Las Vegas Spiritual Life Coach Jaclyn Costello

Stop Worrying!

by Jaclyn Costello on October 10, 2013

I’ve been through a lot of horrible things in my life… some of them actually happened.”—Mark Twain

Humans have the unique ability to suffer through imaginary possibilities, more commonly known as: Worries.

Worry is one of the worst forms of mental activity there is. In excess, worries build up to form severe anxiety & stress that affect not only your mental and emotional states, but your physical health as well.


Here are three of my favorite ways
to quash worries in their tracks:

anxiety bucket, Life Coach Jaclyn Costello

One method to stop the snowballing effect of a persistent worry is to create what I call an anxiety bucket. Allow yourself a scheduled 15 minutes a day when it’s ‘okay’ to worry. (Mid-day or early evening is best–not first thing in the morning or last thing at night.)

Throughout the day, whenever a worrisome thought pops into your head and before you begin obsessing, tell yourself, “I’m not going to think about this right now. I’m placing this thought in my anxiety bucket.” Then, place the thought in your metaphorical bucket and get on with your day!

When the time rolls around for you to address the contents of your bucket for the day, you may find that much of the intensity, urgency, drama, and weight of your worries has already disappeared… leaving you with only what is essential to think about during your allotted worry-time. Remember: You MUST stick to the 15 minute time frame.

Business Coach Jaclyn CostelloAnother method to rid yourself of anxiety is good ‘ole visualization. Think about a situation that is currently bothering you. Create a picture of it in your mind–really see it in action. Now, imagine the entire scenario turning into a cartoon… the goofiest cartoon you can imagine. How does that feel? Push that cartoon-picture farther and farther away from you until you are standing above your tiny problem and looking down on it with a new perspective. What happens to your emotional intensity? Make the image dimmer, smaller, smaller still, moving farther away in the distance…

Stop anxiety infograph

The final of my favorite methods for squashing worries is to follow the prompts on the fun infographic I created below. Start in the upper left corner and enjoy the ride! (This is actually my personal favorite way to rid myself of worries.) Let me know what you think in the comments section at the bottom of this page!

Spiritual Life Coach Jaclyn Costello

Need some help implementing these strategies in your life? Don’t hesitate to get in touch with me today. All the best!

{ 8 comments… read them below or add one }

Megan November 9, 2013 at 1:14 am

I could worry as a full time job! I really like the point of isolating the worrying to a short period of time. This way you get to be the decider on when this situation is going to affect your life- it gives me back the power! I have been trying this technique and I’m finding it to help me decipher if my worry is worth the mental energy!


Jaclyn November 9, 2013 at 3:39 pm

Take back the power, Megan! I love that those are the words you chose, because I think that’s what it’s all about: you decide when it’s ‘okay’ to worry and when it’s time to stop. Awesome.


Jen November 27, 2013 at 5:12 am

I love the infograph! I worry all the time and that’s true …sometimes it is out of your control or the odds of it actually happening are slim to none!


Jaclyn November 23, 2015 at 9:44 pm

I’m glad you like the picture, Jen! And I understand the out of control feeling… funny when you think about how much time we spend worrying about things that are never actually realities…


Cindy August 23, 2014 at 2:24 am

Thank you for this helpful information!!! I needed this reminder today… thank you always Jaclyn!


Jaclyn November 23, 2015 at 9:44 pm

You’re welcome, Cindy!


Michael B. August 23, 2014 at 2:26 am

I’ve been drawing cartoons of my worries since reading this article several months ago. I was inspired by your visualization technique but I altered the technique by creating actual physical representations of the ‘traumatic’ worries overwhelming my brain. It does help…


Jaclyn November 23, 2015 at 9:45 pm

I love that you’ve taken this article and created your own unique activity that fits your needs. I hope you get a kick out of your cartoon worries someday 🙂


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