Each day brings curveballs; spilled coffee, unplanned meetings, spoiled lunch, flat tires, and the list goes on… It’s easy to let these emotions of negativity consume us and feel like there’s no way out… Take note of these 4 ways below to kick the toxic vibes to the curb:

1. Have a plan in place.

You can’t control anything outside of yourself—you can only prepare yourself for what’s to come. If you’re worried about the future, plan for the worst-case scenario. What would you actually do in the event that your fears are realized? This can feel a little weird, but when you know what actions you’ll take, you can start to trust that you’ll be able to rise to the occasion.

2. Minimize reading and watching negative news.

There’s nothing wrong with keeping up with current events or your favorite show on Netflix, but be conscious of the type of media you’re ingesting. Lots of negativity will fill your mind with worry and make you see the world as a dangerous, evil place. Positive, inspiring stories will allow you to focus more on the good in the world. You choose what you allow into your mind.

3. Talk or write it out.

Worry stems from perception. When you overanalyze what you’re worrying about, your mind can go deeper and deeper into a dark spiral that’s hard to get out of on your own. Writing it down or talking it out with someone you trust will help you access new, more solution-oriented perspectives.

4. Pay attention to what you can control.

Whether you’re worrying about something you said, what someone is thinking about you, or what could happen in the future, you are placing all of your attention on things that you absolutely cannot control and putting unnecessary stress on your nervous system in the process.