Understanding Worry

Worry feels like you're doing something. Like you're being responsible by mentally rehearsing all the things that could go wrong. But worry doesn't prevent bad things from happening. It just makes you suffer twice: once in anticipation, and again if it actually happens. Most of what you worry about never comes to pass, and the things that do happen are rarely helped by all that worrying.

Worry is borrowed trouble from a future that may never arrive.

What Worry Does

• Steals present peace: You can't enjoy now because you're anxious about later
• Exhausts mental energy: Running scenarios uses up your reserves
• Doesn't solve anything: Worry and planning are not the same thing
• Creates physical symptoms: Muscle tension, sleep problems, headaches
• Feeds on itself: The more you worry, the more you worry

Worry is not concern. Concern says "I see a problem. What can I do about it?" Worry says "There might be a problem. Let me think about it constantly without doing anything."

Worry vs. Productive Concern

Worry: Repetitive, unproductive, focused on what you can't control.

Productive concern: Identifies a problem, makes a plan, takes action, then lets go.

Breaking the Worry Habit

Notice the worry: Catch yourself when you're doing it.

Ask the questions: Is this actually happening? Can I do anything about it?

Take action if possible: Do what you can, then release it.

Set a worry time: If you must worry, contain it to a specific window.

Come back to present: Focus on what's actually in front of you right now.

Your Action Steps

This week: Notice your worry patterns. What do you worry about most?

This month: Practice converting worry into action. Do something, then release.

This quarter: If worry is chronic and unmanageable, consider talking to a professional.