By Kelly Maue

Worrying does not take away tomorrow’s troubles. It takes away today’s peace.”

This sentiment, attributed to musician Randy Armstrong, is a reminder to focus on the present moment rather than the imagined future. Worrying is futile. It doesn’t prevent trouble; it robs us of today’s joy, energy and happiness while we ruminate on “what-ifs.”

This cognitive process called worry is a normal part of life – until it gets out of control. Fixating on potential negative future events can lead to issues such as exhaustion, irritability and poor sleep. Physical symptoms can manifest, such as muscle tension and digestive issues. While worrying is not productive, it can still be hard to break free from the cycle. One way to get a handle on this emotion is to first identify what is within your control. 

With some worries, like the fear of developing dementia, experts believe an action plan can often make a positive impact. Amping up exercise, which increases blood flow and oxygen, learning a new language or skill, or tackling puzzles are all measures to help maintain brain health. Other events, like a catastrophic tornado or earthquake, are impossible to prevent, but having an emergency kit on hand is one way to have influence over the outcome. When worries are completely beyond your control, the healthiest approach is simply to practice letting go. Focus on today rather than the unknowns of tomorrow. 

When caught in a worry loop, one path to calming relief is to activate the vagus nerve, the longest nerve within the autonomic nervous system. Running from the brainstem to major organs, it helps regulate bodily functions, such as breathing, heart rate and digestion. There are several ways to stimulate the vagus nerve.

• Change your breathing. There are many variations of breathing techniques, but in general, take a deep breath (4 seconds), hold it for a longer count (6 seconds), and slowly exhale to a longer count (8 seconds). Strive for the exhale to be twice as long as the inhale. Repeat this general pattern until you feel more relaxed.

• Cold water therapy. Whether it’s in the shower or a quick splash from the sink, sudden exposure to cold water activates the vagus nerve. A cold pack on the face or neck also works.

• Hum, sing, or chant. The vocal cords are in the pathway of the vagus nerve and constant rhythmic vibrations can help.

• Physical activity. Exercise, such as yoga, stretching, a purposeful walk, or strength training, can help stop the worry cycle. Even mindful chewing, forceful gargling, or a hearty dose of laughter can have the same positive outcome. 

There are more techniques to stop worry in its tracks, like simply naming it. When you recognize the pattern, simply say, “Part of me is worried now.” This is called affect labelling. Then, allow the worry and give it a little space. Notice where it appears in the body. This process turns on the prefrontal cortex, which is responsible for solutions-based thinking, and gives the nervous system a chance to reset. 

Other methods may help you break free from worry. Journaling and talk therapy work for many people. Or, schedule a finite window of time for dedicated worrying (for example, 10 minutes), then stop. Another way to help break free from a worry spiral is a grounding technique called the 3-3-3 rule. This is where you connect with the present moment by naming 3 things you see, 3 sounds you hear, and moving 3 parts of your body. Shifting focus helps stop the cycle.

Experiment with the methods that work best for you and practice them daily until they become a habit. While worrying can feel like thinking, it’s an unhealthy heightened sense of alarm. It keeps stress hormones elevated, and these stimulants create a chemical addiction. Worry appears to give the brain something to do – but don’t confuse a busy mind with healthy productivity.

Chronic worry may signal a more serious anxiety disorder. While worry is specific, anxiety tends to be more generalized and rooted in catastrophic thinking. This constant state of high alert can create more problems, including risks for heart disease, high blood pressure, and other health issues. When worry interferes with everyday life, it may require the help of a mental health provider.