Everyone worries from time to time. We worry about paying the bills, losing people we love, having arguments with friends, etc. However, worrying will never change the outcome. This means that pondering and ruminating over a particular situation will not have any influence over what happens in the end.
To explore the meaning of this quote further, we will define anxiety, analyze why people worry, and identify four ways you can deal with excess worry.
What Is Anxiety?
Anxiety is how your body naturally responds to perceived threats. Anxiety consists of three parts:
Emotional
The emotional component of anxiety refers to how you feel in response to a threat. The most common feelings associated with anxiety are fear and dread.
Physiological
The physiological component of anxiety is how you physically feel in response to a threat. Common bodily reactions to anxiety include feeling sick to your stomach, sweating, and increased heart rate.
Cognitive
The cognitive component of anxiety is the thoughts you have in response to a threat. These thoughts or worries can include “I’m not good enough,” or “I’ll never be able to do that.”
Why Do People Worry?
People worry for a variety of different reasons. Most people know that excessive worry is not good for them, but they also believe myths regarding the benefits of worry.
Myth #1: Worry Is Good Because It Prepares You for Emotional Impact.
While research has shown that worrying before an event can reduce the chances of having an intense burst of emotion, not controlling your worry can lead to more severe negative outcomes. Consequences of excessive worry include relationship problems, inability to relax, decreased work or school performance, and damage to your physical health.
Myth #2: Worry Is an Effective Way to Solve Problems.
Many believe worrying before an event gives them more time to come up with better solutions. However, research has shown that those who worried more before an event came up with less effective solutions than those who only engaged with the event in the moment. In addition, the people who worried did not experience relief after solving the problem.
How to Stop Worrying
If you experience excessive worry, there are several ways you can decrease your worrying.
Speak Your Fears Out Loud
The first method is to speak your fears or worries out loud. When you speak your fears out loud, it is easier for you to see that your worry is not doing anything to change the outcome of the situation. It can also help you recognize and eliminate irrational or unfounded beliefs.
Practice Mindfulness Meditation
Mindfulness meditation is a fantastic option for dealing with excessive worry. Meditation allows you to focus your attention on observing the present moment rather than thinking about what the future holds.
Practice Gratitude
Practicing gratitude, like meditation, helps you live more in the present. When you spend more time thinking about what is good in your life right now, you’ll have less mental space to fill with worry.
Let Go of What You Can’t Control
Most of our worry comes from thinking about things that are out of our control, but we can’t change what we can’t control. Rather than try to control something that is uncontrollable, try focusing on what you actually have the power to change. Working toward your goals can be a positive distraction from worry.
Remember, learning to control your worry and live in the present will ultimately lead to a more positive outcome in the end.
