Most of us know what it feels like to become trapped in a cycle of worry. The more we try to stop worrying, the more persistent the thoughts seem to become. We analyse, reassure ourselves, distract ourselves or tell ourselves to “stop thinking about it,” yet somehow the worry keeps returning.
This is not a personal weakness. Decades of psychological research have shown that deliberately trying to suppress unwanted thoughts often has the opposite effect, making them more persistent rather than less (Cioffi & Holloway, 1993; Clark, Ball & Pape, 1991; Gold & Wegner, 1995; Wegner et al., 1987; Wegner et al., 1991).
The “Just Worrying” technique offers a different approach. Rather than struggling against anxious thoughts, it helps us recognise worry for what it is and gently redirect our attention to the present moment. It is a simple mindfulness-based strategy that can reduce the struggle with worry while allowing us to respond more thoughtfully to whatever is happening around us.
It’s a little like discovering that you don’t need to wrestle with every thought that enters your mind.
Imagine trying to shove an ugly, squeaky beach ball under water. The harder you push, the more violently it pops up—right in your face—squeak and all. You end up feeling as if you are going under with your worry.
This technique is about letting the mental beach ball float instead. Yes, it’s garish, and yes, it’s a bit annoying, but once you stop wrestling with it, you’ll see there’s still plenty of pool to swim in. The ball doesn’t have to disappear for you to relax and get on with living.
Differentiating Problem-Solving from Worry
Step one is recognising whether you’re actually swimming towards a solution or just treading water around that same squeaky beach ball. Constructive problem-solving feels purposeful—anxiety is low, and you’re either making progress or you know when to pause.
Worry, on the other hand, is you circling the ball endlessly. You’re not going anywhere, but you’re getting more tired and more tense. Trying to push it away only takes more energy—and it comes straight back at you. More splashing, more squeaking, and zero progress.
How to Use the “Just Worrying” Label
When you catch yourself paddling around the ball, mentally tag it: just worrying. Then, turn your attention back to your breath or something else nearby. Don’t bark “stop!” at yourself—that’s just another shove underwater. No pep talks, no “stop it” orders—just a quiet redirection.
It doesn’t matter if you do this ten times in a minute or only notice after two hours. Each time you label it, the ball drifts further from centre stage.
Over time—often within days—you may find the ball’s still in the pool, but it’s no longer in your face. Then you’ll probably forget to use the technique because the water feels calm again. When the ball drifts back, you remember the trick, and it works just as well as before.
Extending the Technique
You can apply the same approach to other mental habits: just doubting, just criticising. The “just” signals that you’re not trying to sink or banish the ball—you’re simply letting it be while you live your life. That’s the subtle shift that stops the struggle and keeps the water calm and clear.
And here’s the bonus you eventually realise peace doesn’t come from having no beach balls in the pool. It comes from knowing they’re there, finding them faintly ridiculous, and swimming on anyway.
Call to Action
💬 What’s your “beach ball” thought? Drop it in the comments—no judgement, just sharing.
📌 Save this post for the next time your thoughts start doing laps.
📣 Share this with a friend who’s stuck in a worry loop—they’ll thank you later.
References
Cioffi D. & Holloway J. (1993) Delayed costs of suppressed pain. Journal of Personality and Social Psychology, 64, 274–282.
Clark D.M., Ball S, & Pape D. (1991) An Experimental Investigation of Thought Suppression. Behaviour Research and Therapy, 29, 253–257.
Gold D.B. & Wegner D.M. (1995) Origins of ruminative thought: trauma, incompleteness, non-disclosure and suppression. Journal of Applied Social Psychology, 25, 1245–1261.
Wegner D.M., Schneider D.J., Carter S.R. & White T.L. (1987) Paradoxical Effects of Thought Suppression. Journal of Personality and Social Psychology, 53, 5–13.
Wegner D.M., Schneider D.J., Knutson B. & McMahon S.R. (1991) Polluting the stream of consciousness: The effect of thought suppression on the mind’s environment. Cognitive Therapy and Research, 15, 141–151.