How To Stop Being Neurotic—10 Strategies

Neuroticism is one of the “big five” personality traits that shapes our behavior and emotional well-being. People who score high on neuroticism tend to experience anxiety, stress, and negative emotions more intensely. The good news is that you can reduce neuroticism through mindfulness.

Research from Charles Darwin University suggests that mindfulness—being consciously aware of the present moment—can help regulate emotions. Mindfulness makes us less reactive and better able to manage stress, which is great news for those struggling with neurotic tendencies.

Dr. Naragon-Gainey explains that neurotic individuals often exaggerate negative experiences and react more intensely to stress. Common signs of neuroticism include self-criticism, constant worry, and emotional reactions like anger or anxiety.

One of the most effective tools to combat neuroticism is mindfulness. Here are ten strategies to help you use mindfulness to reduce neurotic behavior.

1: Label Your Emotions

Dr. Michelle Craske’s research at UCLA shows that labeling emotions can reduce our anxiety and fear responses. In Vipassana meditation, this technique is used to acknowledge emotions without letting them control us. Try to identify what you’re feeling right now. Once you label your emotions, it helps you gain control over them.

2: Learn Mindfulness Meditation

Mindfulness comes in two forms: trait mindfulness, a general awareness of the present moment, and state mindfulness, which is learned through meditation. Studies from Zindel Segal at the University of Toronto show that mindfulness reduces emotional reactivity, helping us navigate stress and anxiety more effectively. Practicing mindfulness meditation allows you to accept thoughts and feelings without judgment, promoting a calm, present-focused mindset.

3: Increase Mindfulness in Daily Life

Mindfulness isn’t just about formal meditation. You can practice mindfulness in everyday activities:

• Take a shower with your eyes closed
• Try tai chi or yoga
• Eat slowly, savoring each bite

These activities keep you present, reduce stress, and help you manage neurotic thoughts.

4: Use a Mindfulness Tracker

Mindfulness trackers on your phone can help remind you to practice deep breathing when you’re feeling stressed. Apps like Headspace or Calm can guide you through relaxation exercises and help you monitor your stress levels throughout the day.

5: Learn From Your Feelings

Painful emotions often carry important lessons. When you experience negative emotions, ask yourself, “What can I learn from this?” Embrace the discomfort as an opportunity for personal growth.

6: Practice Relaxation

Deep breathing is a simple yet powerful way to relax and manage negative emotions. Try this:

• Take a deep breath in, hold for a moment, and then exhale slowly.
• Tell yourself that this emotion is natural and part of the process.
• Let your body relax with each breath.

7: Acceptance is Key

Negative emotions are part of life. Instead of resisting them, embrace them as part of your whole experience. Just as rain nourishes the earth, negative feelings can teach us valuable lessons. Acceptance is crucial for emotional growth and mental well-being.

8: Meditate on Your Emotions

Take a few minutes to meditate and calm your mind. Once you’re relaxed, ask yourself, “What is this emotion trying to teach me?” Listen carefully to the insight it offers. This meditation practice allows you to turn negative emotions into tools for self-improvement.

9: Be Curious About Your Emotions

Negative emotions can act as a bridge between where you are and where you think you should be. They tell you when you’re veering off course or moving in the wrong direction. Pay attention to these emotional cues and use them to make adjustments in your actions.

10: Accept and Use Negative Emotions

Your negative emotions are trying to guide you. Rather than fighting them, listen to their message and use it to make meaningful changes. For example, if your job is causing stress, take action to improve your work environment or explore new opportunities. Embrace the lessons your emotions provide and make conscious changes.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.