What Is Worry?

In recognition of Mental Health Awareness Week, in this week’s blog post, we’re exploring all things worry: what worry feels like, how it impacts us, and, most importantly, how we can manage our worries and stop them from taking over.

Humans have the remarkable capacity to think ahead to the future. This can be an immensely helpful ability, as it allows us to plan and organise ourselves in order to achieve long-term goals or do things we’ve always wanted to, e.g., take the next step in our careers or book a dream holiday.

However, in times of trouble, thinking ahead can turn into worry, leaving us with feelings of anxiety and unease. This can be very unhelpful and sometimes extremely overwhelming. Our minds can go into overdrive thinking about worst-case scenarios and ‘what if’s, convincing us that we won’t be able to cope with whatever’s round the corner.

What Does Worry Feel Like?

When we worry, our trains of thought can progressively intensify and may take our minds in all sorts of improbable, and negative, directions. Most of us experience worry at some point of other, and many of us may have often found ourselves thinking about worst-case scenarios in a panic-inducing thought spiral. You can see from the example below how easily our thoughts can escalate out of control from something small to something much bigger and more frightening.

Example of a Worry Chain

When worry becomes excessive we may also feel physical anxiety. Symptoms may include:

What Triggers Worry?

Anything can trigger worry. Even when things are going well, we might worry about losing things that make us happy. However, there are some circumstances that are more likely to trigger worry such as:

Different Types of Worry

Worry can be helpful or unhelpful and this often corresponds to whether the worry is based on ‘real’ problems or ‘hypothetical’ problems.

Real Problem Worries

Real problem worries are about current problems that need to be solved immediately. For example, if you are running out of food at home, you can plan a food shop.

Examples of Real Problem Worries:

• I do not have anyone to look after my children and I need to work.
• The boiler has broken, and I need to arrange a plumber to come to the house to fix it.
• My holiday has been cancelled and I need to try and get a refund or rebook for a later date.

Resolving real worries involves acknowledging and assessing them objectively. Start by identifying the root cause of your worry. Once identified, break it down into smaller, manageable tasks. Develop an action plan to address each concern step by step. Seek support from friends, family, or professionals if needed. Practice mindfulness and stress-reduction techniques to stay grounded during the process. Remember that resolving worries takes time and effort, so be patient and kind to yourself along the way.

Hypothetical Problem Worries

Hypothetical problem worries are about situations that may or may not occur in the future.

Examples of Hypothetical Problem Worries:

• What if I lose my job, can’t pay my mortgage and my house gets repossessed?
• What if my young and healthy children get seriously ill for some reason?
• What if something bad happens to my elderly parents who live a long way away?

Hypothetical worries can be reframed in the same way as real worries where they are viewed as challenges. It may be worth journaling or speaking to others to try to understand where your worry is coming from and keeping a healthy schedule that includes exercise and eating well to improve your overall mental health and hopefully, in turn, reduce the amount of hypothetical worries you have.

When Does Worry Become a Problem?

It is natural to worry to some degree, and planning ahead can help us cope with and solve potential problems. However, worry can become a problem when it prevents you from going about your normal daily life, planning things you would really like to do, or leaves you feeling tired and down.

What Can I Do About Worry?

A certain degree of worry is normal, and something lots of people experience every single day. However, if you feel that your level of worry is becoming overwhelming (possibly presenting through some of the physical symptoms mentioned previously), it might be worth experimenting with methods to reduce the time you spend worrying to improve your general wellbeing.

Managing Your Worry Will Help You To:

Maintain Balance in Your Life

Managing stress in life requires finding a healthy equilibrium between challenges and self-care practices.

Recognise the difference Between a ‘Real Problem’ Worry and a ‘Hypothetical’ Worry

If you are feeling a lot of ‘hypothetical’ worry at the moment, it’s important to recognise that worrying like this is not going to find a solution. Find a way of letting this go as it is not a problem that you can solve now.

Put Aside Time Each Day to Work on Your Worries

This may seem like a strange thing to do, but worry can be very insistent and demanding of your time and thoughts. Putting aside half an hour a day to focus on any worries you may have clears your mind for the rest of your waking hours. Every time a worry pops into your head, make a note of it and move on, knowing that you will give that worry the attention it deserves at the designated time of day.

Be Kind to Yourself

We often worry about others because we care for them. Try writing down your immediate worries and think of a way that you can make yourself or the person it affects feel better.

You could try and practise mindfulness—mindfulness means being present in the moment and thinking only about what you are experiencing at that precise moment. This can help you let go of worries and focus only on the here and now. For example, focusing on your breathing or performing a body scan can bring your attention away from your worries and back to the present moment.

Exercise is another great way to improve your overall mental health and reduce the amount of worries that you’re facing (especially hypothetical worries). Exercise reduces stress in a range of ways; Firstly, physical activity triggers the release of endorphins, often referred to as “feel-good” hormones, which can improve mood and reduce feelings of stress and anxiety. Additionally, regular exercise promotes better sleep, which is crucial for managing stress levels.

A Closing Note

In conclusion, reducing worry involves a combination of proactive strategies such as reframing thoughts, engaging in self-care activities like exercise and journaling, and seeking support from others when necessary. By acknowledging worries, breaking them down into manageable components, and taking practical steps to address them, we can regain a sense of control and resilience. Remember, you can always seek professional advice if your worries become too much.

This Mental Health Awareness Week, put your mental health first and take the steps you need to feel happy, healthy, and like yourself.