Understanding Worry: How to Manage It Effectively
- yourbodyandmind1
- Jul 27
- 4 min read
Updated: 3 days ago
What if I said that worry helps you to prepare? That's why you can stop. Have you ever thought about that? Perhaps there is some truth to it; you worry, then problem-solve, and get rid of the worry. Some people aren't aware of why they worry. When they come to therapy, they often want to eliminate the worry because it causes so much anxiety. In fact, most people are not aware of some of the beliefs they hold that contribute to the maintenance of worry. Recognising these beliefs can be a game changer. Here are some common beliefs about worry that people may hold:
“Worrying helps me cope with things.”
“If I keep worrying, I will prevent bad things from 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 a sense of control, doesn't it? However, I can guarantee that it causes a lot of anxiety. The need to gain control often makes us feel less in control in the long term. It probably doesn't prepare us as much as we think. It still makes us feel... well... very anxious! Worry is something we all face, and it can 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, 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 significantly influence how much we worry too. One reason may be that if we have faced life events we were unprepared for, we start to believe, "If I just prepare for that next time, it won't happen," or "I will be prepared for it, so it won't 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.
When the fear response is intense, rational thought processes won't kick in. The amygdala, the fight or flight part of the brain, will simply do its job and keep you safe, remaining focused on the threat. We can influence the amygdala by using the body to calm down its response. Movement, such as exercise, walking, yoga, or breath work and meditation, can help. It's whatever brings you a sense of calm and reduces anxiety.
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 when worry has helped you prepare versus when it hasn't. Consider the pros and cons of worry.
Behavioural experiments: Test whether worry prepares you. Spend a day worrying, then spend a day not worrying. 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 identify solutions.
Problem Solve: List all possible solutions for solving the problem if it is solvable. Discuss the pros and cons of each solution and choose one, even if it's not perfect.
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 understand their 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.
Conclusion
Worry is a common experience that can affect anyone. By understanding the beliefs that fuel our worry and implementing effective strategies, we can take steps towards managing it. Remember, seeking support is a sign of strength, and you don't have to navigate this journey alone.
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.