What Is Worrying And How Can I Manage It?

At some point in our lives, all of us likely worry about something—maybe about a fast-approaching deadline, an important test, a major meeting, an upcoming life change, or even a first date. Occasional worry is a natural part of the human experience, but when worry becomes excessive or difficult to control, it may be time to figure out how to manage it. 

In this article, we will take a closer look at what worry is, signs that it may have become excessive, and how to manage excessive worry. 

What is worrying, and is it healthy?

So, what is worrying? As defined by the American Psychological Association, worry is “a state of mental distress or agitation due to concern about an impending or anticipated event, threat, or danger.” Worrying involves having feelings of unease and apprehension when looking toward something in the future. 

Worry can be thought of as existing on a continuum, ranging from moderate, “natural” worry to excessive worry. There can be healthy types of worry, worrying that is rational and rooted in real events and proportional to the situation. However, excessive worrying can sometimes involve worrying irrationally about situations that may not be likely to ever occur, worrying persistently, and/or worrying to a point that is disproportionate to the situation. 

If you are worried about something like a test, a healthy amount of worry can be useful by driving you to implement solutions like studying every night and making sure you sleep and eat well before the test. However, in the case of excessive worry, you might freeze and not study, and possibly call out sick on the day of the test because you are too anxious to face it. 

How to identify when you might need help for excessive worry

It can be difficult to know when to reach out for help for worry. Often, even when we worry about things without a basis in fact, the worry can seem very real to us. But there can be signs that everyday stress and worry have moved into the territory of potential anxiety disorders. 

Some of these signs and symptoms of anxiety disorders can include: 

• Trouble focusing on tasks 
• Difficulty sleeping or insomnia 
• Sense of danger or impending doom
• Feeling nervous or tense
• Increased heart rate
• Persistent worry that is difficult to control

If these symptoms are a part of your everyday life or begin to prevent you from participating in your normal routines, they may be signs of an anxiety disorder. There are several different types of anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety, and specific phobias. 

The exact causes of anxiety disorders are not yet fully understood, but there are a range of factors that may increase a person’s risk of developing an anxiety disorder. These include a build-up of stress over time, trauma, having blood relatives with anxiety, drug or alcohol misuse, or other mental health conditions like depression. 

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Anxiety is very common: nearly 20% of U.S. adults experience an anxiety disorder annually.

How to manage excessive worry 

If you are experiencing excessive worry or other symptoms of an anxiety disorder, know that help is available. There are a range of treatment options available that can help with anxiety. Anxiety disorders are typically treated with psychotherapy, medication, or a combination of the two. Certain lifestyle changes may also help to reduce anxiety, in addition to these professional treatments. 

Therapy 

One common form of psychotherapy that has been shown to be effective for anxiety disorders is called cognitive behavioral therapy (CBT). CBT typically involves identifying unhelpful thoughts and replacing them with more helpful thinking patterns, as well as identifying and changing behavioral patterns. In CBT, a therapist may help an individual learn better coping strategies and problem-solving skills to manage challenges. The therapist may also train their clients on relaxation techniques to help deal with stress in daily life. For example, if stress causes muscle tension for the client, they may show them progressive muscle relaxation techniques to implement when they are feeling anxious. 

For some people with an anxiety disorder, certain symptoms may make it feel difficult to seek therapy in person, as excessive worry can make the thought of commuting to an appointment, waiting in a busy office, or meeting with someone face-to-face feel very intimidating. With online therapy through BetterHelp, you can get matched with a licensed therapist and participate in therapy sessions right from the comfort of your own home, which may feel less intimidating for some people. 

Plus, research shows that online cognitive behavioral therapy can be effective for a range of anxiety disorders. In fact, a recent review article examined the effectiveness of internet-based cognitive behavioral therapy (ICBT) in the treatment of psychiatric disorders, and it found that ICBT was effective in treating and managing disorders including generalized anxiety disorder, social anxiety, panic disorder, and phobias. 

Medication

In some cases, medication may be recommended as part of treatment for an anxiety disorder. There are several types of medications that may be used, such as certain anti-depressants, anti-anxiety medications, and beta-blockers. If you are wondering if medication might be right for you or what medication might be best, talk to your doctor about your options. 

Lifestyle changes

In addition to professional treatment, there are a number of self-care strategies and lifestyle changes that may be helpful for coping with anxiety. 

These may include:

• A meditation or mindfulness practice
• Creating a healthy sleep routine
• Balanced eating
• Regular physical activity
• Journaling

Your therapist may also work with you to help you to establish and maintain healthy lifestyle habits such as these.