A 5 minute exercise I use to calm worry.

06 December 2025

I worry a lot. Maybe you do too.

Interviews. Workshops. Big pieces of work. Worry can be about anything.

My mind jumps ahead and tries to solve problems that don’t exist yet.

Will this go well? What if it doesn’t? Will people find it useful? Am I doing the right thing?

When someone tells me to “stop worrying”, it never helps. I need to hear it from myself.

This exercise gives me a way to do that.

Try this

Find a quiet place where you won’t be overheard. A bathroom works well because you can look yourself in the eye.

Start with a minute of silence. Deep breaths in and out.

Think about the thing that’s worrying you. Then brainstorm the people in your life who want you to do well.
All of them. Family. Friends. Colleagues. Anyone who’s in your corner.

Give yourself a reminder that you’re not doing any of this alone.

Say it out loud

Start with yourself:

"I want to do well with this interview / workshop / meeting."

Then say the names of the people who want you to do well. It might feel odd at first, but stay with it.

"I know my mum and dad want me to do well."
"My sister and her husband want me to do well."

Move to the people around you:

"My boss wants me to do well."
"The people I work with want me to do well — there’s Sarah, Jane, Susan..."

Keep going for two or three minutes, or as long as you can keep coming up with people.

When you reach the end, take another breath:

"I want to do well, and all of these people want me to do well too."

Every time I do this, the weight on my shoulders gets a little lighter.

I hope it helps you too.