How to Stop Worrying About Things You Can't Control

By Dr. Aneel Ursani, Medical Director — Next Step Psychiatry, Lilburn, GA

Will the economy hold up? What if something happens to my kids? Am I going to lose my job? What if my health takes a turn?

If your mind tends to loop through worst-case scenarios about things you have zero power over, you're not alone. For many of our patients across Lilburn and the greater Atlanta area, uncontrollable worry is the symptom that finally brings them through our door.

Here's the thing: some worry is normal and even useful. It's your brain's way of preparing for challenges. But when worry becomes constant, disproportionate, and all-consuming, it may be a sign of generalized anxiety disorder (GAD).

Redirect Your Energy to What You Can Influence

The most effective antidote to uncontrollable worry is shifting your focus to your sphere of control. You can't control the weather, the stock market, or other people's decisions. But you can control how you prepare, how you respond, and what actions you take.

When you catch yourself spiraling, pause and ask: "Is there anything I can actually do about this right now?" If yes, do it. If no, acknowledge the worry and consciously redirect your attention. This isn't about suppressing thoughts—it's about not letting them drive the car.

Understand the Root of Your Anxiety

Surface-level worries often mask deeper fears. You may worry about a presentation at work, but the real fear might be rejection or failure. Understanding these deeper patterns—often with the help of a therapist or psychiatric provider—can dramatically reduce the power worry holds over you.

Cognitive behavioral therapy (CBT) is particularly effective for this. CBT helps you identify distorted thinking patterns and replace them with more balanced, realistic perspectives.

Ground Yourself in the Present

Worry is almost always future-oriented. Grounding techniques bring you back to the present moment:

• The 5-4-3-2-1 method: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.
• Physical movement: A walk through your Lilburn neighborhood or 10 minutes of stretching can break the worry cycle.

Limit Your Information Intake

Constant news consumption and social media scrolling feed the worry machine. Set specific times to check the news rather than leaving it running in the background. Your nervous system wasn't designed to process global crises 24/7.

When Worry Becomes a Disorder

If worry is consuming most of your waking hours, interfering with sleep, causing physical symptoms like muscle tension or stomach issues, or making it hard to function at work or in relationships, you may have generalized anxiety disorder. GAD is one of the most common mental health conditions—and one of the most treatable.

Treatment typically involves medication (such as SSRIs or SNRIs), therapy, or both. At Next Step Psychiatry, we develop personalized treatment plans that address your specific anxiety symptoms and their underlying causes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice.