Do you find yourself constantly worrying about things that may or may not happen? If so, you are not alone. Worrying is a common problem that many people struggle with daily. However, excessive worrying can be very harmful to your mental and physical health, and it can prevent you from living a happy and productive life. In this blog post, we will discuss what obsessive worrying is, and we will provide some tips on how you can stop it!
What Is Obsessive Worrying?
Obsessive worrying is described as excessive and uncontrollable worrying about everyday things. People who suffer from this condition often have difficulty controlling their worry, which can lead to significant distress and problems in their daily lives.
There are several different types of obsessive worrying, but the most common is generalized anxiety disorder (GAD). GAD is characterized by persistent and excessive worry about a variety of topics, including work, finances, family, and health. People with GAD often have a hard time controlling their worry and may find that it interferes with their daily lives.
Obsessive worrying largely resonates with OCD where people tend to have obsessive thoughts about certain things and feel the need to compulsively do something about it. For example, a person with OCD may obsessively worry about germs and clean their hands to avoid contamination. While people with GAD may also worry about germs, they are not as likely to engage in compulsive behaviors like excessive hand-washing.
According to studies, obsessive worrying in OCD is usually triggered by fear. And it can be so severe that it significantly impairs a person’s quality of life. On the other hand, GAD is often triggered by stress and usually has a less severe impact on a person’s life. It is important to get help if obsessive worrying is problematic to your daily activities.
How To Identify If I’m Worrying Too Much?
This is often a difficult question to answer, as people who worry excessively may not realize they’re doing it. In fact, worrying, doubts, anxieties, and tensions are normal human emotions. It’s only when these become excessive, uncontrollable, and persistent that they can be classed as an anxiety disorder.
There are a few key signs to look out for:
- Worrying excessively about day-to-day activities and problems
- Finding it hard to control or stop worrying
- Experiencing physical symptoms such as a racing heart, sweating, and dizziness
- Avoiding situations that may trigger anxiety
- Struggling to concentrate or complete everyday tasks
It is important to understand that constant worrying, and always expecting the worst can be extremely detrimental to our mental and physical health. Because it is a form of self-imposed stress, it can lead to anxiety, depression, and a whole host of other mental and physical health problems.
If you think you may be worrying excessively, it is important to speak to a professional who can help you understand your thoughts and feelings, and develop healthy coping mechanisms. You should not avoid your conditions or ignore the warning signs. Seek help early to avoid letting your condition get worse.
Why Is It So Difficult To Stop Obsessive Worrying?
Constant and obsessive worrying can lead to high levels of stress, which can then lead to physical health problems. It can be very difficult to break the cycle of worrying, but it is possible with some effort and determination.
There are a few things that you should know about obsessive worrying. For example:
- First, you need to understand that it is a real problem and not just something in your head.
- Second, you should know that it is possible to break the cycle of worrying with some effort and determination.
- And lastly, you should also be aware of the potential consequences of continued worrying.
Moreover, it is important to understand that for some people it is difficult to break the cycle of worrying. There are two types of beliefs that fuels worries and that make it difficult to stop obsessive worrying:
- First, some people believe that if they worry about something bad happening, they can prevent it from happening.
- Second, others believe that if they don’t worry about something bad happening, it means they are not prepared and something terrible will happen as a result.
Of course, neither of these beliefs is true but they can be very convincing. If you find yourself worrying excessively, it is important to challenge these beliefs. It is definitely difficult and tough to do but it is possible. With the first step is to accept that you are worrying too much and that it is a real problem. Second, make a commitment to yourself to do something about it. And lastly, take action!
How Does It Impact Life?
When obsessive worrying starts to significantly impact daily life, it may be time to seek professional help. Obsessive worrying can lead to:
It is especially difficult to concentrate when trying to study or work on something important. The mind is so full of worry and anxiety that it becomes hard to focus on anything else. Because you may be so used to worrying, you might not even realize how much it is affecting your life. If you find that your worry is impacting your ability to concentrate, it may be time to seek help.
For many people, worry can lead to trouble falling asleep or staying asleep. Worrying about the day ahead or ruminating on the day’s events can make it difficult to relax and fall asleep. This can lead to fatigue, which makes it even harder to concentrate and manage worry. Difficulty sleeping can often lead to other problems, such as irritability and mood swings.
