When Worry Takes Over
We all worry sometimes — but when those worries start consuming your time, energy, and peace of mind, it can feel impossible to slow your thoughts down. Constant overthinking doesn’t just make you anxious; it leaves you emotionally exhausted.
The good news? You can learn to manage it. These five therapist-backed steps will help you take control of your worries, rebuild calm, and find the clarity you’ve been missing.
If you’re stuck in endless “what ifs,” therapy can help you learn to calm your mind and stop living in ‘what ifs’ and begin creating more space between you and your thoughts.
1. Start with the Worry Decision-Making Tree
When a worry pops up, you don’t have to spiral. Therapy often uses structured tools like the Worry Decision-Making Tree to help you sort what’s in your control — and what’s not.
Ask yourself:“Is this something I can do something about?”
If no: Redirect your attention to something grounding. Try a small task like washing the dishes, taking a short walk, or focusing on your breathing. It’s not avoidance — it’s giving your nervous system a break.
If yes: Break the problem into small, clear steps and take one action, however minor. When your brain sees progress, it starts to relax.
Many people who struggle with chronic worry also notice a self-critical inner dialogue that fuels their anxiety. Therapy can help you explore where your inner critic comes from and how to quiet it so you can respond to your thoughts with understanding rather than judgment.
2. Establish a Worry Period
Set aside a specific 20–30-minute “worry window” each day. This may sound counterintuitive, but it works.
When a worry comes up outside that time, tell yourself, “I’ll think about this later during my worry period.” You’re training your brain to delay and contain the worry instead of letting it control you.
Research even shows that scheduling time to worry can reduce overall anxiety by up to 30%. It’s not about avoiding feelings — it’s about setting boundaries with them.
3. Use a Worry Diary
Journaling is one of the simplest, most effective ways to process racing thoughts.
During your worry period, write down everything on your mind. Seeing your worries on paper helps you notice patterns — like catastrophizing or perfectionistic thinking — that often fuel anxiety.
Therapy can help you pair this practice with CBT (Cognitive Behavioural Therapy) techniques to reframe those thoughts into something kinder and more realistic. Over time, you begin to strengthen your sense of worth and confidence.
If overthinking has chipped away at your self-esteem, you may benefit from therapy to build confidence and self-esteem so you can reconnect with your strengths instead of your self-doubt.
4. Postpone Your Worry
When intrusive thoughts appear throughout your day, resist engaging immediately. Make a note of the thought and remind yourself that you’ll revisit it later during your set worry period.
This simple act — postponing your worry — builds self-trust. You’re teaching your mind that not every anxious thought needs urgent attention. That's what we do in therapy for worry and overthinking.
Over time, this technique helps reduce reactivity and allows you to focus on what’s in front of you.
If you find that emotions like fear or irritation come up quickly, therapy can help you regulate those responses. Read Emotional Regulation Therapy: Understanding and Managing Emotional Reactions to learn how emotional reactivity and anxiety are connected — and how therapy can help you manage both.
5. Practice, Practice, Practice
Managing worry takes time and repetition. Think of it like building a muscle — every time you use these tools, you strengthen your ability to respond differently.
You’ll start to notice that your thoughts feel less chaotic, your body feels calmer, and your emotions no longer control your day.
And when you hit moments where it all feels heavy, therapy can help you find motivation and relief when you feel stuck or drained — turning self-blame into compassion and movement.
Finding Peace of Mind With Therapy for Worry and Overthinking
Taking control of your worries doesn’t mean ignoring them. It means approaching them intentionally — with compassion instead of fear.
At TTYT, we offer affordable, Canada-wide virtual therapy to help you calm your mind, ease anxiety, and understand where overthinking comes from.
If this feels familiar, you might also like reading Signs of Self-Criticism and How Therapy Helps — it explores how self-judgment often fuels anxiety and overthinking.
Or check out Holiday Stress and Mental Health: How Therapy Can Help During the Holidays to learn how to manage seasonal triggers that amplify worry.
Ready to Feel More in Control?
You don’t have to do it alone. Therapy can help you learn to calm your mind and stop living in ‘what ifs’ and find a pace that feels steady again.
Book a free 20-minute consultation to explore how therapy can help you regain balance and quiet the noise in your head.
