part of how we’ve evolved as humans. Biologically, our central nervous system often responds to stress and fear by worrying. When this happens, the first step to stop worrying is to reflect on what exactly is causing your anxiety.

Some feelings of worry can be healthy, pushing us to find solutions to real and present problems. However, chronic worry, even about things out of our control, can severely impact our mental health. The good news? There is a multitude of strategies to help us learn how to stop worrying, manage stress, and start thriving.

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Am I worrying too much?

If you have the occasional anxious thought, there’s likely no need to be concerned about your emotional well-being or mental fitness. However, chronic worrying can be a symptom of something more serious, like an anxiety disorder. This type of worry can lead to physical symptoms like muscle tension, insomnia or poor sleep hygiene, stomach pain, back pain, and panic attacks.

Are anxiety and chronic stress starting to interfere with your daily life, work, or relationships? If so, it’s time to get serious about learning how to stop chronic worrying.

Why do I worry so much?

Chronic worry can be triggered by anything. From working at a difficult job to becoming a new parent, there’s likely always going to be something in life for us to worry about. To find out why you may be an endless worrier, take some time to reflect and examine your self-awareness. Consider if any of these reasons could be causing your anxiety:

Why is it so hard to stop worrying?

Once you start worrying, it’s easy to get caught up in a cycle of anxious and automatic thoughts. Over time, this can seriously impact your mental health. If you don’t learn strategies for how to stop worrying, it can feel like you’ll be stuck with chronic worry forever.

Sometimes, worry feels productive. Taking time to relax and stop thinking about what’s stressing you out can feel lazy — and even cause more worry! Even though it may seem like the easier path is to stay stressed, you’ll be happier in the long run if you take the time to learn how to stop worrying.

How worrying affects your body

One of the most insidious parts about worrying is the effect it has on our physical, mental, and emotional health. In fact, over a third of Americans visited a doctor over a stress-related illness in 2018, and many illnesses may be perpetuated by stress. If this sounds like you, it’s time to learn how to stop worrying.

Along with causing physical symptoms, worry and stress can also make it harder to recover from illness. Here are a few ways worry may be impacting your overall well-being.

1. Excessive worry can make you physically ill

Physical signs can be the first sign that constant worrying is becoming a problem. Headaches, stomach aches, and shortness of breath can indicate that you’re experiencing excessive worry.

Want to learn how to stop worrying? One important step is to recognize the common symptoms of chronic worry or anxiety:

Exhaustion no matter how many hours you sleep
Difficulty concentrating
Racing heartbeat
Trembling or shaky hands
Stomach pain, nausea, or other gastrointestinal problems
Sweating more than usual
Feeling restless, tense, or paranoid

These symptoms can also serve as a sign to examine how you’re feeling. You may need to practice deep breathing and focus on relieving your worry. Ultimately, one of the first steps towards learning how to stop worrying is to identify these physical symptoms.

2. Worry can cause a stress response

Ongoing worry can quickly evolve into chronic stress. When you have a stress response, you may have a tough time identifying exactly what worrying thoughts got you there.

Over time, repetitive negative thoughts can trigger other stress responses in your body. While it may seem like your mind is going a mile a minute, tracking your thoughts and the physical sensations in your body can help slow stress.

(Image Source)

3. Worrying too much can affect your daily life

Worry begets worry, so it’s easy to start worrying about one or two bad things, only to end up worrying about even more areas of your life.

When anxious thoughts become part of your everyday life, your stress can show up at work, with your family, in your finances, and even in your hobbies. In addition, feelings of stress are becoming more and more common in adults over the past few years. Learning how to stop worrying is more crucial than ever to maintain good mental health.

Over time, too much worry can impact your emotional resilience and make completing necessary tasks harder. Learning how to stop worrying can bring relief and happiness to your life. This can quickly reverse the effects of excessive stress and anxiety.

How can you stop worrying?

Chronic worry can quickly start to negatively impact your day-to-day life and overall mental health. Thankfully, with a little practice, you can make excessive worry a thing of the past.

