What to Do When You Worry Too Much

Do you find yourself constantly thinking “what if…”? Are you a self-proclaimed “worry wart,” always anticipating things that may never happen? If so, you’re not alone. Worrying is a normal part of life—but when worry begins to take over, it can impact your daily functioning, relationships, and overall wellbeing.

This blog explores what too much worry looks like, why it’s important to change, and practical strategies for reducing excessive worry.

What Is Too Much Worry?

Some worry is useful. It helps us prepare for tasks, make plans, and respond to real threats to our safety. For example, worrying about submitting a work assignment on time can motivate you to organise your tasks and meet deadlines.

However, worry becomes problematic when:

• It is frequent or intense, occurring most days
• It interferes with daily life, preventing you from completing tasks, socialising, or enjoying yourself
• It causes significant distress or physical symptoms such as restlessness, tension, or difficulty sleeping

When worry starts to dominate your thoughts and limits your life, it’s time to consider strategies to regain control.

Why It’s Important to Address Excessive Worry

Excessive worry can affect both mental and physical health. Chronic worry is linked to:

• Sleep difficulties
• Muscle tension and fatigue
• Increased risk of anxiety and depression
• Reduced focus and productivity
• Strained relationships

Beyond the health impacts, worry also consumes your time and attention. Every hour spent ruminating on “what ifs” is an hour not spent engaging in meaningful activities, connecting with others, or enjoying the present moment.

Practical Strategies for Managing Worry

1. Make a Worry List

Write down all your worries. Then:

• Identify actionable worries – Things you can do something about in the short term (e.g., completing a work task, preparing for a presentation). Take steps to address these worries.
• Identify unproductive worries – Things outside your control (e.g., “What if my friend cancels dinner?” or “What if I get sick?”). Label these worries as “time wasters” and try to set them aside.

2. Accept Uncertainty

Life is unpredictable, and some discomfort is inevitable. Instead of trying to control every outcome or eliminate worry, practice accepting uncertainty. This mindset reduces the intensity of worry and helps you tolerate the unknown.

3. Take a Break from Your Worries

Mindfulness activities help you stay in the present moment and prevent getting caught in repetitive worrying. You can:

• Focus on your five senses – notice what you can see, hear, smell, taste, and feel
• Use guided meditation apps like Smiling Mind or Headspace to practice daily mindfulness
• Schedule short worry-free periods where you consciously redirect your attention to the present

4. Test Your Worries

Instead of avoiding situations that trigger worry, run a “worry experiment.” For example:

• If you worry about being alone at a social event, attend the event and observe what happens.
• Afterward, assess whether your worry was realistic and to what extent it came true.

Over time, these experiments can help reduce the power of worry by showing you that feared outcomes are often unlikely.

5. Talk About Your Worries

Sharing your worries with a trusted friend, family member, or professional can help you gain perspective:

• Sometimes, simply expressing your thoughts is enough to relieve mental tension
• Discussing your worries may help you reframe them and determine whether they are realistic or excessive

6. Practice Relaxation Techniques

Worry often creates physical tension. Techniques such as:

• Slow, deep breathing
• Progressive muscle relaxation
• Gentle movement or stretching
• Listening to calming music

…can reduce the physical symptoms of worry and help you feel calmer.

When to Seek Professional Help

If your worry continues despite trying these strategies, or if it is interfering with your work, relationships, or daily life, it may be time to consult a professional. A psychologist can:

• Help you understand why you worry excessively
• Identify what maintains your worry patterns
• Teach strategies to manage and reduce worry effectively
• Support you in taking steps toward a more fulfilling, less anxious life

Take the First Step

If you’re ready to manage your worries and regain control, start by:

1. Acknowledging your worries – Recognising that you’re worrying too much is the first step to change
2. Trying practical strategies – Make a worry list, practice mindfulness, test out your worries, and focus on what you can control
3. Seeking support – Talk to a trusted friend or consider booking an appointment with a psychologist

For more guidance, download our free eBook, “Your 101 Guide to Visiting a Psychologist”. This resource provides step-by-step information on:

• How to find a qualified psychologist
• What to expect at your first appointment
• Mental health care plans and rebates
• Tips for making therapy work for you

Taking action today is the best way to start breaking free from excessive worry and building a calmer, more confident future.