Whether it’s about an important meeting, a social situation or something we said to a colleague an hour earlier, we all worry. It can be persistent, uncontrollable and, at times, paralysing.

It’s something teachers are all too familiar with. This week, teacher and wellbeing expert Jo Steer shares three techniques to manage these feelings so that (all together now) you don’t worry, about a thing.

1. Practice mindfulness

Set a timer for three minutes, sit comfortably, close your eyes and focus on your breath. Notice it with curiosity - the length of it, where it touches on your body, the temperature as the air goes into your nostrils.

2. Recognise unhelpful thinking patterns

When your gut is churning as a result of something that’s happened, ask yourself: are your thoughts based in reality? Or are they the result of negative thinking patterns? Don’t try to mind-read and predict the future.

3. Set rules for yourself

When you’re aware of how your brain thinks, you can apply a rule-set to keep your mind in check. For example: rule one - I’m not allowed to worry about something if there’s no evidence. If there is evidence, I enforce rule two - have an action plan, then draw a line under the worrying.