Do you find yourself trapped in a cycle of worrying and wondering what to do when you worry too much? Constant worrying about things you can as well as cannot control causes a great deal of anxiety and makes it difficult to get through even uneventful days. Many people deal with this anxiety-provoking phenomenon but simple advice like, “Just calm down” or “Don’t worry so much!” falls on deaf ears.
Montare Behavioral Health understands that chronic worrying can be a symptom of a mental health disorder. People who worry on a regular basis often suffer from anxiety, depression, trauma-based illnesses, and more. Our staff of compassionate therapists understands how to help you begin to relax and not let doubts about outcomes both big and small swallow you up. We provide both outpatient and residential programs that teach you healthy coping skills you can rely on to foster peace of mind.
Do I Worry Too Much?
No one can escape worrying from time to time. Sometimes something obvious sets a person off, like waiting for medical test results or taking a test in school. But what to do when you worry too much and it causes you tremendous anxiety? First, think about what you worry about and how often. Answer the following questions to help gauge your level of worrying.
- Do you worry on a daily basis?
- Have you tried to stop being so worrisome but cannot control it?
- Does the amount you worry negatively impact your personal and professional lives?
- Do you worry about specifics, like how a date will go or if the dog might need to go to the vet?
- Do you also worry about things that haven’t cropped up yet?
- Do you play the “What If?” game and come up with worst-case scenarios to worry about?
- Do you worry about things that never come to pass?
- Do you have unexplained medical symptoms that might be a result of excessive worrying?
- Have you been told you need to quit worrying so much by people who know you well?
- Do you feel your mental and emotional health suffers because you can’t stop worrying?
If you answered yes to two or more of these questions, you may be dealing with chronic worrying. Discuss the results with your physician or a mental health counselor to help determine if you need treatment to help ease your mind.
What to do When You Worry Too Much
When it comes to what to do when you worry too much, two approahes will help a person stop this cumbersome activity. The first is to seek therapy from a licensed counselor. Cognitive Behavioral Therapy (CBT) is commonly used to treat anxiety disorders and is highly effective for people who worry too much. It helps the individual develop skills that reduce their symptoms of worrying.
Things a person can do outside of treatment include the following:
- Keep an inventory of what you worry about. On a regular basis, look at your list and do an inventory of what fears came true and which ones did not. This helps remind you that many of the things you worry about never come to pass.
- Create a specific time to worry each day. As worries come to your mind, tell yourself you will worry about them during “Worry Time”. When it comes, set a time limit (like 15 or 30 minutes) to worry, then move on with the rest of your day.
- Ask yourself if what you’re worried about is based in reality or is more about jumping to a fearful conclusion that things could go wrong.
- Do not catastrophize every event. For example, if your boss requests to meet with you later that day, don’t assume the only outcome is that you will be fired.
- Ask yourself if spending time and energy worrying about a specific topic will help you resolve it. If it will only serve to work you up and feel more out of control, differentiate it from situations you can control.
What Can Worrying Be a Symptom of?
Part of answering the question, “What to do when you worry too much?” lies in finding out if it’s really a symptom of a bigger problem. Many people who deal with massive bouts of worrying go on to get diagnosed with generalized anxiety disorder (GAD). GAD is a type of anxiety disorder that causes a person to constantly worry and fear current and future situations. Symptoms of generalized anxiety disorder include:
- Excessive worrying
- Inability to stop worrying
- Insomnia
- Difficulty relaxing
- Lethargy
- Cognitive difficulty
- Mystery ailments like headaches, nausea, diarrhea, and body aches
While excessive worrying is often a symptom of GAD, it can also be part of other mental illnesses. These include depression, post-traumatic stress disorder (PTSD), and chronic trauma. A proper assessment from a mental health professional can provide the exact diagnosis. From there, a plan for addressing the overall illness can be put in place.
Treat Mental Health Disorders at Montare Behavioral Health
Have you had enough of constantly fearing the outcomes of things that often never come to pass? If you want to find out what to do when you worry too much, we can provide the assistance you need. At Montare Behavioral Health, our staff uses their extensive training and experience to treat people who experience excessive worrying. When the worries tie into a mental health disorder such as anxiety, we treat that illness. As a result, the habit of worrying decreases and you learn to relax and enjoy life again.
Contact us to find out more about how we can help you stop worrying. Our friendly staff can answer your questions and figure out a level of care that will work with your needs and schedule.
Published: 10/25/2024