Here are our best strategies for how to stop worrying and finally start living:

Mindfulness and meditation
Deep breathing
Practice self-compassion
Do a body scan
Share your fears with friends and family
Practice gratitude
Keep an emotions journal
Maintain a consistent sleep schedule
Focus on what you can control
Exercise more often
Take positive action
Enlist professional help

This list could go on forever, but let’s take a deeper dive into our favorite methods for how to stop worrying, manage stress, and take back your life.

1. Stop worrying by practicing mindfulness and meditation

While worrying, you may have a hard time focusing on anything else. However, constant rumination on negative thoughts is a bad habit.

When you feel your concentration waning, sitting in a quiet room and clearing your mind can do wonders for your well-being. Mindfulness and meditation can take your focus away from negative thoughts, stop you from feeling anxious, and inspire a state of calm.

A guided meditation app can help clear your mind, refocus your thoughts, or distract from your worries. Over time, meditation can also help you get into a flow state, which allows you to focus on your priorities and knock tasks off your to-do list with ease. Learning to focus on what’s in front of you, instead of your worries, can truly change your life.

2. Stop worrying by practicing deep breathing

When we worry, we often focus on bad things that might happen in the future. Staying in the current moment can help relieve worries and negative thinking — plus reduce physical symptoms.

You may experience shortness of breath or chest pain when you start to worry. Practicing deep breathing can redirect your attention from your worries and help you become grounded in the present.

Whether you’re having trouble sleeping or you feel a panic attack coming on, deep breathing is a quick and easy way to stop worrying.

3. Stop worrying by doing a body scan

When you’re worrying, it’s natural to tighten your muscles. Over time, raised shoulders or a tight jaw can cause chronic muscle tension. The more you worry, the more tension you continuously carry in your body. If you feel constant tension, stiffness, or pain in your back and shoulders, it’s time to focus on how to stop worrying.

In these moments, as you notice yourself feeling worried, take a deep breath and notice where you feel tension. Scanning your body can help you reconnect to the present, feel more grounded, and ultimately worry less.

Start at your toes and give dedicated attention to each part of your body up to your head. When you feel tension, focus on breathing into that discomfort and physically relaxing. Slowly release the tightness in your body, and before you know it, you’ll have discovered one great method for how to stop worrying instantly.

4. Stop worrying by sharing your fears with supportive friends and family

It’s easy to get lost in your thoughts as a chronic worrier, forgetting about family and friends without realizing it. Connecting with others is a powerful method to transform your emotional well-being, even when you feel like isolating.

Sharing the source of your stress, anxiety, or worry with a family member or friend can help you maintain perspective. Many times, our worries are irrational, but they don’t seem that way in our own minds.

Talking with supportive friends or family can offer a new view of the situation and be an effective way to stop worrying.

5.

Stop worrying by focusing on what you’re grateful for

As we focus on one negative thought, it primes our brain to look for more. By contrast, looking for a silver lining can help train your brain to search for positives and interrupt the cycle of worry. This is one reason why a daily gratitude practice can be so helpful and even life-changing.

Having trouble finding something to be grateful for? Take a step back and look for what is interesting about the situation or funny. Engage your mind through curiosity and humor. This can quickly shift you into a better place and provide a needed break from the negative thoughts. You can even try to be curious about the way you worry.

While it may take practice, learning to turn your negative thoughts around can be a great way to stop worrying.

6.

Stop worrying by keeping a daily emotions journal

Chronic stress and anxiety happen when we don’t notice the first signs of worry and let it grow over time. Want to learn how to stop worrying? Checking in with yourself regularly is an important way to maintain your mental health and manage your anxiety.

By the time we’re in a worry cycle, we often feel disconnected from our emotions. Keeping a daily journal can help you track patterns and actively manage stress before your feelings spiral out of control.

As you practice journaling your emotions and sharing your thoughts, it becomes easier to identify when you’re starting to worry. Stopping worry early will ultimately help you feel better and stay focused on what matters most to you.

7.

Stop worrying by maintaining a regular sleep schedule

Insomnia is a common side effect of chronic worry. When your mind is running wild, it can be tough to relax and get enough sleep. While you may feel like staying up will help you “solve” your worries, you’re often better off with a restorative night’s sleep.

