What is worry?

Worry is a type of thought process characterized by a tendency to dwell on negative or unpleasant thoughts and potential outcomes. People worry as a way of trying to control or predict the future, or to feel more secure in the present. It can become out of control when worrying becomes excessive and interferes with day-to-day activities, leading to negative physical, emotional, and mental health outcomes.

Negative physical, emotional, and mental health outcomes of excessive worrying can include:
- Increased blood pressure and heart rate
- Muscle tension and headaches
- Difficulty sleeping
- Poor concentration and memory
- Low energy and fatigue
- Increased anxiety, depression, and panic attacks
- Social withdrawal and isolation

How to control worry?

1. Acknowledge the worry: Acknowledge the worry and accept that you are feeling anxious. Recognize that worrying is a normal part of life.

2. Identify the trigger: Identify what has triggered the worry and think about why you are feeling this way.

3. Challenge your thoughts: Consider other perspectives and challenge any irrational or negative thoughts you may have.

4. Refocus your attention: Take a break from the worry and focus on something else.

5. Relax: Use relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery.

6. Self-care: Take care of yourself and make sure you are getting enough sleep, eating right, and engaging in activities that you enjoy.

7. Seek help: Consider seeking professional help if the worry is impacting your quality of life.

Worrying is often an unproductive and irrational thought process that can lead to feelings of stress and anxiety. Worrying does not usually lead to finding solutions, and can often prevent us from taking action. It is important to remember that worrying is not the same as problem-solving, and can often be counterproductive. Problem-solving involves actively trying to find solutions to a problem or difficulty and often involves logical and analytical thinking. Worrying, on the other hand, is a more passive process and often involves ruminating on the same thoughts repeatedly. Worrying does not usually lead to finding solutions, and can often prevent us from taking action.

Ten tips for managing worry

1. Practice relaxation techniques such as deep breathing, mindfulness, and progressive muscle relaxation.
2. Identify and challenge unhelpful thoughts and beliefs.
3. Set realistic goals and work on small tasks every day.
4. Exercise regularly and maintain a healthy lifestyle.
5. Connect with others and ask for help and support.
6. Develop a plan for managing anxiety and stress.
7. Reduce caffeine and alcohol intake.
8. Spend time in nature and practice gratitude.
9. Get enough sleep and rest.
10. Practice self-care and take time for yourself.

Worrying becomes General Anxiety Disorder (GAD) when it is persistent and uncontrollable, causing significant distress and impacting a person's daily life. The treatment for GAD typically includes Cognitive Behavioral Therapy (CBT), medication, and lifestyle changes. CBT helps to identify and challenge unhelpful thoughts and beliefs, while medication is used to reduce the symptoms of GAD. Lifestyle changes such as increasing physical activity, reducing caffeine and alcohol intake, and getting enough sleep can also help to reduce symptoms.