Neil McLatchie: How to Stop Worrying (Really)

So, what can we do about it?

As a professional coach, I’ve worked with students and senior leaders alike, and I’ve seen one pattern again and again: worry doesn’t help. Not really. It paralyses rather than energises. It narrows our thinking, keeps us up at night, and adds tension to our relationships and our bodies. That’s why I often teach clients three simple steps to move away from worry and into something more useful

1. Notice it.

Worry thrives in the background. It feeds on silence, distraction, and autopilot. Most people don’t notice they’re worrying until they’ve been doing it for hours. So, the first step is to spot it sooner. Are you mentally rehearsing something that hasn’t happened? Running worst-case scenarios? Feeling tight-chested or restless? Just catching yourself in the act of worrying gives you a chance to choose something else.

2. Challenge it.

Many people think worrying shows they care. I’ve heard clients say they’d feel guilty or careless if they didn’t worry. But caring isn’t the same as catastrophising. In fact, think back to a time when you were focused, creative and effective; I bet you weren’t worrying. You were in motion. You were using your energy to do something useful. So ask: is worrying making anything better?

3. Replace it.

This is where the magic happens. My favourite mantra for tackling worry is this: “Worrying is a misuse of imagination.”

Your imagination is powerful. It’s the source of every breakthrough, invention, story, and solution we’ve ever created. And yet we often use it to picture everything going wrong.

What if you used it differently?

What if, instead of imagining how things might fall apart, you imagined how they might come together? Instead of dwelling on what you fear, you could visualise what you want. Think of possible solutions. Come up with ideas. Or even give yourself a break and imagine something joyful, unrelated — a summer holiday, a good memory, a future you’re excited for.

That’s the takeaway. Worrying is a misuse of imagination, but you can choose to use yours differently.

Dr Neil McLatchie is Head Coach and Co-Owner of The One Life School Ltd.