How to Stop Your Worrier (Not Warrior) Brain


We get it. There is a lots to worry about right now in our uber-stressed, tense world. I mean, how could you NOT be stressed with so much hostility, division and hate running rampant everywhere we look? Since most of us and our clients are struggling with anxiety and worry, we wanted to address one of the most asked questions we get in our sessions: “how do I stop my constant worrying?”

We all know how sucky constantly worrying about something can be, especially if you can’t seem to “turn it off.” We get it! 

We’ve learned some tricks and tips over the years we thought we’d pass along to you: 

Worrying, as all thought patterns, are a HABIT. This means that just like any other habit, it can be broken by paying attention to what you’re worrying about and when. Gathering information is super helpful right now. What are your themes or your common worries? What is running in a constant loop in your brain all the time? 

Next, set aside some time each day to “worry.” Any time you want but most people find it’s helpful to do it after the workday and well before bed, so let’s say, 5 p.m. Allocate 10 to 15 minutes to sit down and let your worries fly! You can write them down if you want or just sit there and let them come in rapid succession. Now is the time to worry as much as you want but ONLY for the designated time, so set a timer on your phone and follow it! Once your time is over, that’s it. NO MORE! 

Now comes the difficult part: it’s time to organize your worries and analyze them. So, gather your intel, make lists according to topics (work worries, home worries, kid worries), then start to look these lists over. Is there more in one category than another? Start there. 

Taking these lists, we want you to start going down the rabbit hole with each worry. Yes, that’s right. Go there! Go to the worst-case scenario … it’s helpful to get comfortable with the worst possible outcome because this is where the power is. Once you know the worst possible scenario, the power of it frightening you is starting to loosen! Do this over each day until the worrying subsides and you’ll begin to see a big difference. 

We know this can be difficult to do on your own, which is why we are here! We help women and girls every day, all day (it’s our jam!). And even better? Tackling anxiety is our superpower! So, if you need some extra help in figuring out where all this stuff is coming from and how to stop constantly worrying, we are your tribe! Head to to self-schedule with one of our rock-star therapists, easily and RIGHT NOW! 

Let’s get you back to good. Remember: we got you!  

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DEBORAH DULEY is a licensed social worker in the state of Maryland and the owner of Empowered Connections with offices in Leonardtown and Lusby, Md. Empowered Connections has provided therapy to hundreds of women over the years and we love it! Based on the growing need of empowered support and years of research, we have developed an empowerment coaching program designed specifically for the high achieving, high functioning woman that is feeling overwhelmed, not good enough, and/or is juggling multiple roles. The woman who wants to increase their self-esteem, grow their resilience, get clear on who they are as humans and finally leave all the crap behind, that no longer serves them. Our program is designed to figure out WHERE that comes from, WHY and HOW to change it. No need to relive painful memories or experiences like we do in the traditional therapy room. Boom! So empowering! Our coaches are mental health professionals that have been specially trained with our EC curriculum to deliver this content to you in a way that gets results and we’re so excited to offer this program alongside our traditional therapy services!