How to manage excessive worrying

Have you always been a bit of a worrier? Do you find yourself spending lots of time getting anxious about lots of different things, such as finances, relationships, health, work, or the future? Do you struggle to let the worries go? Maybe the worries affect your sleep? Do you find yourself feeling more irritable than usual?

If you can relate to some (or all) of the above questions, you may be experiencing symptoms of Generalised Anxiety Disorder (GAD). In my clinical experience, GAD is the most common anxiety disorder that I have found myself working with, and some research has suggested that GAD is the main underlying anxiety disorder that drives the other anxiety disorders. GAD can be experienced on its own, or can function as part of other psychological difficulties, such as Obsessive-Compulsive Disorder, and Post Traumatic Stress Disorder.

One of the main features of GAD is excessive worrying. We all worry and that is completely normal. When worrying leads to an action, it is beneficial and therefore the process of worrying has been helpful. For instance, if you have a job interview and you find yourself worrying about it, you can spend time preparing for it, or having a mock interview at the hands of a friend or relative. In this instance, worrying by itself is not the issue because it has led to a helpful outcome. The problem is, when worry becomes excessive, occurs on more days than not, and is more intense than what most other people would typically experience, with difficulties in letting the worries go, as well as impactful sleep and quality of life, it may be a sign that you are experiencing symptoms of GAD.

GAD can be linked to childhood, for example, if we are brought up in a home where either one (or both) or our caregivers are worriers themselves, we can learn to worry excessively about things both cognitively (i.e., we learn to think in an anxious way, and behaviourally, meaning we learn to respond to anxiety in a particular way that often serves to maintain anxiety). Adverse childhood experiences can also lead us to be more anxious in adulthood.

The most effective treatment for GAD based on clinical trials and research is Cognitive Behavioural Therapy (CBT), which involves identifying and challenging unhelpful ways of appraising and responding to worrying situations/things and learning to manage excessive worrying better. Another key feature in treating GAD with CBT is learning how to tolerate uncertainty because research suggests that when we are more tolerant to uncertainty, we tend to worry less.

Does any of this relate to you? Do you find it hard to manage worry? Why not start to keep a worry diary - a record of the things that make you anxious. How do you know you are feeling anxious? Where do you feel that anxiety in your body? What exactly are you worrying about? Is it, “what if I do not get that job,” “will my partner be in a horrible accident on the way home from work today,” or “will the house get burgled when I go to sleep?” These are all typical examples of worries that any one of us, including those with GAD, can experience. Keeping a record can help you to see whether there are any themes to your worries and what type of worry that you typically focus on.

In CBT, we focus on there being two types of worry. Hypothetical worries are things that have not happened yet, but there is a possibility that they could happen at some point and they tend to not have a current solution to them. Examples may be “what if I car breaks down on my way to see my friends today,” or “what would I do if something bad happened when we go on holiday.”

Real worries are things that have happened and there is a current solution to them. For example, my car has broken down and I am all on my own, or something bad has happened on our family holiday, such as a family member having their wallet stolen from their hotel room. The solutions for these would be getting the car looked at by a professional or asking the hotel to check their CCTV to try and find who stole your family members wallet. What tends to happen with GAD is that individuals can problem-solve particularly well when there is a real worry to work through, but they tend to get stuck on the hypothetical worries that have NO solution to them and therefore cannot be resolved.

Another way to try and manage GAD is to try and differentiate between whether your worries are hypothetical or real because hypothetical worries have no solution to them, and real worries do have a solution that can be problem-solved. You can do this by classifying your worries individually into one of the two types of worry. With each worry, ask yourself, is this a current problem that I can do something about now? If the answer is yes, make a plan and implement it. If you answered no, the best way to try and disengage from the hypothetical worry is to change your focus of attention onto something else. This takes practice, like most CBT skills, so notice the worry, but purposely chose to disengage from it by refocusing your attention on the here and now. This can usually be achieved by doing an activity that you can really focus on. Doing this should mean that your mind is more present-focused, rather than future-focused, like with hypothetical, future-based worries.

I hope this blog has helped you understand more about GAD, what it is, how it can present, and how a psychological treatment such as CBT can try and help you overcome excessive worry. If you feel you have tried the tips in this blog and you are still struggling, or if you feel you need more support, CBT can go into lots more detail to try and help you overcome symptoms of GAD. Please contact me directly if you have any questions or wanted to discuss further. Alternatively, you can go straight to booking your FREE consultation with me here. 

 

Useful Links:

Overview - Generalised anxiety disorder in adults - NHS (www.nhs.uk)

Generalised Anxiety Disorder - Anxiety UK

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