Without sleep, minor worries can trigger a stress response that perpetuates for days or weeks in a row.

Here’s how to stop worrying and finally get some sleep:

Do a quick meditation or mindfulness exercise before bed
Drink a cup of calming tea and read a book right before you go to sleep
Stop use of electronics at least an hour before bedtime (social media is shown to be linked to anxiety)
Use natural sleep aids such as lavender, melatonin, or essential oils
If you can’t get your mind to stop, take a moment to journal your thoughts (but give yourself a time limit so you still get to bed on time!)

If you try these strategies and still can’t get consistent, quality sleep, consider talking to your doctor. You could be suffering from insomnia, a common sleep disorder.

You deserve to stop worrying and take back control of your life, so never hesitate to ask for help when you need it.

8.

Distinguish between what you can control and what you can’t

Worrying is usually focused on a problem that needs to be controlled, putting our focus on “what if” rather than the present moment.

Many people falsely believe that spending more time worrying about a problem will make it easier to find a solution.

If you’re preparing for an interview, you may be able to stop worrying and control the situation by researching the company or the interviewer. But, if you’re waiting for the results of an interview, worrying about the results won’t solve the problem because it’s out of your control.

If you’re struggling as a chronic worrier, ask yourself, “What can I control?” This can help you be more proactive when there is something you can do. Plus, this mindset can help release your worry when you discover there’s nothing you need to do about the situation.

Want to learn how to stop worrying about things out of your control? When you notice there’s nothing you can or need to control right now, stop searching for a solution and let yourself relax.

9.

Stop worrying, with regular exercise

Want to learn how to stop worrying? Focusing on your body with something like yoga can help ground you in the present moment. Even if your mind is racing with negative thoughts, going for a walk or run may help shift your attention.

Your physical health is an important buffer against constant worry as it is harder to break the cycle when you don't feel well or have low energy.

Listening to music also is a great relaxation technique and a powerful way to stop worry in its tracks. Hitting the gym with your headphones in can get your blood pumping and help you stop worrying instantly.

Even simple stretches can help reduce worry. Relieving tension in your neck, back, legs, and arms can lead to a flood of endorphins.

10.

Stop worrying by taking positive action

Doing something you love is a great way to keep your stress at bay and leave behind your worry habit. Not only does taking positive action distract you from your worries, but it also allows you to expel extra energy.

Focusing on any activity that makes you feel good can quickly shift your state of mind and help you stop worrying instantly. Here are a few powerful positive actions you can take right now:

Take a walk with your dog, children, or while listening to your favorite podcast
Paint or work on a creative project — the craft aisle at your favorite store probably has lots of kits with all the supplies you need
Watch your favorite movie and indulge in a delicious snack
Blast your most loved music while doing the dishes or cleaning your home

Ultimately, participating in a hobby or an activity you truly enjoy is a powerful method for helping you learn how to stop worrying.

11.

Stop worrying by enlisting professional help

Ultimately, you deserve to live a life you love, and endless worry can prevent you from fully thriving. Chronic conditions such as generalized anxiety disorder or depression are tough to address on your own.

When anxiety, stress, and worry become too much to handle alone, the best method for how to stop worrying is to seek professional help.

From therapy to coaching, to mentoring, there are limitless ways to get the help you need. Cognitive-behavioral therapy, specifically, can be a great, life-changing tool. Remember to speak to a few different therapists, coaches, or counselors to help you find the right fit.

Above all, prioritize your mental health. In time, with the right professionals on your team, you can finally stop worrying and start living.

Leave worry in the past

Are you ready to stop constantly worrying about “what if”?

At the end of the day, you’re the only one who can take the action needed to conquer your anxiety, worry less, and live the life you deserve. If you’re ready to learn how to stop worrying once and for all, try these strategies today. And remember — you’re not alone.

Need help with worrying? Get in touch with a BetterUp coach and learn how to be the best version of yourself.

How to Stop Worrying - HelpGuide.org

anxiety

Are you plagued by constant worries and anxious thoughts? These tips can help calm your worried mind and ease anxiety.

How much worrying is too much?

Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview, or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and worst-case scenarios, you can’t get anxious thoughts out of your head, and it interferes with your daily life.

Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder (GAD), a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.

If you’re plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.

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Why is it so hard to stop worrying?

Constant worrying can take a heavy toll. It can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs—both negative and positive—that you hold about worrying:

Negative beliefs about worry. You may believe that your constant worrying is harmful, that it’s going to drive you crazy or affect your physical health. Or you may worry that you’re going to lose all control over your worrying—that it will take over and never stop. While negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging.

Positive beliefs about worry. You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you’ll eventually be able to figure it out? Or perhaps you’re convinced that worrying is a responsible thing to do or the only way to ensure you don’t overlook something? It’s tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.

How to stop worrying tip 1: Create a daily “worry” period

It’s tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.

Create a “worry period.” Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone.
Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power.
Go over your “worry list” during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you’ve specified for your worry period. As you examine your worries in this way, you’ll often find it easier to develop a more balanced perspective. And if your worries don’t seem important any more, simply cut your worry period short and enjoy the rest of your day.

Tip 2: Challenge anxious thoughts

If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble.

These types of thoughts, known as cognitive distortions, include:

All-or-nothing thinking, looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I'm a total failure.”

Overgeneralization from a single negative experience, expecting it to hold true forever. “I didn't get hired for the job. I'll never get any job.”

Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I'm an idiot.”

Coming up with reasons why positive events don't count. “I did well on the presentation, but that was just dumb luck.”

Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.”

Expecting the worst-case scenario to happen. “The pilot said we're in for some turbulence. The plane's going to crash!”

Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”

Holding yourself to a strict list of what you should and shouldn't do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I'm such a moron.”

Labeling yourself based on mistakes and perceived shortcomings. “I'm a failure; I'm boring; I deserve to be alone.”

Assuming responsibility for things that are outside your control. “It's my fault my son got in an accident. I should have warned him to drive carefully in the rain.”

How to challenge these thoughts

During your worry period, challenge your negative thoughts by asking yourself:

What’s the evidence that the thought is true? That it’s not true?
Is there a more positive, realistic way of looking at the situation?
What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?
Is the thought helpful? How will worrying about it help me and how will it hurt me?
What would I say to a friend who had this worry?

Tip 3: Distinguish between solvable and unsolvable worries

Research shows that while you're worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you're getting something accomplished. But worrying and problem solving are two very different things.

Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you're no more prepared to deal with them should they actually happen.

Is your worry solvable?

Productive, solvable worries are those you can take action on right away. For example, if you're worried about your bills, you could call your creditors to see about flexible payment options. Unproductive, unsolvable worries are those for which there is no corresponding action. “What if I get cancer someday?” or “What if my kid gets into an accident?”

If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After you've evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you'll feel much less anxious.

If the worry is not solvable, accept the uncertainty. If you're a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn't work. Thinking about all the things that could go wrong doesn't make life any more predictable. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, tackle your need for certainty and immediate answers.

Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will?
Given the likelihood is very low, is it possible to live with the small chance that something negative may happen.
Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same?
Tune into your emotions. Worrying about uncertainty is often a way to avoid unpleasant emotions. But by tuning into your emotions you can start to accept your feelings, even those that are uncomfortable or don't make sense.

Tip 4: Interrupt the worry cycle

If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety. But there are steps you can take right now to interrupt all those anxious thoughts and give yourself a time out from relentless worrying.

Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head. Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.

Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state.

Meditate. Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries. And you don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of the many free or inexpensive smartphone apps that can guide you through the meditation process.

Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.

Try deep breathing. When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing deep breathing exercises, you can calm your mind and quiet negative thoughts.

Relaxation techniques can change the brain

While the above relaxation techniques can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular meditation, for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy. The more you practice, the greater the anxiety relief you’ll experience and the more control you’ll start to feel over your anxious thoughts and worries.

Tip 5: Talk about your worries

It may seem like a simplistic solution, but talking face to face with a trusted friend or family member—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.

Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

Build a strong support system. Human beings are social creatures. We’re not meant to live in isolation. But a strong support system doesn’t necessarily mean a vast network of friends. Don’t underestimate the benefit of a few people you can trust and count on to be there for you. And if you don’t feel that you have anyone to confide in, it’s never too late to build new friendships.

