When I think back to one of the hardest periods of my life, I clearly remember how worry was like a thick fog covering every step I took. Every opportunity, every dream, was wrapped in doubt and catastrophic thoughts. It was then that I, without really knowing what I was doing, began to develop my own "anti-worry technique."
I remember one morning, particularly clear. I sat aboard my sailboat with a cup of cold coffee, staring down at the table. Thoughts were racing: "What if I fail?", "What if everything goes wrong?", "What if I never find the way out?" But in the midst of this inner storm, a new thought came: "What is the worst that could happen? And what is most likely to happen?"
That was when the first stone was laid in the foundation of what I today call the anti-worry technique. A technique that is not about denying worry, but about facing it, understanding it, and most importantly, not letting it control my life.
Facing the Worry
I started every morning by writing down everything I worried about. No filter, no shame. Just pure fear on paper. And something magical happened: when the worries took shape outside of me, they lost their grip on my inner world.
One day, I divided the list into two columns: "Can affect" and "Cannot affect." For each worry I wrote down, I asked myself: Can I do anything about this? If the answer was yes, I planned a small step. If the answer was no, I took a deep breath and practiced letting go.
The Body as a Tool
I also discovered how worry lodged itself in my body. My shoulders were raised like mountains, my breaths were short and fast. Small movements became my medicine. Standing up, stretching my arms towards the sky, shaking out the tensions. Each little gesture was a signal to my brain: "We are safe."
Small Rituals, Big Difference
I created my own security rituals. Every time I felt the worry creeping in, I would place my hand on my heart and whisper: "I am here for myself." This simple action became an anchor in the storm.
Worry as a Companion
After months of practice, I began to see worry not as an enemy but as an old acquaintance. When it came, I would say: "Hello, worry. You’re welcome to come along, but I decide where we are going."
The anti-worry technique became a way of life for me. Small daily steps towards a life where worry may exist — but not rule.
When It’s Not Enough
Of course, there are times when the worry becomes too overwhelming to handle alone. Then it is a strength to ask for help. The anti-worry technique is no substitute for therapy but a complement that strengthens us in everyday life.
The Path of Courage
Today, I see the anti-worry technique as a path to courage. Courage to face the unknown. Courage to keep moving, despite fears. Courage to let life be grand and alive, instead of small and fear-driven.
One of the clearest signs of how far I have come is when I climbed mountains without worrying or feeling fear. Every step up the rocky paths was an expression of trust — in my body, my will, and my ability to stay present. Instead of letting catastrophic thoughts lead the way, I chose to let each breath bring me closer to the summit. There, high above the clouds, I felt a freedom that no worry in the world could take away from me.
Worry is human. But the freedom to choose how we relate to it — that is an art we can all learn.
Your journey starts today. One step at a time. Your future is waiting for you — free from the shackles of worry.
By Chris...
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