Stop Using Your Energy to Worry

Use It to Create, Connect, Learn, Grow, Glow, and Heal

Hey, you. Yes, you. The one sitting there, on the orange coach, replaying that awkward conversation in your head for the fifth time today. Or maybe you’re stressing about the future—all those “what ifs” swirling around like a storm cloud over your head. We’ve all been there. Let’s be honest though—worrying is exhausting. It steals your energy, your focus, and sometimes, even your sleep.

Let’s have a little heart-to-heart about this: You do realise that worrying doesn’t just drain your energy; it can also mess with your mental health? So, let’s chat about why we should stop using our precious energy to fret during life transitions and how we can shift that focus to something way more productive.

Why Do We Worry?

First off, let’s get real about why we worry. It’s like our brains have this built-in alarm system that goes off at the slightest hint of danger. Whether it’s stressing over work deadlines, relationship issues, or even what to have for dinner, our minds can spiral into a whirlwind of “what ifs.” And most of what we worry about never actually happens! Research shows that about 85% of the things we stress over turn out to be either not true or not as bad as we imagined. So why waste all that precious energy?

The Cost of Worrying

Worrying can take a toll on your body and mind. It leads to stress, anxiety, and even physical issues like headaches and fatigue. Plus, it can zap your inspiration, motivation and creativity. When you’re stuck in a loop of negative thoughts, it’s hard to focus on what really matters or enjoy your life. Imagine if you redirected all that mental energy into something useful! You could write that book you always wanted to write, connect with friends, or go for a walk in the woods…

Worrying is exhausting. It can cloud our thinking, making it harder to remember things or make decisions because stress takes a toll on our brain’s ability to function well. It can also mess with our sleep, leaving us tossing and turning instead of getting the rest we need. And let’s not forget how it affects our relationships; constantly worrying might make us pull away from friends and family, leading to isolation. On top of that, while some people think worrying might motivate them, it usually just leads to procrastination and a lack of productivity.

All that energy you’re spending on worrying CAN be redirected. Imagine channelling it into something that actually serves you—something that helps you create, connect, learn, grow, glow, and heal.

In this article, we’re going to break down how you can stop fueling your worries and start nurturing yourself instead. Let’s talk about how to take all that mental energy and use it to build a life you love wholeheartedly first, and then I’ll tell you Susan’s story.

1. Use Your Worry-energy to Create

When you’re anxious or worried, your brain tends to buzz. It’s like an overworked computer with too many tabs open (I have 44 open at this moment ;D)—each thought demanding your attention. So here’s a trick: instead of letting that energy go to waste, channel it into creation.

Maybe you’re a writer—open that journal and pour your feelings onto the page. If art’s your thing, grab some paints or a pencil and start sketching. Even something as simple as doodling or knitting can ground you.

Creativity isn’t just about art, though. You can create solutions to your problems, a healthier routine, or even a better mood by cooking something delicious. Take all the power you’re putting into worry and transform it into something tangible—something you can be proud of.

Keep in mind that creativity isn’t about perfection. It’s about expression. The more you create, the more you remind yourself: I’m capable of turning my thoughts into something useful.

Try this: Next time you find yourself spiralling into worry, take 15 minutes to create something. Bake cookies, write a poem, or even rearrange your room. The act of creating will quiet the noise in your mind and give you a sense of achievement.

2. Connect: Reach Out and Strengthen Your Relationships

Worry can make us feel isolated, but it doesn’t have to. The truth is, you don’t have to deal with your fears and anxieties alone. One of the best ways to use your energy is to connect with others—whether it’s your family, friends, or even strangers who share your experiences.

Think about it: when you’re with people you care about, you feel lighter. Laughter, meaningful conversations, and even a simple text message can remind you that you’re not alone in this big, messy world.

Plus, connections are powerful tools for growth. Every interaction teaches you something—whether it’s about others or about yourself. You build empathy, understanding, and, most importantly, a support system that can help you when times get tough.

Try this: Call a friend you haven’t spoken to in a while. Or go out for coffee with someone who inspires you. Focus on being present and see how quickly your worries fade when you’re surrounded by people who lift you up.

3. Learn: Increase Your Understanding

Here’s a game-changer: use your worrying as a signal to learn something new. If you’re stressing about a problem, take a step back and ask yourself, What can I learn from this? Maybe you need to gain more knowledge about a situation, or maybe it’s an opportunity to grow your skills.

For example, if you’re worried about money, take that energy and learn about budgeting or investing. If you’re anxious about a big project at work, spend time developing skills that will help you tackle it with confidence.

When you choose to learn, you flip the script on worry. Instead of letting it control you, you take control of it. You turn a negative into an opportunity, and suddenly, you’re empowered rather than overwhelmed.

Try this: Identify one worry that’s been nagging you and spend 30 minutes learning about it. Watch a video, read an article, or ask an expert. Even a small amount of knowledge can give you the confidence to move forward.

4. Grow: Use Your Struggles to Become Stronger

Growth often comes from discomfort—from those moments when you feel stretched thin or unsure of yourself. Instead of fighting these moments or worrying about them, embrace them as a chance to grow.

Ask yourself:

• What can I learn from this challenge?
• How can I become stronger, wiser, or more resilient because of it?

