{"id":268298,"date":"2026-01-28T12:21:11","date_gmt":"2026-01-28T12:21:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/268298\/"},"modified":"2026-01-28T12:21:11","modified_gmt":"2026-01-28T12:21:11","slug":"a-worry-list-could-be-the-anti-stress-hack-you-need","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/268298\/","title":{"rendered":"A \u201cWorry List\u201d Could Be The Anti-Stress Hack You Need"},"content":{"rendered":"

The next time you feel stressed, don\u2019t let your worries hang out in your head<\/a>. That\u2019s where they like to fester, making you feel even more overwhelmed. Instead, try writing them all down on a \u201cworry list.\u201d<\/p>\n

On TikTok, people are sharing how they make worry lists<\/a> and how helpful they are for de-stressing. The idea is simple: Open your journal or Notes app and start listing everything that\u2019s been weighing you down or making your heart race. <\/p>\n

While chatting with Tay Lautner on the @thesqueezepodcast<\/a>, Morgan Riddle<\/a> said she takes her list one step further by writing down her worries, along with a worst-case-scenario outcome. For example, she\u2019ll note that she\u2019s anxious about an upcoming flight, plus what she\u2019s afraid might happen. Then, after the fact, she goes back and jots down what actually happened<\/a>. \u201cYou do this every time you\u2019re worried and anxious about something, and over time you look at the list and see how much time you\u2019ve wasted worrying about things<\/a>,\u201d she said.<\/p>\n

Making this list helps you recognize how many of your worries actually don\u2019t happen, or ultimately fade away over time. And if the worst-case scenario does happen, you can still go back to the list, review your worry, and appreciate how you handled it. Here\u2019s a therapist\u2019s take on the viral worry lists.<\/p>\n

Why You Need To Write \u201cWorry Lists\u201d<\/p>\n

WhiteTea\/E+\/Getty Images<\/p>\n

According to Myisha Jackson, LPC<\/a>, writing a worry list feels a lot like journaling<\/a>, but a bit more intentional. Whenever you\u2019re overthinking or anxious, whether it\u2019s at work, before bed, or on a random Tuesday, you can turn to this practice.<\/p>\n

\u201cI encourage clients to write down the things that are bothering them; the thoughts that stay on their mind and cause them to feel tense, on edge, or mentally overwhelmed,\u201d she tells Bustle. \u201cThis can also be done daily as a way to release what they\u2019ve been holding internally.\u201d Big or small, it can all go on the worry list.<\/p>\n

Think of it as a brain dump of sorts. According to Halle Thomas, LPC<\/a>, offloading your worries can provide immediate relief from tension caused by worrying, and it can help you focus on what you do and don\u2019t have control over. \u201cWorry lists can also soothe the nervous system because the act of physically writing things down signals to your brain that you\u2019re taking action, rather than just stewing in your worry,\u201d she says.<\/p>\n

\u201cThis also builds self-trust, which is a major antidote to worry.\u201d<\/p>\n

While writing often feels like enough, you can go back and review what you wrote a few days, weeks, or months later. \u201cMany people find they handled the situation with more grace and competence than they would\u2019ve thought possible,\u201d Thomas says. \u201cThis also builds self-trust, which is a major antidote to worry.\u201d<\/p>\n

Worry lists are a good go-to if you have anxiety or OCD<\/a> that causes you to stress out, or if you\u2019re a perfectionist or chronic over-thinker. They\u2019re also helpful for anyone dealing with everyday stress, especially the kind that keeps you up until 2 a.m<\/a>. As Jackson says, worry lists can help you manage anxiety, get better sleep, and reduce that constant, nagging mental pressure.<\/p>\n

Writing Your Worry List<\/p>\n

KALA STUDIO\/Moment\/Getty Images<\/p>\n

The next time you catch yourself stressing, try your hand at a worry list. Set a timer for 15 minutes, grab a pen, and let it flow. Write down what you\u2019re worried about at work, in your relationship, for the future \u2014 anything and everything. When the time is up, it\u2019s time to stop. \u201cThis helps to prevent any mental spiraling<\/a> that can happen when we focus on our worries for a prolonged period of time,\u201d Thomas says.<\/p>\n

The next step is to cross off the worries you have zero control over. \u201cThis is important because the goal isn\u2019t to fix everything, but to accept what cannot be changed and redirect energy toward what can be addressed,\u201d Jackson says. \u201cLearning to separate controllable from uncontrollable worries can significantly reduce mental strain and help people feel more grounded.\u201d<\/p>\n

Once you see things crossed off, you\u2019ll likely feel less overwhelmed. From there, you can take action on the worries you can control \u2014 or simply take a big, deep breath<\/a>. Knowing all your thoughts are in one place might be all the relief you need.<\/p>\n

To add a worry list to your routine, think about when you tend to stress the most. \u201cSome people find making a worry list first thing in the morning helps them move through their day in a more focused way,\u201d Thomas says. \u201cOther folks like to make their worry list toward the middle or end of the day. What matters most is that you feel better after you\u2019ve made your list.\u201d<\/p>\n

Sources:<\/p>\n

Myisha Jackson, LPC<\/a>, counselor, founder of Thrive & Align Wellness<\/a><\/p>\n

Halle Thomas, LPC<\/a>, counselor at Chicory Counseling<\/a><\/p>\n

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