A colleague approached me the other day and said, “Maybe you could help, a friend of mine is really depressed. Do you have any ideas on how to help her?”

I can only go on personal experience, so I asked, “Does she exercise?”

“Yes, she’s really healthy”

“Does she eat healthily?”


“Is she sleeping well?”

“I think she suffers with anxiety”

At the time, all I could suggest was for her to get a pen and paper out and make 2 columns, entitled:

What am I worried about?

What can I do to change this?

I figured that any worry which could be dealt with would no longer be a problem.

Conversely there was no point devoting any time to worrying about problems that could not be solved.


Later I sat down and Googled, “How can I stop worrying” and over 40 million results were returned.

I read about half a dozen articles and below is a quick summary of the points that made sense to me.


First of all you need to set aside some, “Worry Time”,┬áto deal with your worries on your own.

You probably need a maximum of 10 minutes.

This time needs to be at the same time everyday and preferably towards the end of the day.

This is because if you start to worry in the middle of the day, you can put it off until your official worry time, where you’ll really indulge those worries.

You need to split this ten minutes into two five minute sections.

In the first five minutes you create your worry diary.


1. Worry Diary

Write down to columns:

What am I worried about?

What can I do to change this?

Write all your worries down and try your best to solve them.

If there’s any worries you think you can’t solve, then try to work out logically how likely they are to happen.

Feel free to download and use this document:

My Worry Diary

In the second five minute period you need to practice:

2. Mindfulness

Mindfulness is the practice of being mindful of the present.

Just spend some time breathing calmly and being aware of the present moment you’re existing in.

This is because most anxiety is future based and yet all the future is made up of, is tiny bits of present moments.

So if you’re happy in the present, your future will be too.

Do this for around a minute.


3. Gratitude

Write down three things you’re grateful for.


Carry out these three steps every day for at least 21 days.



I’ve created a little survey online that I’d love you to fill out, so I can learn more about worry / anxiety.

Your can fill it out completely anonymously and it will only take around a minute to complete.

Please click HERE is you’d like to complete it.