Do You Worry Too Much?
Brian M. Murray, MS, IMH
How much a person worries is subjective and varies from
person to person when it comes to what constitutes too much worry. Persistent
and long term worry about life events can be disabling and frustrating not only
to the worrier, but also to those around them. Worry is often the result of
getting stuck in a negative thought pattern. Common side effects of negative
thinking are anxiety, stress and depression. All of these patterns, taken to a
level deeper, are often based on fear, whether imagined or real.
Worry has a common companion in the form of anxiety. Anxiety
is a normal reaction to a perceived fear and when it is put in the right
context, it is useful for survival by activating our fight or flight response.
Being confronted by an angry animal or a dangerous person activates the
response to run away or fight and defend. However, when fear-based worry leads
to anxiety out of context, it can give way to unnecessary negative feelings. The
cost of long-term worry adversely affects many areas of life that are critical
for good health and overall life satisfaction and manifest in ways such as lack
of job satisfaction and performance, sleep loss, impulse control issues and
long-term depression.
There are a few techniques a person can use if
suffering from unhealthy worry and anxiety. First is to challenge the thoughts
that are associated with the worry. Thoughts can be challenged through
self-examination by asking for the evidence that supports the thinking. If
there is evidence that validates the worry, then the associated anxiety is
valid. An example of this might be financial problems after long-term
unemployment. However, if evidence is absent then what may be happening is
cognitive distortions. Cognitive distortions can hamper or paint a skewed
picture of reality by creating a scenario in the thought process that has
nothing to support its validity.
While there are many different types of cognitive
distortions, some common cognitive distortions often associated with worry are
catastrophizing, prediction and compare and despair. Catastrophizing is imaging
the worst is going to happen in a given situation. Prediction is much like
catastrophizing in that it attempts to foretell what is going to happen in the
future with a negative outlook. Compare and despair is contrasting one’s
situation with another, but only seeing the negative, thereby triggering a
sense of hopelessness or anguish.
Chronic worry can be disabling, however it can be
avoided if managed appropriately. Look for balance in thinking processes and
challenge the validity of the thoughts. Hold the thoughts captive until an
objective examination of those thoughts has been completed. When the
perspective on a situation in life is changed, it can help resolve feelings of
excess worry and anxiety.
Philippians 4:6-7 The Message (MSG) “Don’t fret or worry. Instead of worrying,
pray. Let petitions and praises shape your worries into prayers, letting God
know your concerns. Before you know it, a sense of God’s wholeness, everything
coming together for good, will come and settle you down. It’s wonderful what
happens when Christ displaces worry at the center of your life.”