Given natural disasters, school violence, unemployment, deployment, the fiscal cliff, the flu, erratic weather patterns and tax changes, there are plenty of things to worry about. Everyone worries. The question is how much?
Worry is the negative thinking we do when we are faced with a real or anticipated threat. It is the “ thinking” component of the physical heart racing, shallow breathing and sweaty palms that make up anxiety. “ What if I lose my job?” “ What if we are hit with another storm? What if something happens to my child?”
Whereas a certain degree of worry may prompt us to plan ahead, ask for help, or change behavior patterns, experts tell us that excessive worry is toxic.
What Causes Excessive Worry
The common misconception that fuels excessive worry is the belief that worry actually accomplishes something positive:
“ I want to be ready when the other shoe drops.”
The Impact of Excessive Worry
Five Ways to Reduce Toxic Worry
Worry need not become a toxic cycle that takes more than it gives. Here are six strategies that wind down toxic worry:
Reconsider and Refocus
Are you worrying about “ What if” or “What is?” Most excessive worry is about ‘What if’ – something that we have no proof will ever happen. Keeping you focus and energy on addressing ‘what is’ is not only more realistic but more likely to positively impact your life.
From Thought to Action
As a rule of thumb, if we are acting out too much, it makes sense to start thinking and if we are thinking too much, it makes sense to start acting.
Accordingly, another valuable strategy for reducing worry is to move from thought to action. No matter how small, the very move from rumination to movement can have an impact on disrupting a worry cycle.
Share and Air
“ Yes I am frightened about the kids going on school trips or traveling abroad but should we let our fears lock them out of life experiences?”
Choosing when to worry puts you in charge. It gives you the psychological space and time to do something else or think of something else. This brings down the anxiety and often affords a more realistic appraisal when you do think about it.
Set up a “worry time”
Changing Our Inner Dialogue
Consider the power of these internal statements on reducing excessive worry:
While there is always a reason to worry, there is never a reason to worry to a degree that obscures the possible and the positive in any day we are given.
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Last reviewed: 4 Feb 2013