When worry starts to take over, some people may start to avoid things that trigger their anxiety. This may include avoiding certain places, people, or activities. While avoidance can provide temporary relief, it is not a long-term solution. In fact, avoidance can actually make anxiety worse in the long run.
This is a feeling of being on edge, keyed up, or edgy. You may feel like you have to be “on guard” all the time. Also, irritability is often accompanied by angry outbursts. For example, when a person starts obsessively worrying, they may get angry more easily or lash out at those around them for no reason.
Fatigue and muscle tension
This is feeling exhausted, drained, and tired all the time. It can be hard to concentrate or even think straight when you’re feeling this way. Often, people with anxiety disorders report that they don’t feel rested even after a full night’s sleep. Muscle tension is when your muscles feel stiff, achy, or tight. You may notice this feeling in your shoulders, neck, back, or jaw. Muscle tension is often a physical manifestation of anxiety and stress.
These symptoms can make it hard to focus at work or school, and they can also take a toll on personal relationships. If you’re obsessively worrying, you may find that you’re withdrawing from friends and family or that your relationships are suffering. You may also start to avoid activities or situations that trigger your anxiety.
It is important to find healthy coping mechanisms to deal with obsessive worrying. Otherwise, it can lead to more serious problems, such as depression or anxiety disorders.
How To Stop Obsessive Worrying?
There are a few things you can do to stop your worrying from getting out of control. Some of these include:
Keep a worry journal
This is a place where you can write down your worries and then let them go. Doing this will help you to see how often you worry and what triggers your worrying. It can also help to talk to someone about your worries. Journaling your worries and constantly talking about them will help to lessen their power over you.
For example, when you keep a worry journal, you will realize that you have been worrying about the same thing for weeks or months and this can help you to let it go. Journaling can be a helpful tool in finding out what your worry triggers are.
Identify your worry triggers
What are the things that make you start worrying? Identifying your worry triggers can help you to control your anxiety. Once you know what sets off your worries, you can begin to avoid those situations or learn how to deal with them in a better way. Also, it is important to keep in mind that not all worry is bad.
A certain amount of worry can motivate you to take action and help you to solve problems. But if it is excessive and gets in the way of your daily life, then it becomes a problem. Your triggers can be anything from certain people or situations to daily tasks such as checking your email.
Challenge your anxious thoughts
It is very important to challenge the anxious thoughts that are running through your head. A lot of the time, these thoughts are based on fear and irrationality. It is important to challenge these thoughts by asking yourself whether they are really true. If you find that they are not true, then you can start to let them go. For example, you can tell yourself “I am not going to fail, I am prepared for this”.
Another way to challenge your anxious thoughts is to come up with evidence that goes against them. For example, if you are worried about an upcoming test, try to remember a time when you studied hard and did well. This will help to remind you that you are capable of doing well, despite your anxiety.
Focus on the present moment
This means living in the here and now and not dwelling on past events or worrying about future ones. Obsessive worrying can make it difficult to enjoy the present moment and appreciate what you have. If you find yourself obsessively worrying, take a step back and focus on what is happening right now.
One of the best ways to focus on the present moment is to practice mindfulness. Mindfulness is the act of being aware and present at the moment without judgment. It can be helpful to focus on your breath or a certain object to help you stay in the moment.
Distinguish between solvable and unsolvable worries
In obsessive worrying people usually worry about things that are unsolvable like “what if something bad happens?” or “I’m not good enough”. To stop worrying you first need to learn how to distinguish between solvable and unsolvable worries. If you can’t solve the problem then there is no point in worrying about it, because it won’t change anything.
Moreover, when you obsessively worry you tend to magnify the problem and make it seem much worse than it actually is. You need to learn how to put things into perspective and see the bigger picture. Ask yourself “is this really a big deal?” or “will this matter in a week/month/year?”.
If you find yourself worrying excessively, try to distract yourself with something else. Go for a walk, read a book, or watch a movie. Basically, do anything that will take your mind off of your worry. You can also try to engage in a worry period. Set aside a specific time each day to worry. During this time, you can think about your worries as much as you want. The rest of the day, however, is off limits for worrying. This can help to limit the amount of time you spend worrying and allow you to focus on other things.
Setting some time and distracting yourself from other activities will help you overcome your obsessive worrying. When you think about it, excessive worrying is just a waste of time and energy. So the next time you find yourself obsessing over something, try one of these methods to stop the worry in its tracks.
