Be a Warrior, not a Worrier: Simple Shifts for a Calmer Mind

Worrying isn’t just something that happens in your head — it carries a feeling in the body. A thought triggers an emotion, and that emotion releases hormones and chemicals that ripple through you physically, mentally, and emotionally.

Every emotion sits on a scale, from negative to positive. The more negative the emotion, the more adverse the reaction on the body. Over time, your body starts to form a habit of worrying, because it becomes "normal" — and even addictive — as your system begins to crave the familiar chemical response. Just like smoking or comfort eating, worry can become something you reach for automatically.

But here’s the good news: just as with any habit, you can change it. This is where the warrior in you comes in. The first step is recognising that worry has become a pattern — and that you have the power to break it.

Here are some simple steps to begin shifting from worrier to warrior:

Step 1: Begin with gratitude. Start each morning by naming three things you’re grateful for. They don’t need to be grand or complicated. On the day I wrote this blog, mine were:

1. A full night’s sleep.

2. The rain outside, giving me the space to write.

3. The roof over my head on a blustery day.

When I re-read these, I smiled. That smile came from a thought, the thought created a feeling, the feeling created an emotion — in this case, happiness — and happiness released a wave of serotonin through my body. Gratitude is powerful because it changes your inner chemistry.

Step 2: Interrupt worry with thanks. When you catch yourself worrying, pause and name one thing you’re grateful for. Just one is enough to shift your state.

Step 3: Make a joy list. Bring more positivity into your life by making a simple list of things that make you smile. Here are five of mine:

• Getting a cuddle

• Going barefoot on the grass

• Listening to the birds

• Walking in my garden or in nature

• Sending a kind message to a friend

Keep your list handy and turn to it when you feel yourself slipping into worry mode.

Step 4: Sit with your worry. When you feel ready, ask yourself: Why am I worrying about this? Can I see it differently? Can I let it go? Beneath the noise of the mind is your inner voice — calm, wise, and knowing. If you take time to sit quietly, you may begin to hear it.

I know change is possible, because I’ve done it. I used to live in a whirlwind of stress, rushing from one thing to another, never pausing to breathe. Over time I learned it’s okay to stop. It’s okay to pause. It’s even okay to feel bored. In those moments of stillness, my most creative ideas arrive.

Worry will always try to knock at the door, but you don’t have to let it move in. The warrior in you is waiting to rise.

If you’d like support in moving from worry to calm, I’d love to help you. Through yoga, meditation, breathwork, and healing practices, I guide people just like you to quieten the busy mind, ease tension in the body, and reconnect with inner strength.

🌿 Take the first step today — join me for a class, a treatment, or one of my wellbeing events.

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