How to Know if You Worry Excessively
Worrying is a part of human nature. It is a natural feeling that occurs when you care about someone or something. Often, you might worry about your future, job, pets, friends, family, partner, loved ones, and daily life events. Worrying protects us and prepares us for future events. It helps us to plan by thinking ahead and preparing in advance of events. But excessive worry can lead to negative situations like isolation, inaction, and other adverse actions. Let’s talk about how to know if you worry excessively.
Worry represents our thoughts that can predict potential threats (which may or may not happen). Those thoughts can be very persistent forms of negative thinking that, over time, become patterns.
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When you worry, it can cause many negative feelings. At the same time, it can be incredibly challenging to stop. Most of the time, those thoughts begin with the question: What if?
Why do people worry?
Simply defined, worrying is thinking about our problems or other situations. Worrying is having an intense fear about someone or something. It’s our body’s mechanism to try to combat bad things and possibly to prepare for good things. To some extent, we all worry. In fact, worrying is a normal part of life.
But those who worry excessively find it difficult to concentrate on and complete current tasks because they are so fixated on whatever it is that they are worried about. Furthermore, excessive worrying can lead to physical and mental medical conditions that require treatment from a healthcare provider.
Symptoms and Signs of Excessive Worry
1. You worry about common, everyday things.
An example could be that your child is supposed to come back from school by themselves. Suddenly you have a lot of questions and anxious thoughts such as:
What if he/she gets hit by a car?
What if he/she forgot the way home?
What if he/she forgot and still waiting for me in front of the school?
What if they miss the bus?
What if they get off at the wrong bus stop?
Many believe that such thoughts are normal and that it is an indicator of responsibility for your child. Given the experiences of many people, all the above is possible to happen. But if those questions are so persistent that you cannot control them, it’s a sign that you’re overly worried.
Here are some common, everyday things that people worry about:
- Money
- Job security
- Family
- Health
- Relationships
- Reaching goals
- Appearance
- Getting old
2. You always expect the worst.
Worriers agree with this statement:
If I expect only the worst from someone/something, I will never be disappointed. The only thing that can happen is the opposite–to be pleasantly surprised because I am already prepared for the worst.
It is somewhat true, but the best thing is not to be tied to expectations at all.
You always expect the worst if you have thoughts like this: The phone is ringing, and your mind comes up with the questions such as…
What if it’s bad news?
What if someone is calling me from the hospital because someone got injured?
What if someone is calling me from the police because something bad happened?
3. You experience physical symptoms
When such useless thoughts arise, your body immediately gives you warnings. These warnings can be in the form of
Sweating palms
Excessive trembling
Unpleasant feeling in the solar plexus/stomach
Change in body temperature, you can suddenly sweat or feel very cold
Weight on the chest, like someone, is sitting there (chest pain)
The throat becomes dry
The feeling of restlessness
Heart palpitations
Muscle tension
Irrational fears
Unreasonably afraid of someone or something
Panic attacks
General feeling of unease
Stomach problems
4. You have trouble sleeping
Over worrying can cause insomnia and many other sleep disorders. You may experience problems with falling or staying asleep.
5. You have difficulty concentrating
When you worry too much, you cannot concentrate on anything else. It is hard to switch the focus and turn those thoughts off. If it becomes a pattern, you will experience poor focus and concentration in every life area.
Worrying is associated with the following mental health conditions:
- Social anxiety disorder
- Social phobia
- Panic disorder
- Obsessive-compulsive disorder
- Chronic worrying
- Selective mutism
Tips to help you stop worrying excessively
Excessive worrying can lead to health problems or serious medical conditions. That’s why it’s important to be aware of anxiety symptoms or any changes to your physical health that are a result of worrying too much.
Here are some tips to stop worrying excessively:
- Identify the source of your worry
- Challenge your negative thoughts
- Practice mindfulness and relaxation techniques like taking deep breaths
- Stay active and engaged in activities you enjoy
- Seek support from friends, family or a mental health professional if needed
- Set achievable goals and take small steps towards them
- Focus on the present moment instead of dwelling on the past or worrying about the future
- Take care of your physical health with regular exercise, healthy eating and adequate sleep
- Consider limiting your exposure to news and social media to reduce anxiety triggers
- Remember that worrying excessively doesn’t change the outcome, but taking positive action can make a difference
When to seek professional help due to too much worrying
Knowing when to seek professional help for excessive worrying is essential for maintaining your mental well-being. While occasional worrying is a normal part of life, persistent and overwhelming anxiety can significantly impact your daily functioning and quality of life. Here are some indicators that it may be time to seek professional assistance:
- Interference with Daily Life: If excessive worrying starts to interfere with your ability to carry out regular activities such as work, school, relationships, or self-care, it’s a sign that professional help may be beneficial. When worry becomes all-consuming and disrupts your productivity, it’s essential to seek support.
- Chronic Anxiety Symptoms: If you experience persistent physical and emotional symptoms of anxiety, such as restlessness, irritability, difficulty concentrating, muscle tension, sleep disturbances, or panic attacks, it’s advisable to consult a mental health professional. These symptoms may indicate an anxiety disorder that requires professional intervention.