Maintain a healthy lifestyle
This is an important part of managing any anxiety disorder. Be sure to get enough sleep, exercise regularly, and eat a balanced diet. Also, avoid caffeine and alcohol, which can worsen anxiety symptoms. A healthy lifestyle is always important, but it’s especially crucial when you’re dealing with anxiety.
Moreover, a healthy lifestyle is not only about physical health but also about mental and emotional wellbeing. Be sure to find healthy outlets for your stress, such as journaling, talking to a therapist, or spending time outdoors. With time and self-care you will be better equipped to manage your obsessive worrying.
Start with baby steps
Trying to change everything at once is overwhelming and sets you up for failure. Start with small changes and work your way up. If you’re trying to break the habit of checking your phone first thing in the morning, start by leaving it in another room for just one day. Then two days. And so on.
In fact, researchers have found that it takes an average of 66 days to form a new habit. So be patient with yourself and don’t expect perfection. Just keep moving forward, one day at a time.
Get rid of the “shoulds”
Should statements create unnecessary stress and pressure? They make us feel like we’re falling short, which can trigger anxiety and obsessions. For example, instead of thinking, “I should be able to handle this,” try saying, “I’m doing the best I can.” Or instead of beating yourself up for not being perfect, remind yourself that mistakes are part of being human. We all make them.
Moreover, you can get rid of should statements by reframing them as questions. For example, instead of thinking, “I should be able to manage my obsessive worrying,” try asking yourself, “What can I do to better handle this situation?” This simple change in perspective can make a big difference in how you feel.
So these are a few ways that you can manage your obsessive worrying. Just remember to be patient with yourself, get rid of the “shoulds,” and reframe your thinking. With a little effort, you can learn to worry less and live a more peaceful life.
When To Seek Professional Help?
It is often believed that people who worry excessively are just “worrywarts” and that their worries are unfounded. However, for some people, their constant worrying is actually a sign of an anxiety disorder. Here are a few warning signs that indicate you must seek professional help:
- Difficulty controlling your worry.
- Feel restless, on edge, or keyed up most of the time.
- Symptoms are accompanied by physical symptoms such as muscle tension, headaches, and stomach problems.
- Worry is disproportionate to the actual situation.
- Try to manage your obsessive worrying about alcohol and substance abuse.
- Your worrying is impacting your job or school performance.
- Interfering with your overall quality of life
If you find yourself experiencing any of the above symptoms, please reach out to a professional for help. Trust me, they will be able to help you get your anxiety under control and improve your quality of life. Let’s explore some of the ways they can help.
Treatment Options Available
There are many different types of treatment available for anxiety disorders, and the right type of treatment depends on the individual. Some common types of treatment include:
- Cognitive-behavioral therapy (CBT): CBT is a type of therapy that helps people learn how to change their negative thinking patterns and behaviors. It aims at helping people with anxiety disorders identify and correct their distorted thoughts.
- Exposure therapy: This type of therapy helps people face their fears in a safe and controlled environment. It works by gradually exposing people to the things they are afraid of until the fear is no longer as intense. Also, ERP is the most effective type of treatment for OCD.
- Medication: Medication can be used to help reduce the symptoms of anxiety disorders. There are numerous types of medication that are used to relieve anxiety, and the type that is prescribed depends on the individual. But few common medications might include Selective serotonin reuptake inhibitors (SSRIs), Serotonin and norepinephrine reuptake inhibitors (SNRIs)-Benzodiazepines.
- Support groups: There are many different types of support groups available for people with anxiety disorders. These groups provide a safe and supportive environment where people can share their experiences and learn from others.
As you can see there are many different options available for treatment, so if you or someone you know is struggling with anxiety, please reach out for help. There is no shame in seeking professional help, and there is no need to suffer from anxiety any longer.
Conclusively, obsessive worrying is when an individual excessively and uncontrollably worries about various things in their life. This type of worrying can be extremely detrimental to one’s mental health and well-being, as it can lead to excessive stress and anxiety. If you or someone you know is struggling with obsessive worrying, it is important to seek professional help in order to manage and overcome this condition.
For more information and resources on obsessive worrying, please contact Therapy Mantra. We have a team of professional therapists who can provide you with the support and guidance you need to recover from this condition. Contact us today to learn more about our services. You can also book an online therapy or download our free OCD treatment app on Android or iOS.