Know who to avoid when you’re feeling anxious. Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you’re feeling anxious—no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem.

Tip 6: Practice mindfulness

Worrying is usually focused on the future—on what might happen and what you’ll do about it—or on the past, rehashing the things you’ve said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.

Acknowledge and observe your worries. Don’t try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider’s perspective, without reacting or judging.

Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck.

Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.

Repeat daily. Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you’ll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you’re reinforcing a new mental habit that will help you break free of the negative worry cycle.

Basic mindfulness meditation

Find a quiet place
Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs.
Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
Breathe out through your mouth.
Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
If your mind starts to wander, return your focus to your breathing with no judgment.
Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts.

Click here for a free mindful breathing meditation.

Authors: Lawrence Robinson, Melinda Smith, M.A., and Jeanne Segal, Ph.D.

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Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. https://doi.org/10.1016/j.psychres.2016.12.020

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Anxiety – Worksheet to help you cope with anxiety and worry. (Centre for Clinical Interventions)

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Last updated: December 5, 2022

Chapter 358 Don't worry too much! Get it first! | A real empress from a noble family

Even Kuan Qingwu doubted that the true purpose of Jiang Qizhen's trip to the west was to marry Ou Qinglan to Qiu Jinglan. How could Jiang Tianao and Jiang Tianqi think?

After all, among the four on this trip, Jiang Yadan and Jiang Qizheng were born as the official wife of the fourth branch, and Ou Qinglan's father and brother were the most trusted confidants of Jiang Tianchi and his son. Even Ling Zui, who was forced to leave, seemed to be a good friend of Qiu Jinglan, the leading man in this marriage.

No one would believe that such a group of people went west just to find a husband for Jiang Qizhen.

In fact, Jiang Tiancan also agreed with this opinion. Hearing that his two cousins had joined each other, he also tried to become part of them. And then he was cursed by Sir Jibei: “If your son and you were smart, wouldn’t I raise you in the Northern Army? You have no choice but to remain honest in court! After all, you have worked there for so many years, even if you do not achieve something, you will not do anything wrong. Now you stay with me and your uncle. If you have problems, we can help you! If you join the army, you will be humiliated!”

Although Sir Jibei had just returned to Jing City for two years, he knew his son and grandchildren very well. These three were not even fit for generals, let alone commanders. If they took a position that would help the Emperor know their true abilities in the long run, the only thing they would get was shame.

In addition, Marquis Qin had already given him the position of vice premier at the court. What did he seek? His abilities were obvious. If he got too much, he couldn't handle it. Isn't it humiliating if he has to give up what he has gained?

Although Sir Jibei stopped Jiang Tiancang, he could not stop Jiang Tianao and Jiang Tianqi.

After receiving the news, they discussed it and then went to Marquis Qin to express their dissatisfaction together. Marquis of Qin made it clear that the Western Army was only for their offshoots. The idea to have a goddaughter belonged to the Marquis of Qin. At that moment, the fourth branch intervened aggressively. If Marquis Qin couldn't handle the two bastards Jiang Yashuang and Jiang Yadan, did they want to lead two armies together?

They didn't realize that after their words, before Marquis Qin said anything, the old butler came in and seriously said, "The young prince of Jinbo is coming here!"

Marquis Qin knew that Ou Bicheng had sent Jiang Yadan here before Jiang Tianao and Jiang Tianqi had a chance to say anything.

He was about to refuse when the servant who was guarding the gate entered, “Lady Ou is coming!”

"…" Marquis Qin's face turned pale for a while, and then he said, "Invite her in!"

The Ou family was a devoted support when the Marquis of Qin started his business. Jiang Yashuang and Ou Bicheng got along so well that the Ou family supported three generations of the Jiang family. The Jiang Family couldn't take the Ou Family as an ordinary subordinate. Ou Bicheng was Marquis Qin's junior so he could let him come here later. However, Madame Ou was his companion and also his brother's wife. He couldn't neglect her.