When you approach life with a growth mindset, even the things that worry you become tools for transformation. You start to see setbacks as opportunities, failures as lessons, and stress as a catalyst for change.

Try this: Write down one area of your life where you want to grow. Set a small goal, and take one action toward it today. It might feel uncomfortable at first, but growth always starts with a little stretch.

5. Glow: Take Care of Yourself, Inside and Out

Worrying can drain your energy, leaving you feeling dull and run down. So, why not take that energy and use it to glow instead? I’m talking about self-care—the kind that nourishes your body, mind, and spirit.

Go for a walk, soak up some sunshine, or try a quick yoga session. Treat yourself to a long bath, a skincare routine, or a good book. Fuel your body with healthy food and your mind with positive thoughts.

When you take care of yourself, you radiate energy—you glow. And when you glow, you naturally feel more confident, more at peace, and less prone to worrying about things that don’t serve you.

Try this: Spend 10 minutes doing something that makes you feel good about yourself. Dance in your living room, drink your favourite tea, or write down three things you love about yourself. Watch how your mood shifts.

6. Heal: Let Go and Move Forward

Finally, let’s talk about healing. Worry often comes from holding onto past hurts, regrets, or mistakes. It’s like carrying around a backpack full of rocks—heavy and exhausting. What would happen if you chose to let it go?

Healing doesn’t mean pretending everything’s okay. It means acknowledging your feelings, processing them, and then releasing them so you can move forward. It’s about forgiving yourself, forgiving others, and making peace with what’s out of your control.

When you focus on healing, you reclaim your energy. You give yourself the freedom to move forward without the weight of worry holding you back.

Try this: Write a letter to yourself or someone you need to forgive. You don’t have to send it—just get the words out. Release the pain, and remind yourself that you deserve peace.

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Susan’s Story

Susan stared at her phone, the screen glowing in the dim light of her living room. It had been three days since her last message to her best friend—a simple, “How are you doing?”—and the silence on the other end had begun to feel personal. Did I say something wrong? Is she upset with me? Her mind began crafting scenarios, each one worse than the last. The worry twisted in her stomach like a knot.

She sighed and sank deeper into her orange couch, pulling a blanket up to her chin. This was her routine: sit, scroll, and worry. She was so tired of it—tired of feeling isolated, tired of feeling like the world moved on without her. Somewhere, deep down, she knew she needed to do something—anything—to pull herself up.

On impulse, she grabbed her phone again. But this time, instead of staring at the messages she hadn’t received, she started typing. Hey, remember that time we tried making pizza and nearly burned the house down? I’ve been thinking about you. How’s life? She hit send before she could talk herself out of it.

Minutes passed. Then hours. Nothing. But something shifted in Susan. Sending that message felt… good. Like throwing a pebble into a still pond, creating ripples she couldn’t see yet. She decided to keep going.

Over the next few days, Susan made a choice. Each time worry crept in, she redirected it. Instead of spiralling, she sent a message to a friend, commented on an old photo, or called someone she hadn’t spoken to in months. Sometimes they responded; sometimes they didn’t. It didn’t matter. What mattered was that Susan was reaching out.

One afternoon, as she stood at the sink washing dishes, her phone buzzed. It was a message from her best friend: Sorry I’ve been MIA. Life’s been a mess, but I miss you. Coffee this weekend?

Susan smiled, warmth flooding her chest. The worry that had sat there for weeks now felt lighter, softer—like a balloon she could release into the sky. She realized something important: connection wasn’t about waiting for people to come to her. It was about reaching out, one small gesture at a time.

From then on, Susan made a promise to herself: whenever worry tried to take over, she’d make connections. And for the first time in a long time, Susan felt less alone.

What type of friend are you? How well do you know your friends? Are you and a new friend really compatible? Get access to a set of light-hearted quizzes, quotes and questions to help you find out by filling in the form below.

Final Thoughts: Direct Your Energy

At the end of the day, your energy is one of your most valuable resources. You get to decide where it goes. Worry will always try to steal it, but you have the power to say no. Instead of feeding those endless loops of anxiety, choose to use your energy to create, connect, learn, grow, glow, and heal.

The more you practice this, the more natural it becomes. Slowly but surely, you’ll stop seeing worry as an enemy and start seeing it as a reminder: a reminder to focus on the things that bring you joy, peace, and purpose.

So take a deep breath. Let go of what you can’t control. And use that beautiful energy of yours to build a life you love—one moment, one action, one choice at a time.

You’ve got this.

References:

1. Bredemeier K, Berenbaum H (January 2008). “Intolerance of uncertainty and perceived threat”. Behaviour Research and Therapy. 46 (1): 28–38. 
2. Csikszentmihalyi M (1997). Finding Flow: The Psychology of Engagement with Everyday Life (1st ed.). New York: Basic Books. p. 31 – see Csikszentmihalyi’s flow model
3. Hirsch CR, Mathews A (October 2012). “A cognitive model of pathological worry”. Behaviour Research and Therapy. 50 (10): 636–646. 
4. Kate Sweeny; Michael D. Dooley (18 April 2017). “The surprising upsides of worry”. Social and Personality Psychology Compass. 11 (4): e12311