Worries can be about hypothetical situations. These types of worries are based on ‘What if…?’ This type of worry occurs because
we overestimate the possibility of something terrible happening and we then tend to imagine a future ‘worst case’ scenario that might possibly not occur.

An example of unhelpful thinking could be - having an upcoming presentation on MS Teams but your internet is constantly playing up. Perhaps there is little or nothing much we can do about a situation, yet this type of worrying can cause a lot of anxiety and distress. It is important to accept what is going on and to focus on the positives.

Worries can also be about current problems.

These types of worries relate to a real situation that we can possibly do something about. We then need to address the worry in a helpful way, rather than continually stressing about it. We can decide what to do about the worry, along with when and how to do it. This allows for more useful strategies, that can benefit us in the long run.

Worry decision tree

The worry decision tree is a model used to navigate your anxious feelings. It takes you step-by-step through your thoughts and paired with some deep breathing can calm you down. Use this and try to apply these questions to what is worrying you, how it can be managed and what ways those emotions can be dealt with.

Worry tree graphic

Coping with worry

The below video from Every Mind Matters takes you through some simple tips and advice for managing your worries. 

Resources

Psychology Tools have produced a guide to Living with worry and anxiety amidst global uncertainty

The article is also available in many other languages.

 

If you feel like you need support with managing worry, you can contact Keeping Well:


Updated on: 21/04/2022