- Impact on Relationships: Excessive worrying can strain relationships with family, friends, and partners. If your constant anxiety is causing conflicts, distancing yourself from loved ones, or making it challenging to maintain healthy connections, therapy can provide guidance on managing your anxiety and improving your relationships.
- Inability to Cope: If you find that your usual coping mechanisms are ineffective in managing your worry or if you rely on unhealthy coping strategies such as substance abuse or avoidance, it’s crucial to seek professional help. A therapist can assist you in developing healthier coping strategies tailored to your specific needs.
- Impaired Functioning and Productivity: When worry leads to difficulties concentrating, making decisions, or completing tasks, it can have a significant impact on your productivity and performance. Seeking professional help can provide you with strategies to regain focus and improve your ability to function effectively.
- Significant Distress: If your excessive worrying is accompanied by intense emotional distress, such as feelings of hopelessness, despair, or a persistent sense of impending doom, it’s essential to consult a mental health professional. They can assess your symptoms, provide a diagnosis if necessary, and recommend appropriate treatment options.
- Impact on Physical Health: Excessive worrying can manifest in physical symptoms such as headaches, stomachaches, rapid heart rate, and difficulty breathing. If you notice a decline in your physical health or your doctor attributes these symptoms to anxiety, it may be beneficial to seek therapy to address the underlying causes.
Remember, seeking professional help is not a sign of weakness but rather a proactive step towards improving your well-being. Mental health professionals, such as therapists, counselors, or psychiatrists, are trained to provide support, guidance, and evidence-based interventions to help you manage your excessive worrying and regain control of your life.
If you’re unsure whether your worrying warrants professional help, it’s always a good idea to consult with a mental health professional who can assess your concerns and guide you towards the most appropriate course of action.
Quotes about worrying
“Worry does not empty tomorrow of its sorrow. It empties today of its strength.” – Corrie Ten Boom
“Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.” – Robert Eliot
“Instead of worrying about what you cannot control, shift your energy to what you can create.” – Roy T. Bennett
“Worry pretends to be necessary but serves no useful purpose” – Eckhart Tolle
“If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good.” – Shantideva
“Worry is like a rocking chair: it gives you something to do but never gets you anywhere.” – Erma Bombeck
“Stop worrying about what can go wrong, and get excited about what can go right.” – Anonymous
“Live more worry less.” Anonymous
Positivity Blog lists more empowering quotes about worrying.
Other resources about worrying excessively
Here are some other articles that talk about how to stop worrying excessively:
How to Stop Worrying: 11 steps to reduce stress and anxiety
9 Steps to End Chronic Worrying
FAQs about excessive worrying
What is the difference between normal worrying and excessive worrying?
Normal worrying involves occasional concerns or thoughts about specific situations. It typically resolves itself once the issue is resolved or no longer relevant. Excessive worrying, on the other hand, is persistent, intrusive, and uncontrollable. It involves a constant stream of negative thoughts, hypothetical scenarios, and irrational fears that significantly impact daily life and cause distress.
Can excessive worrying be a sign of an anxiety disorder?
Yes, excessive worrying can be a symptom of various anxiety disorders, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, or specific phobias. These disorders are characterized by chronic and excessive worry that interferes with daily functioning and causes significant distress. It’s important to consult a mental health professional for a proper evaluation and diagnosis.
How can excessive worrying affect my physical health?
Excessive worrying can manifest in physical symptoms such as headaches, muscle tension, digestive issues, elevated heart rate, and difficulty sleeping. Prolonged exposure to stress hormones due to chronic worrying can have a negative impact on your overall physical health, including cardiovascular health, immune system function, and increased risk of certain illnesses.
Can excessive worrying be treated?
Yes, excessive worrying can be effectively treated. Therapy, such as cognitive-behavioral therapy (CBT), is often recommended as a first-line treatment for anxiety disorders, including excessive worrying. CBT helps identify and challenge negative thought patterns, develop coping strategies, and learn relaxation techniques. In some cases, medication may be prescribed to manage symptoms alongside therapy.
Are there self-help strategies I can try for excessive worrying?
While professional help is often recommended for excessive worrying, there are self-help strategies you can try as well. These include practicing stress management techniques such as deep breathing exercises, mindfulness meditation, regular exercise, maintaining a balanced lifestyle, engaging in activities you enjoy, and seeking support from friends and family. However, if your worrying persists or worsens, it’s important to consult a mental health professional for a comprehensive assessment and guidance.
Is excessive worrying a lifelong problem?
Excessive worrying doesn’t have to be a lifelong problem. With appropriate treatment and support, many individuals can effectively manage their excessive worrying and reduce its impact on their lives. Therapeutic interventions, self-help strategies, and developing healthy coping mechanisms can significantly improve symptoms and enhance overall well-being.
Remember, if you have concerns about excessive worrying or its impact on your life, seeking professional help from a mental health professional is recommended. They can provide an accurate diagnosis, tailor appropriate treatment strategies, and support you on your journey to better mental well-being.
