Worrying…

Worrying…

Have you ever found yourself afraid or stressed over something that hasn’t even happened yet?

Worrying is the act of thinking about things that might occur in the future—whether they’re likely or not. These thoughts often start with phrases like “what if…?” or “maybe…?” Sometimes they appear as images or scenes in our minds, like the vision of taking an exam, staring at the questions, and realizing you don’t know a single answer. Worrying is typically accompanied by an uneasy emotion, often a nagging feeling, sometimes even anxiety.

Worrying stems from our natural desire to be prepared and maintain control over what happens to us. Often, we worry to try to ready ourselves for potential challenges. Occasionally, though, people worry about past events, often as a way of wishing they could handle things differently if given the chance.

When Does Worrying Become a Problem?

Worrying is a normal, human experience, something almost everyone does to some extent. It’s also completely natural to worry more when we have a significant event or decision approaching. However, worrying can become problematic when it’s constant—happening almost daily, to the point of feeling unmanageable and disruptive. This kind of worry may interfere with daily activities, disturb sleep, or make it difficult to concentrate.

People dealing with chronic or problematic worry may seek quick ways to alleviate it. One common method is using alcohol, which can sometimes temporarily numb anxious thoughts. However, this effect is fleeting and doesn’t address the underlying cause—problematic worry resumes as soon as the effect wears off.

While you can’t change your way of thinking overnight or transform instantly into a carefree person, you can ease the burden of worry. Here are five effective tips to help you manage it:

1. Ask Yourself: “Is There Anything I Can Do?”

If the answer is “no,” then there’s no use in spending more energy on it. Worrying won’t help improve a situation if there’s nothing you can change. However, if there is something you can do to make things better, take action instead. Being proactive is more effective (and far healthier) than losing days to stress and exhaustion.

2. Set a “Worry Time” in Your Daily Schedule

This may sound strange, but it’s been shown to work. A 2011 study at the University of Pennsylvania demonstrated that scheduling a specific time each day to focus on your worries helped people manage them more effectively

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3. Practice Mindfulness

Meditation and mindfulness exercises teach you to accept things as they are without feeling defeated. Acceptance doesn’t mean giving up; rather, it means understanding that things are simply this way right now. This mindset allows you to conserve energy for handling the situation in a way that’s constructive and productive.

4. Stay Active

Idle time is often overthinking time. Keep yourself engaged, whether it’s by working, tidying up your space, socializing, or watching a movie. The goal is to stay busy and engaged so you don’t have the time to dwell on worries.

5. Exercise Regularly

Physical activity is one of the best stress relievers. Whenever you feel worries piling up, head outside for a walk or run, join a gym class, or do a quick workout at home. Exercise releases endorphins—feel-good hormones that can help clear away negative thoughts.

With a few mindful strategies and activities, you can keep worries from controlling your day-to-day life. Managing worry is about taking steps to ensure it stays in check, letting you focus on the things that truly matter.