Navigating Worries Wisely: Three Simple and Comforting Tricks

Worries, big or small, are an inevitable part of our lives. They sneak into our thoughts at unexpected moments, whether it’s the stress of making it on time to appointments or the fear of not getting quality sleep. While some worries arrive subtly, others hit hard, like concerns about a loved one’s health or uncertainties about job security. If left unaddressed, these persistent worries can grow in intensity and start to affect various aspects of our lives—our work, home environment, relationships, mental health, and overall well-being. But here’s the good news: there are easy-to-try and effective ways to manage daily stress and anxiety before it takes control. Let’s explore three powerful techniques that can help you deal with worry constructively and create space for calm and clarity.

1. Grounding Techniques: Connecting with the Present

Grounding, or earthing, is a sensory and therapeutic technique that involves engaging in activities that promote relaxation and help bring attention to the present moment. (Psychology Today, 2022).It is based on the premise that our physical and emotional well-being is intertwined. When worries start to overwhelm us, they can affect our senses and even different parts of our bodies. Engaging in grounding exercises, such as the 5-4-3-2-1 technique, guided meditation, or simply walking barefoot, can significantly help release stress, overwhelm, or anxiety (Medical News Today, 2024).
The 5-4-3-2-1 Technique
This mindfulness method is simple but effective, providing a useful way to practice mindfulness:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Practicing this technique helps redirect your attention from stressful thoughts to your immediate sensory experience, grounding you in the present moment.

2. Shelving Techniques: Structuring Your Worry Time

Shelving techniques offer a structured and constructive approach to dealing with stress. These methods include creating a worry time or a worry jar (Very Well Mind, 2023). Just as we schedule meals and meetings, we can also designate time for our worries. This creates boundaries, allowing us to contain our anxiety and focus on finding practical solutions.
How to Implement Worry Time
You might schedule a worry time from, say, 5:30 pm to 6:00 pm, and during this window, allow yourself to focus only on the things troubling you. Add an element of playfulness—give your worries funny names like “Time-O-Mania” for running late to meetings. Humour can open doors to creative problem-solving—like using timers, pre-planning your day, or allowing prep time before meetings.
Try a Worry Jar
Another simple tool is the worry jar—write or doodle your worries on slips of paper and drop them in. This physical act can help you externalize and organize your thoughts, offering both relief and perspective. As you practice this, don’t forget to take short breaks and add small moments of fun or leisure into your day.

3. Using Children’s Books: Stories that Heal

Yes, you read that right. Children’s books can be incredibly healing. Titles like Ruby’s Worry, You’ve Got Dragons, and The Huge Bag of Worries are not just for kids; they resonate with people of all ages. These books offer comforting insights and soothing strategies that help us understand and manage our worries in a light-hearted, non-judgmental way. Take Ruby’s Worry, for example-it tells the story of a bright and creative girl who discovers a growing worry she tries to hide. The book gently follows her journey as she learns to confront it and seek support. Many of these stories are available in read-aloud formats on YouTube, making them easy to access. It’s the Simple Things That Make a Difference. These easy methods-grounding, shelving, and reading—can be surprisingly helpful in handling everyday concerns, regardless of age. Our most complicated ideas and feelings can occasionally find a home in the tiniest moments of play and attentiveness. Try using one of these strategies the next time you’re feeling overburdened. Perhaps all it takes to ease the tension is a children’s story, a special worry jar, or a few minutes of grounding.