What is Worry and When Is It a Problem?

We all experience worrying - It’s part of being human. But too much worrying can be distressing, time-consuming, and exhausting. How do we know when worrying is a problem, and if it a problem, what can we do to manage it?

Helpful worrying is often a light touch; Just enough of it can propel you forward. Too much keeps you stuck.

Worry - often described as the thinking component of anxiety - includes “what if” thoughts, fearful images, and negative predictions about what might happen in the future. It is a normal and universal human experience.

Worry can take many forms, including:

• “What if” thoughts (e.g., What if I get into a car accident and die?)

• “Should” thoughts (e.g., I should be more productive.)

• Catastrophic thoughts (e.g., If I make a mistake, I’ll lose my job.)

• Overthinking or rumination (e.g., repeatedly replaying a problem or past event)

We often worry about many things, such as relationships, work or school performance, finances, health, or the safety of ourselves and others. At times, worry can even be helpful. Thinking ahead and anticipating potential challenges can motivate preparation and problem-solving.

For example, worrying about how you might perform in a job interview may push you to prepare more thoroughly, increasing your chances of success. In this sense, worry can feel useful - it leads to a solution.

However, worrying can be problematic when it takes up excessive mental space, feels difficult to control, or leaves you feeling chronically distressed, tense, or exhausted. When worry dominates your inner world rather than serving you, it may signal that something deeper is going on.

When is Worrying Excessive?

Excessive worry shows up across many mental health concerns, including generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and panic disorder. Although worry is often distressing and unwanted (many people seek therapy specifically to reduce it) it’s important to understand that worry usually serves a function.

Because worry serves a purpose, it can become reinforcing. Even when it feels unpleasant, it can create a sense of control, preparedness, or moral reassurance, which makes the mind more likely to return to it again and again.

Worry can be both distressing and hard to resist

Why Worry is Reinforcing

Even though worrying itself can be distressing or exhausting, it also often becomes habitual because it does something for us, even if we’re not consciously aware of what that is. Gaining insight into the role worry plays in your life can increase awareness and create space for change.

Many people hold subtle or “hidden” beliefs about worry, such as:

• “If I keep analyzing and worrying, I’ll avoid mistakes and stay liked.”

• “Worrying keeps me prepared for the worst-case scenario.”

• “Worrying keeps me safe from harm.”

• “Worrying means I care or that I’m a responsible person.”

• “Worrying is bad—it means something is wrong with me.”

If any of these beliefs resonate, it may indicate that worry has become reinforced by what it seems to offer you. We want to feel safety, control, preparedness, or reassurance in an existence where we’re faced with uncertainty.

Managing Chronic Worrying

At its core, worry often feels helpful because uncertainty is uncomfortable. Worry can feel like a way to prepare for, reduce, or eliminate uncertainty. The problem with this strategy is that uncertainty is an unavoidable part of life; Trying to eliminate it completely keeps us stuck, like running on a treadmill that never stops.

The following are a few things you can do to help manage worrying:

1. Notice and Name the Worry

The first step in managing worry is recognizing it when it shows up. Gently label it for what it is: I am worrying right now. This small act creates psychological distance between you and your thoughts, which can reduce their intensity and pull.

2. Explore the Fear Underlying the Worry

Ask yourself:

“If I stopped worrying right now, what do I fear would happen?”

At first, you might think, Nothing -I’d be relieved. But if you look a little deeper, you may uncover fears such as becoming unprepared, careless, irresponsible, or blindsided by danger. These answers often reveal the hidden beliefs that keep worry going.

3. Use Socratic Questioning to Challenge Beliefs

Socratic questioning involves gently and honestly examining the logic behind your worry. Examples include:

• Has something bad ever happened that I didn’t worry about beforehand? How did I cope with it?
  

• Have the things I worried about actually happened? If so, did worrying make them easier or less painful?
  

• Do I still make mistakes or feel unprepared at times, even though I worry a lot?
  

If you find yourself stuck worrying about a specific problem, you may also want to ask yourself:

• Is this a solvable problem?

• Is this an answerable question?
  

If the answer to either is no, continued worrying is unlikely to be useful.

4. Practice Tolerating Uncertainty

Once you recognize that worry isn’t helping - or that it’s driven by distorted beliefs - the next step is learning to tolerate uncertainty. This often feels uncomfortable at first. Sitting with uncertainty may bring anxiety, tension, or restlessness. Over time, however, allowing this discomfort without immediately trying to “fix” it can increase your tolerance for uncertainty and reduce the urge to worry.

When to Seek Support

Therapy and mindfulness are two ways to successfully navigate worrying when it becomes distressing and difficult to control.

If worry feels chronic, overwhelming, or difficult to manage on your own, working with a registered psychologist can be helpful. Therapy can support you in understanding the function of your worry, challenging unhelpful beliefs, and developing healthier ways to relate to uncertainty.

You don’t need to eliminate worry entirely - but you can change your relationship with it. If you would like to consult with a psychologist about how therapy can help you manage worry and stress, click the link below:

Samantha Greenwood is the author of this post. She is a registered psychologist practicing in Edmonton, Alberta. She specializes in supporting individuals experiencing chronic worrying, stress, and overthinking.

References:

Davey, G. C. L., & Wells, A. (Eds.). (2006). Worry and its psychological disorders: Theory, assessment and treatment. Wiley.

Watkins, E. R. (2016). Rumination-focused cognitive-behavioral therapy for depression. Guilford Press.

Disclaimer: The content on this blog is provided for informational and educational purposes only and is not intended as a substitute for professional psychological advice, diagnosis, or treatment. Reading this blog does not create a therapist–client relationship. If you are experiencing mental health concerns or distress, please seek support from a qualified mental health professional.