A few moments later, Madame Ou entered with Ou Bicheng. Seeing that Jiang Tianao and Jiang Tianqi were here, they coolly greeted them. They bluntly told Marquis Qin, “There is an embarrassing thing. Ou Bicheng does not dare to speak to you, so he asks if I can help him. This is about the only girl in this generation in my family. I cannot refuse him. Well, I've come to disturb you!

Madame Ou was very similar to the ancestors of the Ou family. In the past, when Sir Jibei was seriously injured, she was so angry that she took a common stand to avenge her husband. Sometimes she was even more determined than Sir Jibei. Therefore, the Marquis of Qin respected her all the time instead of treating her like an ordinary woman.

Hearing her words, he already understood what she meant. He could only smile bitterly, “Don't hesitate. Just say your requirements."

“Ou Bicheng's sister Xing fell in love with Qiu Jinglan at first sight when he was in Jing City. At that time, he observed mourning for General João. He had no elders to help him make a decision. These words are not easy to say." Madame Ou said bluntly: “And I was afraid that she just acted spontaneously and changed her mind after a few days. I never expected that she loves him so much. You know that Zheng'er went to look for her husband in Shazhou, but she must follow her immediately.

Jiang Tianao and Jiang Tianqi definitely knew how commendable Madame Ou was to Marquis Qin. They lost their cool upon hearing those words, “Madame, as far as I know, although Xing loves Qiu Jinglan, Qiu Jinglan was not in love with Xing!”

Madam Ou looked at them. She did not agree with them: “The boy is ambitious. He does not want to marry a girl from a noble family, because he wants to revive his family himself. The thought is great. But how not to touch him if he knows that Sin loves him sincerely and deeply? After all, she is the only girl in my family. Both her looks and her talent are good enough for Qiu Jinglan.”

“…” Jiang Tianao and Jiang Tianqi were trapped in not saying anything. Qiu Jinglan simply wanted to use her position as a wife to find another powerful ally. How could he become so noble and unsullied, according to Lady Ou? Besides, if he was someone who was easily touched, how could he get into so many love affairs?

“Madame, Xing is obviously a wonderful girl. She is the only gem in the Oh family in this generation. We all hope she's happy, don't we? Jiang Tianqi secretly gritted his teeth even though he looked respectful, “That’s because Qiu Jinglan is not a normal person. Even if he knew that Xing was sincere, I'm afraid he wouldn't be touched so easily."

He hastily published an example: “I heard that in the south he made so many girls angry. There are many girls among them who are waiting for him right now. In Jing City, the two prom queens at the Spring House and Jinpa Pavilion also have affection for him. Now he is not married to anyone. He never remembers those false women!”

— That's a decent man! Madame Ou's words made the two cousins almost vomit blood, for such a flirtatious person could be called a decent person. Wasn't there a single lustful person in the entire Jiang family?

But Madame Ou had her own logic: “These humiliating girls will never be allowed into a respectable family. He's just playing! Qiu Jinglan will not marry them, which means he is a good child. Besides, Xing is generous and she doesn't care!

She looked at them, "How can these curries compare to Sin?"

“You can go back. It's about Sin's reputation and honesty. Do not spread this matter to others!” Marquez Qin sighed. After he asked his son and grandson to leave, he said, “Although Tianao and Tianqi have ulterior motives in their marriage, some of the words they said are true. Qiu Jinglan was not the kind of guy who valued relationships. Even if he knew that Xing was sincere, he wouldn't be touched by it. Even if we force him to marry her, Sin will suffer. They are all children that we see growing up. I don't think this marriage is right for Xing. What do you think?"

Madame Ou said, “Does it matter? Xin loves him. As for him, who will know? It is imperative that we allow them to marry. Whatever happens, we are here. She will not suffer any losses!”

Marquis Qin didn't say a word when faced with such a determined madam. After a few moments, he said, “Zheng’er’s marriage received…”

“How could Qiu Feng compare to Qiu Jinglan?” Madame Ou interrupted him, “Qiu Feng is from an ordinary family. He doesn't value fortune that much. He doesn't require anything from us. But Qiu Jinglan is a determined boy, and he has to rely on us. Will he treat Xing badly?"

