If You Constantly Worry What Others Think, Try Doing These 7 Things

Worrying about what others think can feel like carrying a heavy backpack everywhere you go. It drains your energy, stops you from being yourself, and keeps you stuck in fear. But here’s the good news: you can break free from this exhausting cycle. With some simple shifts in how you think and act, you’ll start living more confidently and authentically.

1. Practice Self-Compassion Daily

Being kind to yourself isn’t selfish—it’s essential. When you mess up or feel embarrassed, talk to yourself like you’d comfort your best friend. Instead of harsh criticism, offer understanding and patience.

Self-compassion helps you realize that everyone makes mistakes and has awkward moments. You’re not alone in feeling this way. Research shows that people who practice self-compassion experience less anxiety and more confidence in social situations.

Start small by noticing your negative self-talk. Replace mean thoughts with gentler ones. Over time, this habit builds a protective shield against others’ opinions because you’ll already have your own approval.

2. Set Boundaries Around Feedback

Not every opinion deserves your attention or energy. Learning to filter feedback is a superpower that protects your mental health. Some people offer helpful advice, while others just criticize without understanding your situation.

Ask yourself: does this person know me well? Do they have my best interests at heart? Are they speaking from experience or just judging? These questions help you decide which opinions matter.

Setting boundaries means politely declining unsolicited advice or ignoring comments from people who don’t truly know you. You’re the expert on your own life, and protecting your peace from unnecessary noise is completely reasonable and healthy.

3. Challenge Your Assumptions

Your brain loves making up stories, especially about what others think of you. The truth? Most of these stories are completely wrong. People are usually too busy worrying about themselves to judge you as harshly as you imagine.

Next time you catch yourself thinking someone dislikes you or finds you weird, pause. Where’s your evidence? Often, there isn’t any. You’re just assuming the worst without proof.

Try this experiment: test your assumptions by observing reality. You’ll discover that most people are neutral or even positive toward you. This practice weakens anxiety’s grip because you’ll stop believing every scary thought that pops up.

4. Focus on Your Values

When you know what truly matters to you, other people’s opinions lose their power. Your values act like a compass, guiding your decisions regardless of external judgment. Maybe you value honesty, creativity, kindness, or adventure.

Living according to your values means making choices that feel right to you, even when others don’t understand. This authenticity attracts the right people into your life while naturally filtering out those who don’t align with who you are.

Write down your top five values and check in with them regularly. When faced with criticism, ask yourself if you’re staying true to what matters most. If yes, then you’re on the right path.

5. Expose Yourself Gradually

Avoiding situations where you might be judged only makes the fear stronger. Gradual exposure is like building a muscle—start small and work your way up. Maybe begin by speaking up once in a meeting or wearing something slightly bold.

Each small act of bravery teaches your brain that judgment isn’t actually dangerous. You survive it, and sometimes you even thrive. The discomfort fades faster than you expect, and confidence grows in its place.

Keep a list of social challenges ranked from easiest to hardest. Tackle them one by one at your own pace. Celebrate every victory, no matter how tiny it seems. Progress compounds over time.

6. Surround Yourself With Supportive People

The company you keep shapes how you see yourself. Spending time with judgmental, critical people will keep you trapped in worry. But supportive friends who accept you as you are create a safe space for growth.

Look for people who celebrate your wins, support you through struggles, and don’t make you feel like you need to perform or pretend. These relationships remind you that you’re worthy exactly as you are.

If your current circle feels toxic, it’s okay to distance yourself and seek new connections. Join clubs, classes, or online communities where you can meet like-minded people. Quality friendships are worth the effort to find.

7. Reframe Rejection as Redirection

Being turned down stings, yet it seldom has anything to do with personal value. Sometimes the circumstances just aren’t right, and that’s okay.

Successful people face rejection constantly. The difference is they see it as information, not condemnation. Each no brings you closer to the right yes, whether in friendships, jobs, or creative projects.

Keep a rejection journal where you write about what you learned from each experience. Over time, you’ll notice patterns and realize rejection often redirected you toward better opportunities you wouldn’t have found otherwise.