What Are Tips to Be Less Neurotic?

Learn how to identify and reduce neurotic tendencies with self-awareness, mindfulness, and proven techniques for fostering resilience and emotional well-being.

People often throw around the term “neuroticism” or say they or someone else is “being neurotic,” — but what does the term really mean?  At its core, neuroticism is a personality trait characterized by emotional instability, a tendency to overthink, and an inclination toward negative emotions. While it’s completely normal to experience some neurotic tendencies, excessive neuroticism can take a toll on your relationships, mental health, and overall quality of life. The good news? With small, consistent changes, you can learn to manage these tendencies and create a calmer, more grounded mindset.

What is neuroticism?

Neuroticism is a spectrum. On one end, it might show up as mild overthinking or occasional self-doubt. On the other, it can manifest as chronic worry, emotional reactivity, and persistent feelings of inadequacy. These tendencies can interfere with daily life, making it harder to cope with stress or enjoy the moment. Neurotic behavior often overlaps with traits seen in anxiety disorders, eating disorders, and other mental illnesses.

It’s important to remember that everyone experiences neurotic thoughts from time to time. The key is identifying when these tendencies start to disrupt your life. Awareness is the first step to change. Some neurotic people may even exhibit symptoms of personality disorders or mood disorders like bipolar disorder, while others may simply struggle with negative thought patterns or low emotional stability.

What causes neuroticism?

Like most traits, neuroticism arises from a combination of genetics and environment. Early life experiences, such as overprotective parenting or traumatic events, can shape how you respond to stress and uncertainty. Social psychology suggests that these formative experiences play a critical role in developing a neurotic personality.

How to be less neurotic

If you think you or a loved one might be a neurotic person, remember that reducing neurotic tendencies is about progress, not perfection. With self-awareness, practical strategies, and patience, you can take meaningful steps toward a calmer mind and a more balanced life. Remember, a calmer, more grounded you are within reach—one mindful moment at a time. By integrating tools from psychological science and embracing healthy neuroticism, you can transform overthinking into thoughtful living. Read on to learn tips to be less neurotic:

1. Recognize your patterns

Start by observing your thoughts and behaviors. What situations trigger overthinking or excessive worry? Journaling can be a powerful tool to track these patterns and gain insight into your triggers. For young adults, this practice can highlight key personality changes as they navigate stress and anxiety.

2. Identify underlying fears

When you notice neurotic tendencies, ask yourself: What am I really afraid of? What’s the worst-case scenario? Often, articulating your fears helps you see that they’re less catastrophic than they feel. This process can interrupt neurotic thoughts and reduce negative feelings.

3. Practice self-compassion

Neurotic tendencies are part of being human. Instead of criticizing yourself for overthinking or worrying, treat yourself with kindness. Acknowledge your emotions without judgment and remind yourself that change is a process. Psychological science shows that self-compassion fosters emotional stability and resilience.

4. Embrace mindfulness practices

Mindfulness helps you stay present and manage overthinking. Practices like meditation, deep breathing, and grounding exercises can calm your mind and reduce emotional reactivity. Even a few minutes of mindfulness each day can make a difference. This approach is particularly effective for managing anxiety and preventing panic attacks.

5. Reframe negative thoughts

Cognitive behavioral therapy (CBT) techniques can be incredibly effective for managing neuroticism. When you catch yourself spiraling into negative thinking, try reframing the thought. For example, turn “I always mess up” into “I sometimes make mistakes, but I also succeed.” Healthy neuroticism—the ability to channel neurotic energy productively—can emerge when you consistently challenge negative thought patterns.

6. Manage stress 

Stress often fuels neurotic tendencies. Prioritize activities that reduce stress, such as regular exercise, adequate sleep, and a balanced diet. Relaxation techniques like yoga or progressive muscle relaxation can also help. These habits can improve conscientiousness and support mental health.

7. Set healthy boundaries

Overcommitment and people-pleasing are common among those with neurotic tendencies. Learn to say no when necessary and protect your mental space from unnecessary stressors. This is particularly important for neurotic people who are prone to burnout or emotional exhaustion.

8. Practice gratitude and positivity

Focusing on what’s going well in your life can shift your perspective. Keep a gratitude journal to write down three things you’re thankful for each day. This simple habit can help counterbalance negative thinking and foster low neuroticism.

9. Seek support

Sometimes, neurotic tendencies are deeply rooted and require professional help. Therapy can provide valuable tools and insights for managing these behaviors. Surrounding yourself with supportive friends or loved ones can also make a big difference. Those with mental disorders like anxiety disorders or personality disorders may especially benefit from tailored interventions.

10. Celebrate progress

Change doesn’t happen overnight, but every small step counts. Celebrate your progress, whether it’s pausing before reacting or catching yourself in a spiral and reframing the thought.

Learning to manage neurotic tendencies takes time and effort. Be patient with yourself and trust that consistent practice will lead to long-term benefits.

By addressing neurotic tendencies, you’ll create space for greater presence, deeper connections, and a more fulfilling life. Whether you’re a neurotic person navigating daily stressors or someone striving for personal growth, the journey toward balance is rewarding.

How Charlie Health can help

If neuroticism is affecting your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with serious mental health conditions, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing your mental health is possible. Fill out the form below or give us a call to start healing today.