uses cookies to give you the best experience. Find out more about cookies and your privacy in our policy.

Help us make even better! Have your say in our annual survey

Are you worried all the time and don’t know how to calm down and get back to living your life? Find out what you can do if worrying is affecting your life.

This can help if:

  • you’re feeling worried all the time
  • you think a lot about how things could go wrong
  • you often doubt yourself.
High school boy standing at kitchen bench

Is it bad to worry?

Everyone worries about some things. Worrying is a completely normal experience, as long as it doesn't happen too often or last too long.

Worrying can become more of a concern when:

  • you don't socialise much because you’re worried about what people think of you
  • you hold yourself back from saying and doing things, or from becoming the person you want to be
  • your nerves are leaving you raw and irritable
  • you’re beginning to feel down and depressed because of all your worries.

Managing worry

The first thing to do when you're feeling worried is to try to work out the cause. Sometimes the cause may be obvious, and other times it may be hard to work out. Sit down and ask yourself: ‘What am I anxious about?’ It’s much easier to find solutions when you know what the problem is.

Sometimes finding a solution is simple. In other situations, though, there may not be a straightforward answer. If that's the case, then look at how you can develop better coping skills.

  • Make a note of what’s worrying you as it happens. You can use ReachOut WorryTime to help with this.
  • Exercise. You might not feel like it, but breathing hard and getting sweaty five times a week helps reduce anxiety, stress and depression.
  • Self-talk. Learn self-talk that'll help you combat worried thoughts that go through your head. Check out our stuff on self-talk.
  • Build a toolkit. Tools such as deep breathing and relaxation techniques are helpful when things feel like they’re too much.

If your worried feelings never go away, or you worry about a lot of things all the time, there might be something more serious going on. It could be worth chatting to a doctor or mental health professional. They’ll be able to help you build strategies to manage your worrying.

If you want to hear from others, watch this three minute video about worrying.

What can I do now?