Chronic worrying
What is it?
When you worry, you become preoccupied and, as it were, trapped in your own thoughts. Thoughts such as “What if…?” and “Suppose that…?” keep coming back. You try to think ahead, come up with solutions or reassure yourself — but no matter how hard you try, you cannot find peace of mind.
Therein lies the important difference between worrying and thinking things through properly. Thinking things through properly is usually focused on a specific problem and leads to a decision or action. It provides clarity. Worrying, on the other hand, feels like going round in circles. You keep coming back to the same concerns without resolving anything. Above all, it costs time and energy.
Worrying is human – everyone worries sometimes. That’s perfectly normal. For example, when you have an important presentation at work, a social engagement you’re dreading, or something new and exciting to do. Our brain tries to “prepare” us for possible risks, as it were.
In that sense, worrying is understandable: it stems from the need for control and security. However, it often concerns situations that do not yet exist — and may never happen. You think of scenarios, try to anticipate every possible problem, but get no certainty in return. As a result, you remain stuck in the same stream of thoughts.
How to recognise worrying?
How can you tell that you are worrying? Below are some examples:
- You often have thoughts that begin with “What if…?” and “Suppose that…?”.
- It feels as if you are “stuck” in your thoughts.
- You notice that you find it harder to concentrate on other things because you keep getting absorbed in the same thoughts.
- You find it difficult, or more difficult than usual, to fall asleep because of your thoughts.
- You notice that all this thinking affects your mood.
People who worry a lot often find themselves mainly preoccupied with what might go wrong. It rarely concerns positive possibilities. As a result, worrying often goes together with tension, restlessness and fatigue. If you notice that you find it difficult to stop worrying, that it takes up more and more of your time, and that it affects your daily functioning, sleep and mood, it may be a sign of an anxiety disorder.
In some cases, worrying can also be related to mental health problems such as a panic disorder, depression, OCD, and burnout.
If you are unable to work things out by yourself, contact your GP to talk about it and get support.
Causes
Worrying can have several causes. It often starts when you experience a lot of stress, for example from studies, work, relationships, or financial concerns. Uncertainty about the future or fear of making mistakes can also increase worrying.
Personality can play a role too: people who are perfectionistic or feel a strong sense of responsibility tend to worry more. In addition, poor sleep, fatigue, or past negative experiences can make thoughts keep looping in your mind. Worrying is actually your brain’s attempt to gain control over uncertainty, but it can end up creating more tension when the thoughts keep repeating.
Self care
As we described earlier, worrying is very human. Everyone worries from time to time. Usually, this is not a cause for major concern. However, worrying can still be unpleasant, especially if you notice that you struggle to stop or that it affects your sleep. Below you will find a number of practical tips that may help.
1. Distinguish between a solvable problem and a “what-if” thought
Ask yourself: Is this a concrete problem that I can deal with right now? Or is this a scenario about something that might possibly happen? If it is a concrete problem, you can think of a small first step you could take. If it is a “what-if” scenario, it often helps to recognise that your brain is trying to protect you, but that no action is needed right now.
2. Bring your attention back to the present moment
When worrying, you are often focused on the past or the future. Mindfulness exercises can help bring your attention back to the present. For example: breathing exercises or focusing on sensory experiences — what do I see, feel, or hear? By training your attention, worrying has less room to take over.
3. Get moving
Worrying mainly takes place “in your head”. By moving your body, you bring your attention back to your body. Walking, exercising, or simple breathing exercises can help regulate tension. Physical activity also lowers the stress levels in your body.
4. Choose helpful distractions
A pleasant activity can help your brain step out of “worry mode” for a while. Think of something creative, social interaction, or an activity that requires concentration. Distraction is not avoidance; sometimes it is simply a healthy break.
5. Share your thoughts
Worrying thoughts can grow when you keep them to yourself. Sharing them with someone you trust often helps create perspective and allows you to put things into context.
6. Schedule a worry moment (the “worry quarter-hour”)
Set a fixed moment during the day when you allow yourself to worry, for example 15–20 minutes. Briefly write down your thoughts during the day and save them for that moment. Often you will notice that some worries feel less urgent by the time your worry period arrives.
It may be tempting to schedule your worry time at the end of the day. However, it is better not to plan it right before going to sleep. Worrying can activate your brain, which may make it harder to relax and fall asleep. Instead, choose a moment earlier in the day, such as in the afternoon or early evening.
It is normal for worrying thoughts to keep coming up during the day. The goal is not to stop them completely, but to postpone them. You can say to yourself, for example: “I will think about this later during my worry time.” By briefly writing down the thought and then returning to what you were doing, you practice giving worry less space.
7. Realize that your brain continuously produces thoughts
Our brain produces thoughts throughout the day. Some estimates suggest that we have tens of thousands of thoughts each day. It is therefore normal that many automatic and sometimes negative thoughts arise. Not every thought needs to be taken seriously or acted upon. It can help to view thoughts more as mental events that pass by, rather than as facts you always have to respond to or act on.
Help
It is important to know that not everyone who worries has a psychiatric disorder, like an anxiety disorder. Treatment that includes worrying is only reimbursed by health insurers if there is an official DSM-5 diagnosis.
FAQ
Thinking is goal-directed and aims to find solutions. Worrying is a vicious cycle of concerns without a concrete outcome, where the same negative thoughts keep returning.
There are several reasons why worrying may increase at night. One reason is that the prefrontal cortex becomes less active during the night. This is the part of the brain that regulates emotions and helps you put things into perspective. As a result, the “brake” on negative thoughts is reduced. In addition, there is less distraction at night, which allows thoughts to arise more easily, and you are often unable to take action to solve the problem.
It is very normal to worry from time to time, but when it affects your daily life and you find it difficult to stop, it can be very distressing. Try to become aware of your worrying thoughts and practise bringing your attention back to the present moment. Look for helpful distractions, stay physically active, and/or share your concerns with someone you trust.
