Worry is something that almost everyone will do from time to time. However, sometimes people find that their worry has become a large and interfering part of their daily life. They may not like it but might believe that it is a part of who they are – to be a worrier. Or they may think that it is necessary to worry as much as they do. Sometimes it is hard for people to acknowledge how much they are worrying because the thoughts seem to be justified if about their real life problems. Often their worrying is pointed out to them by other people.
Frequent and interfering worry is associated with anxiety but not all people who worry a lot are aware of feeling anxiety in their body. Some people may have habituated to a higher level of daily anxiety, accepting it as their normal.
Worry is different from constructive problem solving. Problem solving is “here and now” action. Worry typically becomes repetitive and looping patterns of thought that don’t resolve to any practical action or outcome. For example, problem solving a bill that might be difficult to pay could look like calling the company and making a payment arrangement. In the same scenario a worry pattern would look like repeated thoughts of “what if I can’t pay it?” “what will happen if I can’t pay it?” and similar.
Not all situations that provoke worry will be able to be problem solved. Some situations may be completely out of our control or may require time or other events to unfold. Often people get into the worry habit because it paid off for them a few times. Maybe they were prepared for a situation or felt partly protected from disappointment when something went wrong. It might seem counterintuitive but often people will have some positive ideas or beliefs about the value or benefits of worry. Unfortunately worry tends to get worse over time and then people find themselves worrying more and more about minor things. Then they can become worried about how much they are worrying, or feel stressed about how easily they are getting stressed.
The good news is that worry doesn’t have to keep its hold and reduce a person’s quality of life. A psychologist can assist an individual when their worry has become so severe that is causes considerable anxiety, feels uncontrollable and has an impact on their daily life. The psychologist can identify you worry pattern and what triggers it and then provide strategies and activities that reduce the worry pattern.
There are also self-help approaches that target worry. Resources for these can be accessed at many reputable mental health websites. The Black Dog Institute has some tip sheets available (see http://www.blackdoginstitute.org.au) and the Centre for Clinical Interventions has full modules and workbooks available in their Resources section (see http://www.cci.health.wa.gov.au)
Listed below are a few ways to identify if worry is a real problem for you.
· Do you feel a sense that worry is taking over and filling up too much of your day? Are events that are positive or likely to be enjoyable overshadowed by too much worry? e.g- what if we can’t get a car park, what if something goes wrong with our booking.
· Are you bothered by, or preoccupied with, all of the things that seem to be going wrong in the world and those that could go wrong? e.g- natural disasters, disease, accidents.
· Have other people commented on how much you worry or indicated that it has an impact on them? e.g- I wish you wouldn’t worry so much.
· Sometimes there may be a lonely or isolating feeling to the worry e.g., why isn’t anyone else worrying that her plane might crash or she might get robbed? They’re all so happy for her.