We live in a culture that rewards constant thinking, planning, and anticipating the next problem. But your brain was never meant to carry everything all at once. Stress has a sneaky way of overstaying its welcome. The next time stress starts to creep in, resist the urge to replay every worry in your head. That’s where anxious thoughts tend to linger, grow louder, and feel heavier than they actually are. Instead of letting them pile up mentally, try putting them somewhere else — on paper.

One minute you’re replying emails, the next minute your heart is racing over something that hasn’t even happened yet; a conversation, a deadline, a future version of yourself you haven’t met.

A simple practice called a “worry list” is quietly taking over TikTok, and here’s why therapists say it actually works.

SEE ALSO: Dealing with Depression and Anxiety as a Black Woman

A worry list sounds almost too basic to be effective. It’s not a productivity hack, a morning routine, or a mindset overhaul. It’s simple: just write down everything that’s stressing you out. According to mental health professionals, and thousands of people online, this small habit can create a surprisingly big shift.

What Is a Worry List, Really?

A worry list is exactly what it sounds like: a dedicated space where you write down everything that’s weighing on you, not leaving anything out: the big, life-altering fears and the tiny thoughts that keep buzzing in the background.

It could be in your journal, Notes app, planner, or a random scrap of paper. There are no rules about formatting, grammar, or order. The goal is to get everything out.

On TikTok, creators are sharing their versions of worry lists as a way to release anxiety instead of letting it spiral. Some people jot theirs down first thing in the morning. Others do it right before bed, when thoughts are ravaging. What they all have in common is a sense of relief after.

According to licensed professional counselor Myisha Jackson, writing down worries is similar to journaling. “When worries stay internal, they often feel heavier and more overwhelming,” she explains. “Writing them down helps release that mental pressure and creates space between you and the thought.”

Anxiety thrives on repetition. The same thought looping again and again can trick your nervous system into thinking there’s immediate danger, even when there isn’t. Writing interrupts that loop.

Licensed counselor Halle Thomas adds that the physical act of writing is powerful on its own. “Putting worries on paper signals to your brain that you’re taking action,” she says. “That alone can help soothe the nervous system.”

The Viral Twist: Adding a “Worst-Case Scenario”

Some people are taking their worry lists a step further, and that’s where things get interesting.

On a recent podcast conversation, influencer Morgan Riddle shared that she doesn’t just write down what she’s worried about. She also writes the worst-case scenario she’s afraid might happen, and later, what actually happened.

For example:

• Worry: I’m anxious about this flight.
• Worst-case scenario: Something goes wrong mid-air.
• What actually happened: I landed safely, watched a movie, and arrived tired but fine.

By doing this “you start to see how much time and energy you’ve spent worrying about things that never came true,” Riddle explained. And if something does go wrong? You still get proof that you survived it.

One of the most underrated effects of worry lists is how they help you trust yourself again. “When people revisit their lists weeks or months later, they often realize they handled situations better than they expected,” Thomas says. “That builds self-trust, which is one of the strongest antidotes to chronic worry.”

Instead of assuming you won’t cope, you now have evidence that you did. Worry list can be especially beneficial for chronic overthinkers, people with anxiety or OCD tendencies, and anyone whose mind gets loud at night.

It’s important to state that lists don’t promise to eliminate anxiety, but they help you stop being consumed by it.

How to Make Your Own Worry List

There’s no aesthetic requirement here. No special notebook. No pressure to “do it right.” Here’s how therapists recommend starting:

1. Set a Time Limit
Give yourself 10–15 minutes. This keeps the process contained and prevents spiraling.

2. Write Everything Down
Work stress. Relationship doubts. Family issues. Money worries. That weird thing you said three years ago. Nothing is too small or too dramatic.

3. Stop When the Time Is Up
When the timer ends, put the pen down. You’re done for now. Thomas explains that stopping is just as important as starting. “It helps prevent getting stuck in worry mode for too long,” she says.

After you’ve written everything out, go back and cross off the worries you have zero control over. Like you can’t control other people’s actions, you can’t control every outcome, and you can’t control the future.

This simple act, crossing things out, can feel oddly freeing and refreshing. It visually reminds you that not everything deserves your mental energy.

Once the uncontrollable worries are crossed off, you’re left with the ones that actually need attention.

At this point, you have options:

• Take one small action
• Schedule time to deal with it later
• Or simply acknowledge it and let it rest

Sometimes, seeing everything laid out is enough to calm your nervous system. Not every worry needs a solution, some just need to be witnessed.

When to Add Worry Lists to Your Routine

There’s no universal “best” time. It depends on when your stress peaks.

Some people swear by morning worry lists to clear their head before the day begins. Others prefer evenings, especially if anxiety keeps them up at night.

The only real rule? You should feel lighter afterward. Worry lists don’t make you careless or detached. They make you intentional, and remind you don’t have to hold onto every single thought.

Sometimes, the most powerful thing you can do for your mental health isn’t fixing your life, it’s putting your worries somewhere safe and saying, “I don’t need to carry this alone.”

And honestly? That’s a list worth making.