How to Let Go of Your Worries and Live in the Moment

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Adulthood and its responsibilities can bring stress and worry about everything from the environment to your job and relationships. How can you reclaim a childlike sense of optimism and rediscover the joy of living?

Kicking your worries to the curb and embracing life can take work, but it is well worth the effort. There’s much more to it than relaxing in the tub at the end of a stressful day — although there’s something to be said for a soothing soak. Here are some ways to let go of your worries, change your outlook and live in the moment.

1. Reframe Negative Thoughts

Worry and stress can lead to a negative outlook and bring you down. You might think things like, “I’ll never get that promotion” or “I can’t seem to get healthier.” Instead of putting limits on yourself, recognize the thought and challenge it by examining its truthfulness. Perhaps you can ask for additional responsibilities at work or join a fitness class near your house. Give yourself the grace to embrace a more balanced and helpful perspective. 

Using words like “must,” “always,” “never” and “should” or having an all-or-nothing attitude are red flags that you’re practicing negative self-talk. Reframe your thoughts and look for new ways to think about whatever’s bothering you. Consider journaling, using positive affirmations and focusing on your strengths to change your mindset.

2. Try Deep Breathing

One of the best ways to live in the moment is to practice deep breathing. Your breath grounds you, quiets your mind and relaxes your body. Taking slow, regulated breaths helps prevent negative thoughts from taking over and is very soothing.

Begin by finding a quiet place to sit or lie comfortably, and place your hands on your stomach. Inhale deeply and slowly through your nose and expand your belly like a balloon. Release your breath through your mouth at least two to three times longer than you inhale, drawing your abs in. Continue for a few minutes, observing the rise and fall of your abdomen. The more you do this, the easier it will become to calm down and breathe more freely. 

3. Notice Your Surroundings

It’s easy to live on autopilot and not appreciate the world around you. You may not notice things in your home, during your drive to work or at your favorite coffee shop because you’re so used to seeing them. Have you ever had someone visit and remark on your view or a beautiful painting hanging above your sofa? These are things you take for granted every day, but looking at them with fresh eyes can brighten your perspective.

Close your eyes for a moment, then open them and really look around you. Take time to notice and appreciate the colorful rug in your living room, the beautiful flowers outside a cafe or the comfortable seating in the office breakroom. This will ground you in the present and help you enjoy your surroundings fully.

4. Prioritize Self-Care 

Taking care of and pampering yourself is a great way to relax and focus on the present. It doesn’t require booking a spa day — although that is certainly something worth doing occasionally. The most important thing is to consider what you need in the moment and then fully immerse yourself in it.

Try these reenergizing self-care activities:

• Use a new body wash in the shower.
• Apply a face mask and close your eyes for 10 minutes. 
• Get together with friends for lunch.
• Do some gentle stretches.
• Play with your dog or sit quietly with your cat in your lap.

Even simple activities like making your bed so your bedroom looks inviting or placing your palms over your eyes for 30-60 seconds to combat eye strain can improve your outlook.

5. Immerse Yourself in Nature 

There’s nothing quite like being in the great outdoors to feel present. Breathing in the fresh air, walking through the woods and soaking in the sunshine can have a restorative effect. Swimming in a lake or climbing a mountain are great ways to get active, boost your mood and appreciate the world around you.

You can head to a local park, take a trip to the beach or even head to another country. Costa Rica is home to 6% of global biodiversity, New Zealand is known for its otherworldly mountains and glaciers, and Iceland is a great place to view the Northern Lights. There’s a lot to explore and appreciate, and doing so enables you to live life to the fullest.

6. Fit in Fitness

Getting regular exercise does much more than just keep you fit. It also lowers the risk of chronic diseases, boosts your mood, reduces symptoms of anxiety and depression, and enhances brain function. You’ll also increase your energy level and improve your overall well-being. Physical movement requires you to live in the moment as you focus on every step.

Find an activity you enjoy, like swimming, playing pickleball or practicing yoga. You can work out at home, join a gym or find a running club. Whether you exercise solo or with a group, you’ll be shedding your worries.

7. Take a Social Media Break

Social media is a double-edged sword — it’s a great way to connect with friends and family, but it can lead to unhealthy comparisons with others or even addiction to scrolling. Some people can become dependent on it, leading to excessive use that can interfere with daily activities and increase stress and worry. 

Social media addiction can be caused by the desire to meet foundational psychological needs that are not being met in real life, such as a sense of belonging. Combat that feeling by regularly getting together with friends in person and ignoring your phone so you can be fully present. You can also set your socials to snooze for a week and see how you do without them. After all, there was a world before these platforms. 

8. Practice Mindfulness Meditation

Being mindful of everything around you and yourself will help you clear your mind and embrace the moment. One of the best ways to do this is through mindfulness meditation. It involves focusing on what you're feeling in the moment without judgment. Practicing mindfulness involves breathing methods, guided imagery, and relaxing the body and mind to reduce stress.

Mindfulness meditation can take several forms, including sitting, walking or performing body scans, where you lie down and focus on every part of your body and how it feels. During walking meditation, you slowly stroll in a quiet place that’s about 10 to 20 feet in length, focusing on the experience and sensations. These exercises ground you and bring you to the present.

9. Be Grateful for What You Have

One of the best ways to release your worries and truly live in the moment is to show gratitude for the things you have right now. Instead of worrying about what you need or want, which pulls you out of the present, focus on all the good in your life. Make a list and reflect on all the positives. This could include:

• A loving partner.
• Strong family relationships.
• A beautiful home.
• Work you enjoy.
• Financial security.

Consider and appreciate everything you have to be grateful for in the present. 

Choose Presence Over Worry 

Embracing all your life has to offer right now and focusing on the positives can help reduce your worries, clear your mind and open you up to good things. Living in the moment means appreciating the good, accepting the bad and making the most of everything the world has to offer.