Worry can feel like a constant companion, often sticking around for years and intensifying over time. Many individuals with Generalized Anxiety Disorder (GAD) report that they’ve been worrying for as long as they can remember. This ongoing worry not only drains energy but can also lead to other mental health challenges, such as depression or social anxiety.
Worry isn’t just a GAD issue—it can affect those dealing with conditions like OCD, panic disorder, PTSD, and even depression. People often find themselves worrying about potential negative outcomes, which makes it hard to enjoy the present moment. Common advice like “Stop worrying,” “Believe in yourself,” or “Think positive” tends to fall flat, leaving those who worry feeling misunderstood and more discouraged. This reinforces the belief that there is no real help.
Many people have tried the technique of “thought stopping,” where they mentally say “Stop!” whenever a worry arises. While this might seem like a solution, it can actually backfire. The more someone tries to suppress their worries, the more attention they end up giving them, which only makes the worry worse.
The good news is that there are more effective ways to approach worry, especially through Cognitive-Behavioral Therapy (CBT). New insights into the nature of worry suggest that it’s tied to beliefs about not being able to control thoughts, the need to suppress them, and the discomfort of uncertainty. Understanding these beliefs can help break the cycle of chronic worrying.
Researchers like Adrian Wells have helped us understand how worry works. His Cognitive Attentional Syndrome (CAS) describes how individuals with chronic worry get stuck in a cycle of threat monitoring and repetitive thinking, making it hard to move forward. By understanding this cycle, people can learn to focus their attention elsewhere and stop getting trapped by their thoughts.
While some might view worry as a way to stay alert or prepare for challenges, it’s often counterproductive. In fact, worry can numb emotional responses, which only makes it harder to experience or process emotions. This creates a false sense of protection. Worry may seem like it’s helping in the short term, but it only serves to increase anxiety in the long run.
1. Recognizing Your Worries
The first step in managing worry is to start noticing when it happens. Worry is repetitive and specific to certain situations or outcomes. It’s not just one random thought; it’s something that loops in your mind, often tied to specific triggers. Helping people recognize their worries in detail is a key part of therapy.
Example: “When you feel anxious, what thoughts go through your mind? Are there any images or scenarios playing in your head? What situations seem to trigger your worries?”
2. Weighing the Costs and Benefits of Worry
Many people believe that worrying has a purpose. Some might see it as a way to prepare for future challenges or stay motivated. However, in most cases, worry doesn’t help—it just gets in the way. It can lead to procrastination, avoidance, and increased anxiety. Exploring the costs and benefits of worry can help individuals see how much it impacts their lives.
Example: “What are the costs and benefits of worrying about this situation? If you worried less, what do you think would happen? How might your life improve if you worried less?”
3. Turning Worries into Predictions
Worries often appear as vague “what if” questions, which are hard to test or verify. One helpful strategy in therapy is to turn these worries into specific, testable predictions. By making the worry concrete, you can assess whether your fears are based on real risks or just exaggerated concerns.
Example: “Let’s turn this worry into a specific prediction. For example, you’re worried about failing the exam—what exactly do you predict will happen? How bad do you think it will be? What’s the likelihood of that happening?”
4. Understanding How Worry Avoids Emotions
Worry can sometimes act as a distraction from difficult feelings. It might feel like a way to gain control or prevent negative emotions. By understanding this, individuals can start to see how worry is reinforcing their emotional avoidance rather than solving problems.
Therapists can help people recognize automatic thoughts that keep them stuck in worry. By questioning the accuracy of these thoughts, clients can begin to separate worry from real-life concerns. This can help people feel less controlled by their thoughts and more capable of managing their emotions.
5. Mindfulness: Being Present with Your Thoughts
Mindfulness can be another powerful tool for managing worry. Worry often stems from the belief that we must avoid unpleasant emotions or control uncertain outcomes. Mindfulness teaches us to observe our worries without judgment, giving us the space to recognize them as just thoughts—nothing more.
By becoming more mindful, individuals can develop a healthier relationship with their worries, recognizing them without feeling compelled to act on them immediately. This creates a sense of freedom, allowing individuals to engage with their thoughts in a more balanced and realistic way.
Conclusion: Taking Control of Worry
While it may take time and effort, these techniques can help individuals better understand and manage their worries. Therapy gives people the tools to identify their worries, assess their real-world accuracy, and challenge their beliefs about the need to worry. With time, these strategies can help individuals regain control of their thoughts and reduce the power of worry over their lives.
References
Cognitive Therapy Techniques
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