Worry & Managing It
Introduction
Worry is something most of us experience. It’s the mind’s way of trying to keep us safe — predicting possible problems and preparing for what might happen. But when worrying becomes constant, it can leave you feeling tense, tired, and unable to switch off.
This page is designed to help you understand worry, why it can feel difficult to control, and gentle ways to manage it so it doesn’t take over your day-to-day life.
Understanding Worry
Worry usually focuses on future events — the “what ifs” and “maybes.” It can show up as looping thoughts, overthinking small details, or imagining the worst-case scenario.
Some worry can be helpful; it prompts us to take action or prepare for real challenges. But when worry becomes excessive or constant, it often stops being useful and can lead to anxiety.
Common signs of excessive worry:
- Constant “what if” thoughts
- Feeling restless or tense
- Difficulty sleeping or concentrating
- Muscle tension, headaches, or stomach issues
- Repeatedly seeking reassurance or checking things
- Avoiding situations because of fear something might go wrong
Recognising these patterns is an important first step in managing them.
Why We Worry
Worry is part of your brain’s built-in alarm system. It evolved to keep us alert to danger — but in modern life, the “threats” we imagine are often not physical or immediate.
When you worry, your body releases stress hormones (like adrenaline and cortisol), which can cause a racing heart, shallow breathing, or tension. These sensations can then feed the cycle, convincing you that something must be wrong.
Understanding that this is a body-based stress response can make it easier to calm the system down rather than fight with your thoughts.
Practical Self-Help Strategies
Here are some evidence-based, compassionate approaches you can try. You don’t have to do them all — experiment and see what works best for you.
1. Schedule “worry time.”
Set aside 10–15 minutes each day to think through your worries. Outside that time, gently tell yourself:
“I’ll come back to this later.”
This helps your brain learn that worry doesn’t need to take over the whole day.
2. Write it down.
Putting worries on paper can make them feel less overwhelming. It helps you see which ones are practical (things you can act on) and which are hypothetical (things
outside your control).
3. Focus on what you can control.
Ask yourself:
“Is there something I can do about this right now?”
If yes, make a small plan or take one step. If no, try a calming technique (like slow breathing) and let it go for now.
4. Practice calming the body.
Because worry activates the body’s stress system, calming the body helps quiet the mind.
- Try slow breathing (in for 4, out for 6)
- Go for a short walk
- Stretch or move your shoulders and neck
- Try mindfulness or grounding: name 5 things you can see, 4 you can touch, 3 you can hear
5. Limit reassurance-seeking.
Checking, googling, or asking for reassurance can give short-term relief but keeps the cycle going. Try delaying the urge, or respond to yourself with a gentle phrase like:
“I can’t know for certain — and that’s okay.”
6. Take care of your body.
Sleep, nutrition, and movement all influence anxiety. Try to keep a regular routine, get outside when you can, and avoid too much caffeine or screen time before bed.
When to Seek Extra Support
It’s normal to worry sometimes, but you might benefit from talking to someone if:
- Worry feels constant or out of control
- You’re losing sleep or it’s affecting your work, study, or relationships
- You often feel panicky or on edge
- You avoid certain situations to prevent feeling anxious
Working with a counsellor can help you understand your worry patterns, learn relaxation and grounding tools, and develop new ways to manage uncertainty and self-criticism.
Helpful Resources
If you’d like to explore more support, these organisations and guides may help:
- Anxiety UK: anxietyuk.org.uk
- Mind UK: mind.org.uk — Anxiety and panic resources
- NHS: nhs.uk — Generalised Anxiety Disorder (GAD) information
- Books: The Worry Cure by Robert Leahy, Overcoming Worry by Kevin Meares & Mark Freeston
Quick Calming Reminders
- A thought is not a fact.
- Take one slow breath and notice your feet on the ground.
- Focus on one thing you can do right now.
- Be kind to yourself — you’re learning a new habit, not failing.
Reach Out
If worry has been feeling overwhelming, you don’t have to face it alone.
At Infinity Counselling, we offer supportive, non-judgemental therapy for anxiety, worry, and stress. Together, we can help you understand what’s happening and find ways to feel calmer and more in control.
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