Help Me, I Worry All the Time! A Step by Step Guide on Managing Worry
Do you find yourself worrying a lot?Do the worries sound like the worst ifs and the worst case scenarios?
Does the constant worrying, make you feel anxious and stressed?
I hear you. Worry is a natural part of human cognition, often tied to our ability to anticipate and plan for the future. At its core, worry serves a protective purpose, but it can become problematic when it dominates our thoughts or is disproportionate to actual threats.Here are a few strategies to help us to manage worry in order to not let worry dictate our lives:
Identify and Label the Worry
Write down your worries. I often break worries down into two categories. Labelling worries can help you determine whether they deserve your attention.
Productive worries: Things you can take action on (e.g., preparing for an upcoming event). See step 5.
Unproductive worries: Hypothetical or unlikely scenarios that do not lead to present action.
Set a Worry Time
Designate a specific time (e.g., 20 minutes daily) to focus on worrying. If a worry arises outside this time period, remind yourself to save it for later. This limits worry to a contained space in your day.
Challenge Unhelpful Thoughts
Evaluate the evidence for and against your worries. Ask yourself:
Is this thought based on facts or feelings?
What’s the worst that could happen? How likely is it?
What’s the best-case scenario? What’s most realistic?
Practice Mindfulness
Worrying can often take us out of the present moment and make us feel anxious and stress. Hence why it can be helpful to ground ourselves in the present moment. You can do this by focusing on your five senses (e.g. what you can hear, see, touch, taste or smell) or engaging in a deep breathing exercise.
If you need extra support with this, try guided meditations or apps like Calm or Headspace to develop mindfulness habits.
Engage in Problem-Solving
For worries with actionable solutions (i.e. productive worries), create a plan to address them step by step. This may give you a sense of control, increase a sense of autonomy, and reduce feelings of helplessness.
Seek Support
Share your worries with a trusted friend, family member, or therapist. Talking about your concerns can provide perspective and emotional relief. If you’re considering therapy and ready to take the first step in your therapy journey, you are welcome to head to our online bookings page, and book an initial appointment with Harriet.