After hearing what she said, Marquis Qin got tired of trying to convince her so as not to offend her. He said, "If you decide, I will not interfere in this matter."

Moments later, Jiang Tianao and Jiang Tianqi called back. Hearing the result, they became angry: “When did Madame Ou have time to think about this? Jiang Yashuang and Ou Bicheng must have asked her for this!”

Marquis Qin calmly said, “Several generations of the Ou family have accompanied me and your uncle many times. Now there are only a few people in such a large family. Xing is the only girl in this younger generation of the Ou family. Madame Ou has come here to ask me herself, and I cannot refuse her.

If Sir Jibei comes, he can make a clear promise to talk.

But his wife came. After all, it was much more uncomfortable to talk to her than to talk to her brother. Besides, Madame Ou was not the kind of woman who lives in the backyard and knows nothing. If she said that, she obviously knew he was in a quandary. But she decided to help the girl in her parents' house!

If Marquis Qin couldn't refuse her, he had no choice but to agree with her.

Jiang Tianao and Jiang Tianqi were disappointed when they heard, "What about the Western Army?"

"Let Yue and Qing go there to help Han Jishan." Marquis of Qin hesitated, “Now Kuang Qingwu is confused in Shazhou. The army is also stopped by the western savages. Although Han Jishan is no match for Kuan Shihang after replacing the general who used to be Kuan Shihang's general, he must have some way of dealing with a twenty year old young man. Why Kuan Qingwu had been free and free so far must be due to Qiu Jinglan. If Yue and Qing go there, they will get promoted by killing him and also weakening Qiu Jinglan's power. The two can meet Qiu Jinglan with General Wang's favor. If they can’t deal with Qiu Jinglan…”

Marquis Qin calmly said, "That means they are unable to host the Western Army. "

"Yes!" Jiang Tianao and Jiang Tianqi were surprised for a while and then delighted. Jiang Tianao's second son, Jiang Yayue, was related by the Dou family, while Jiang Tianqi's first wife's son, Jiang Yaqing, was detained by Jiang Tianchi's army. These two were the most talented guys in the leading squad. But if Marquis Qin didn't say anything, they could only sigh for the Western Army.

Marquis Qin spoke about it himself. No one would stop these two from joining the Western Army. His son was much more reliable than his subordinates and future son-in-law.

It was better than the fact that the Marquis of Qin agreed with him to have a goddaughter in order to marry Qiu Jinglan.

Although Jiang Tianao and Jiang Tianqi were happy, the allies they joined to fight against the Fourth Branch definitely fell apart.

After a minute, Jiang Yashuang frowned. He told Ou Bicheng, “My wife's brother is difficult to deal with. Xin loves him. I don't think she would be his rival. If you agree with her, you might get her into trouble!

Ou Bicheng chuckled, “Do you really think that we don't care about her marriage, which matters in her entire life? It was just improvisation. The goal is to get Marquis Qin to allow Jiang Yayue and Jiang Yaqing to join the Western Army so that we can separate the first branch and the third branch. As for Xing's marriage to Qiu Jinglan, my grandmother said she just wanted the Marquis of Qin to agree. She didn't promise it would work!"

Jiang Yashuang frowned, "But Xing's reputation..."

“She went to Shazhou alone. Whether grandma goes to say it or not, her reputation is already tarnished.” Ou Bicheng sighed, “Fortunately, she was perceptive. She will never suffer a loss, whether she marries Qiu Jinglan or not!”

— Did the father want to say anything else? Jiang Yashuang felt that his comrade's marriage was giving him a headache. He rubbed his head, put the matter aside and asked.

