Worry
Dealing with constant worry about the past, present, and future can be debilitating. Learn more about worry and how to handle it.
What is worry?
Worry is a very common feeling. Maybe you've felt nervous before a test, anxious boarding an airplane, or stressed out waiting for an important phone call. Often, worry is temporary; we can divert our attention to something else or the source of our worry passes. Sometimes, though, worry can be hard to get rid of. You may find yourself consumed by it, worried about the past, the present, and the future.
But, if those thoughts stick around and it's hard to think about anything else, worry can become consuming. Focusing on the present is challenging when you’re constantly thinking about the “what-ifs” in the future.
For some folks, worry can lead to feelings of fear or impending doom, accompanied often by physical symptoms, like trouble breathing or body tension. This is called panic. Some people experience sudden and intense “attacks” of panic, that can often have no clear trigger. This can feel scary, especially if you’ve never felt that way before and are feeling it for the first time.
Not all worry is a diagnosable mental health condition. If worry becomes difficult to control and you have trouble relaxing, or you experience recurrent episodes of panic, it’s possible you might be experiencing an anxiety disorder. This is a category of mental health condition that includes panic disorder and generalized anxiety disorder. If that’s the case, talk to a mental health professional about it further.
Why am I worried?
Like many other emotions, worry has its roots in our evolutionary biology. Our bodies were designed to predict and run from threats. If we learn, for example, that bears eat us, we will prepare our bodies to run when we see them. These responses evolved as a way to protect us from danger and help us survive. Worry and anxiety still serve that purpose. Sometimes, it's a signal that something is just off and your safety may be at risk.
If you're feeling consumed by worry, it may be a sign to seek help to manage it.
It makes sense why we evolved these responses as a way to protect us and help us survive. Worry and anxiety are not just normal for all of us–it’s often necessary.
That being said, sometimes our internal detectors get out of whack, and we perceive more threats (or potential threats) than there actually are. We might have difficulty stopping ourselves from worrying and start physically preparing to protect ourselves and run.
Depending on how much those feelings interfere with our lives, we might be just experiencing different levels of anxiety, from worry to panic. Those feelings are often temporary and can sometimes be addressed, in part, by trying to identify the source of the concern.
Some common sources of worry, anxiety and panic include:
- Stressful work environments
- Money issues
- Relationship concerns
- Large crowds
- Chronic illness
Other factors may also influence our detector, leading to increases in anxiety. These factors include the food we eat and diet we have, our lifestyle habits and our genetics. For example, lack of sleep or drinking a lot of caffeine can heighten anxiety. Anxiety can also be hereditary, meaning it was inherited from a parent or has been passed down for generations. Knowing what these feelings are and where they come from can be a great first step to feeling better and dealing with the long-term.
What are some emotions, moods, and life experiences associated with worry?
It's natural to feel worried in tandem with other emotions and life experiences.
How can I manage my worry?
Understanding that you are experiencing worry, anxiety or panic and learning ways to focus less on the future and more on the present can be a helpful step in decreasing your mental and physical responses.
This is hard to do in the moment and takes practice: It might be something as small as taking a few minutes out of the day to focus on how you’re breathing, learning to be mindful of your surroundings and safety and practicing being more grounded.
Taking small steps to be kind to yourself by learning to both self-soothe and interrupt negative thought cycles can pay huge dividends in your quality of life.
Things to Try
Take yourself through some of these activities to learn new ways to calm your nerves and work through worry and panic.
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Recognize when to get help -
Plan out an enjoyable day
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Keep a routine that involves self-care
What resources are available for managing worry?
Worry can be a major burden, but there are ways to alleviate your anxiety. Find resources and professional help for your worry below.
- WebsiteSeize the Awkward
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Online interactive tool(s)Where to get help | Mental Health America -
Articles | WebsiteCoping with Anxiety: Strategies to Regain Control
What are some mental health conditions associated with worry?
When worry and panic becomes unmanageable, it may be a sign you’re dealing with a larger mental health condition. Learn more about some related conditions below.