What is Excessive Worrying?
It can be challenging to know if you’re worrying excessively, as worrying is a natural and normal part of life. However, if you’re experiencing persistent, intrusive, and distressing worries that interfere with daily life and activities, it may be a sign that you’re worrying excessively.
Here are some signs of excessive worrying:
- You feel constantly anxious and on edge, even in situations that don’t typically cause anxiety.
- You have difficulty concentrating or sleeping due to worry.
- You have physical symptoms such as headaches, stomachaches, or muscle tension.
- You avoid situations or activities because they might trigger worry.
- You engage in repetitive behaviors or compulsions to try to manage worry.
- You catastrophize, imagining the worst-case scenario in any given situation.
- You seek constant reassurance from others to alleviate worry.
What are Some Tips to Deal With It?
Excessive worrying, or generalized anxiety, can be challenging to deal with, but there are several strategies that can be helpful:
Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, and other relaxation techniques can help reduce anxiety and calm the mind.
Challenge Negative Thoughts: Negative thoughts can fuel excessive worrying. Learning to challenge these thoughts by questioning their accuracy and considering alternative perspectives can help reduce anxiety.
Set Aside “Worry Time”: Designating a specific time each day to focus on worries can help prevent them from intruding on other activities and provide a sense of control.
Stay Active: Regular exercise and staying physically active can help reduce anxiety and improve mood.
Connect with Others: Social support can be a powerful tool in managing anxiety. Talking with friends, family, or a mental health professional can help provide perspective and support.
Practice Self-care: Getting enough sleep, eating a healthy diet, and avoiding alcohol and caffeine can all help improve overall well-being and reduce anxiety.
Seek Professional Help: If excessive worrying is interfering with daily life or causing significant distress, it may be helpful to seek the assistance of a mental health professional. A therapist can provide tools and strategies to manage anxiety and develop coping skills to deal with excessive worrying.