Real empress from a noble family

Upcoming chapters:

Chapter 408: Trump Card: Tell my father! Chapter 407: The rest of the Dou and Gu family are masterminds! Chapter 406: Do we interfere with you when we survive? Chapter 405: My brother is still getting married 403: Get them all into trouble! Chapter 402: I knew I would marry him, of course! Chapter 401: Dare you agree? If yes, I will marry you! Chapter 400: If you want to marry, why don't you marry me? Chapter 399: My cruelty is always enough! Chapter 398: Knowing the real culprit Chapter 397: A mother-in-law that even a real mother can't match!Chapter 396: Every dog has its own day!Chapter 395: If you have anything to say, just tell me directly!Chapter 394: Save Qiu Jinglan!Chapter 393: Madame Dou's death and Sad news at last!Chapter 392: Shameless Boy!Chapter 391: Taking care of the sick 386: Why lie to him at this moment? Chapter 385: Sir Jibei's choice Chapter 384: Who was the most perfect scapegoat? Chapter 383: Which side was their eighth uncle on? Chapter 382: Jing City will be in disarray! Chapter 381: The real consequences! Chapter 380: Qiu Jinglan's Self-Judgment: The most vicious is a woman's heartChapter 378: Who killed the children of the Jiang Family? Chapter 377: Can't figure out who did itChapter 376: Future Princess Wei's Unforeseen EventChapter 375: Qiu Feng's ExperienceChapter 374: Risk Nothing, Gain NothingChapter 373: They Must Die !Chapter 372: Didn't think he was an idiot!Chapter 371: A Letter Written in BloodChapter 370 - A Good WifeChapter 369: No one is more cruel than two unclesChapter 368: Surviving a desperate situation and setting each other upChapter 367: A hopeless situationChapter 366: Failed settlement negotiationsChapter 365: Harming Your HusbandChapter 364: The Fire Burned Her! Keeping PromisesChapter 359: Failed to use others and lost their face. Chapter 358: Don't worry too much! Get her first!Chapter 357: A good-for-nothing father and son deserve a bad end!Chapter 356: A new wave of discordChapter 355: Ling Zui has returnedChapter 354: Doubting me and still want my help? Do I owe you? Chapter 353: An incredible show began with the remarriage of the eighth brother. Chapter 352: Can she be lucky enough to fulfill her dream? Chapter 351: Here come the big problems of the First Division! Chapter 350: Taunt my wife, she Definitely doesn't take me seriously!Chapter 349: The Troublemaker (Part Two)Chapter 348: The Troublemaker (Part One)Chapter 347: They Shouldn't Look Down on the Madam of the Jiang Family Chapter 346: It'll Be Fun!Chapter 345: Strike First to Gain the Initiative! : Transform from your enemy into your sword!Chapter 342: You two will raise a childChapter 341 - Hard workChapter 340 - Rest in peaceChapter 339: They must have come to meChapter 338: The emperor died. Was this the Empress Dowager's last card? Chapter 337: If you're hurt, I'm ashamed! Chapter 336: Kill two and free one. Who will you choose?Chapter 335: Win the Pretty SpyChapter 334: Just Need a GoddaughterChapter 333: Provocation? Why couldn't we do it? Chapter 332: Son, don't blame me! Chapter 331: The young prince asked you to kill the king Chapter 330: The heir was important. Chapter 329: Your son was about to die.Chapter 328: Revenge after a long timeChapter 327: Why did Princess Zhou have contact with my brother?Chapter 326: Big defeat, another new pathChapter 325: You must prepare for potential failure 323: Someone should be held responsible for this. Chapter 322: You don't trust me, and I don't trust you either. Chapter 321: An attack with hate caused a death struggle Chapter 320: Revenge! Don't let the Kuan family go!Chapter 319: Choose the right side to save a life at a key momentChapter 318: A crazy change!Chapter 317: He was forced too hardChapter 316: Help him!Chapter 315: Young master is always by your side The palace is not easyChapter 313: Someone has been planning to marry your husband for a long time: Tell you a jokeChapter 308: If I have to die, no one will survive!

Next Chapter 359 Failed to use others and lost their face.
Prev Chapter 357 Good-for-Nothing Father and Son Deserve a Bad End!

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NOT WORRYING TOO MUCH (ne volnuyas' slishkom) in English Translation

I think it's fair to say that

most physicists use quantum mechanics to describe the subatomic world without worrying too much about interpreting it.

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Try to do away with such meetings

at the beginning of the day, so that you can work later without worrying about them.

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You can buy a heating pad for your newborn and

enjoy the peace of the night, without worrying about your baby and his safety.

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You can

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Jenny, you can't just go through life Not caring about who you hurt.

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The guys are not too worried about this.

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