Worrying helps me to prepare: the common beliefs that keep worry going.
- yourbodyandmind1
- Jul 27
- 4 min read

What if I said that worry helps you to prepare thats why you can stop. Have you ever thought about that? Perhaps there is some truth to that; you worry then problem solve and get rid of the worry. Some people aren't aware of why they worry and of course, when they come to therapy, they want to get rid of the worry because it causes so much anxiety. In fact, most people are not aware of some of the beliefs they hold that play a role in the maintenance of worry but they play an important part and can be a game changer when recognised. Here are some of the common beliefs about worry that people may hold;
“Worrying helps me cope with things” “If I keep worrying, I will prevent bad things happening” “Worrying helps me to solve problems” “If I worry, I will be motivated to do things” “Worrying helps me to make sense of my situation” “Worrying is doing something productive” “Worrying shows I care”
Worry gives us gives a sense of control doesn't it but I can guarantee that it causes alot of anxiety and that need to gain control, will actually make us feel less in control long term and probably doesn't prepare us much as we think. It still makes us feel..well.. very anxious! Worry is something we all face, and it can often change how we see the world. It shows up in different ways, whether as a quick thought about forgetting a meeting or as ongoing anxiety about major life issues. Although worry is common, but it can cloud our judgment and greatly influence our beliefs.
Understanding Worry
Worry refers to the mental activity of anticipating negative outcomes. It is a natural part of life. In small amounts, worry can even help us prepare for challenges. For example, someone might worry slightly before an important meeting which can motivate them to prepare and perform. However, when worry becomes overwhelming, it can impair decision-making and overall well-being.
Many factors contribute to worry, including the beliefs we hold about ourselves and the world. Our experiences will significantly influence how much we worry too. One of the reasons may be that If we have had life events happen that we were unprepared for, we then start to believe that 'If I just prepare for that next time, it wont happen', or 'I will be prepared for it so wont feel that bad' therefore, worry becomes the coping mechanism!
Our beliefs influence how we interpret life events. They are often shaped by our upbringing, culture, and past experiences. These perceptions can greatly affect our emotional responses, particularly worry.
The Role of Fear in Worry
Fear is often intertwined with worry. It is our response to threats, whether real or imagined. Allowing fear to dominate our thoughts increases our worry.
It’s important to distinguish between rational and irrational fears. Rational fears are based on real dangers, such as the fear of deep water while swimming. In contrast, irrational fears may stem from exaggerated thoughts, like fearing that a small mistake at work will lead to job loss. Identifying the type of fear we are dealing with can help us address worry more effectively. That said, when the fear response is intense, rational thought process wont kick in. The amygdala (the fight or flight part of the brain) will simply do its job and keep you safe so remains focused on the threat. We can influence the amygdala by using the body to calm down its response. We can use the body through movement (exercise, walking, yoga, hypopressives) or breathe work and meditation. Its whatever brings you a sense of calm and less anxious.
Strategies for Managing Worry
To effectively manage worry, we can identify triggers and develop healthy coping mechanisms. Here are some effective strategies:
Challenging beliefs about worry: List the times this has been true (worry helps me prepare) vs when it hasn't as well as the pros and cons of worry.
Behavioural experiments testing out whether worry prepares you: Spend a day worrying then spend a day not. We call this up and down worry. See which one makes you feel better.
Talk About It: Sharing your thoughts with a trusted friend, family member, or therapist can provide new insights. Discussing fears can make them seem less daunting and may help to identify solutions.
Problem Solve: List all the possible solutions for solving the problem if it is solvable. Discussed the pros and cons of each solution and choose one even if its not a perfect solution.
These strategies might not completely erase worry, but they can significantly lessen its hold on your life.
The Importance of Seeking Support
You don’t have to face worry alone. I have years of experience in managing worry and helping people to understand their own individual patterns through Cognitive Behavioural Therapy (CBT). Do contact me via my website or email yourbodyandmind1@outlook.com if you would like some support to understand your worry and reduce your anxiety.
Wells, A. (1995). Metacognition and Worry: A Cognitive Model of Generalized Anxiety Disorder. Behavioural and Cognitive Psychotherapy, 23, 301-320.
Barlow, D.H. (2002). Anxiety and Its Disorders: The Nature and Treatment of Anxiety and Panic (2nd ed.). London: Guilford Press.
Heimberg, R.G., Turk, C.L., & Mennin, D.S. (2004). Generalized Anxiety Disorder: Advances in Research and Practice. New York: Guilford Press.
Wells, A. (1997). Cognitive Therapy of Anxiety Disorders: A Practice Manual and Conceptual Guide. Chichester, UK: John Wiley & Sons Ltd.
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