How to be Worry-Free?

While it is probably not possible, and it would probably be quite dangerous if possible to be worry-free, what we worry about and the intensity of the worry can vary and, to some extent, be controlled.

Excessive Worry

Worry may occur on a continuum, from slight concern to that feeling of having a heavyweight on our shoulders and feeling helpless. Excessive worry can cause us to have poor sleep quality and physical health conditions. We may become irritable or hostile. Worrying about potential outcomes can mean caring about what transpires, but excessive worry can cause intrapersonal and interpersonal problems. Some people experience excessive worry regularly and may be diagnosed with Generalized Anxiety Disorder. Characteristics of GAD include feeling on edge, trouble sleeping due to worry, and trouble concentrating due to worry. 

Choosing What To Worry About

It may not always feel like it, but we do have control over our thoughts, and therapy can help us change the way we think. We should evaluate whether what we are worrying about could happen is likely to happen. For example, if we worry that a meteor will fall on our home or that the plane we are on will crash, this worry is not productive and can be challenged with a new way of thinking. It is also not beneficial to worry about what we do not have control over. While some worry can allow us to be cautious, avoiding high-risk situations that could lead to horrible consequences, it can also lead us to avoid potentially pleasant experiences.  

Calming Down

Even though the goal is not to become worry-free, we should strive to control our worry, and we can. Therapy can help us modify our cognition to reduce worry. We can also use coping skills to reduce our anxiety and talk with others about our worries. Also, some people benefit from writing down what they are worried about. Be aware of whether you are catastrophizing, which means to imagine that the worst possible outcome will happen. It can also be helpful to think about how much you will be affected by a situation a month or year from now. Additionally, it can be helpful to distract ourselves when experiencing excessive worry. For example, we can use counting backward techniques, such as starting with 1,000 and counting backward by 3’s, 4’s, 6’s—whatever takes your mind off the situation. Exercise may also help to mitigate the worry. The important thing to remember is that worrying can become destructive, but it is possible to reduce your worry even if you can’t actually become worry-free.