Self-Help Information: Worry
What is Worry?
Worry is a form of thinking that can be stressful if taken to extreme.
Key features of worry are that it is repetitive and
non-productive. When we are worrying, we are thinking about
something over and over again but do not resolve the situation or
arrive at a solution to the problem. When we continually think about
the exam that will be given next week and imagine many distressing
outcomes, yet do not study or do something to release tension, we
are worrying. When a close friend or family member is late and we
begin to imagine all variety of accidents that may have befallen
them, we are worrying. Frequently, there is nothing that can be
done, but we worry anyway.
The Good and the Bad
At times, worry can be beneficial, such as when it encourages us
to take action to change a situation. If we are really worried about
an upcoming test, and determine that it means we have to study more
or talk with the professor, then worry has been useful. When worry
helps us plan for an upcoming event by imagining the various
scenarios that might come about, it can be helpful. Worry becomes a
problem, however, when it leads to continual anxiety and fear or
when it consists of continually repeating the same thinking pattern
over and over. Worry can also have negative effects on both your
body and your mind. It may cause physical problems such as an upset
stomach, headaches, and muscle tension. It may be more difficult to
concentrate or focus on other things while you are worrying.
How Much is Too Much?
Are you a mellow person who never seems to worry about things you
cannot control? Or are you seen as a worrywart, always thinking
about what might happen? How much distress does this create in your
daily life? How much people worry and the problems it causes for
people is on a continuum. Craske, Barlow and O’Leary recommend
asking yourself the following questions to determine if you are
worrying too much:
Do you worry about things that you recognize most people
do not worry about (such as little things around your home)?
Do you find it very difficult to stop worrying, and
cannot relax as a result?
Does your worry rarely result in your reaching a possible
solution for a particular problem?
Do you believe that if you do not worry a terrible event
will happen?
Do you worry about not being worried, or worry when
everything is going well in your life?
Generalized Anxiety Disorder (GAD)
If your worry is interfering with your daily life and you
experience a high level of physical tension, you may fit the
criteria for Generalized Anxiety Disorder (GAD). GAD is
characterized by 6 months or more of chronic, exaggerated worry and
tension that is unfounded or much more severe than the normal
anxiety most people experience. People with this disorder usually
expect the worst; they worry excessively about money, health,
family, or work, even though they usually realize that their anxiety
is more intense than the situation warrants. People with GAD also
seem unable to relax and often have trouble falling or staying
asleep. Their worries are accompanied by physical symptoms,
especially trembling, twitching, muscle tension, headaches,
irritability, sweating, or hot flashes. GAD comes on gradually and
most often hits people in childhood or adolescence, but can begin in
adulthood, too. It’s more common in women than in men and often
occurs in relatives of affected persons. Some research suggests that
GAD may grow worse during stress.
(The above information about GAD was condensed from a public
domain brochure produced by the National Institute of Mental Health.
For the full text of the brochure, visit the NIMH website at
www.nimh.nih.gov.)
What Should I Do?
Self-Help
There are many techniques that can help you control your worry.
Shift your focus of attention away from your worry.
Practice "Thought Stopping" telling yourself to STOP your
current thought and shift your focus to another more
pleasing thought (a day at the beach).
Learn physical and mental relaxation through techniques
such as deep breathing, progressive muscle relaxation,
imagery or meditation.
Write down your worries. Sometimes, the act of writing
worries down allows you to let go of the circular worry
process.
Schedule a time for worrying. When a worry comes to mind,
tell yourself you will worry about it at a specific time
(say 6 pm) and shift your focus to something else. At 6 pm,
make sure you take fifteen or twenty minutes to examine your
worries from the day.
Review the books listed below for more information and
additional techniques.
If your self-help efforts are not effective or your worry is
distressing you or making it difficult to enjoy life and accomplish
your goals, seek professional help.
Professional Help
Various types of counseling and psychotherapy have been shown
effective in helping with excessive worry. Particular techniques
include Cognitive-Behavioral Therapy, relaxation techniques, and
biofeedback. Some medications have also been useful in the treatment
of Generalized Anxiety Disorder. Consultation with a mental health
professional (psychologist, psychiatrist, counselor or social
worker) will help you determine the best treatment for you.
Recommended Books to Read
This workbook describes many techniques
for coping with worry based on the author’s personal
experience and her interviews with individuals who struggle
with worry. The book is interspersed with quotations from
her study participants that guide the reader in
understanding and working with their own worry. She focuses
initially on analyzing your own personal worry patterns and
styles, and describing techniques for dealing with worry
such as focusing, journaling, taking action, and problem
solving. The second part of the book addresses specific
worries and suggests self-help techniques for each topic.
Part I of this book provides
a general overview of worry including a discussion of the
positive outcomes of worry, the biological basis of worry,
and a self-assessment quiz to determine how much of a
worrier you are. Part II examines many different types of
worry including worry in relationships, at work, and worry
associated with depression. The relationship between worry
and other anxiety disorders such as Panic, OCD, and GAD is
discussed. Part III lists a variety of techniques to control
worry including taking action, changing thoughts, exercise,
and letting go.
Need Additional Help?
Washington State University College of Veterinary Medicine
Counseling and Wellness Services offer free individual counseling for these and
related issues for veterinary students (WSU Veterinary Students ONLY). For more
information or to schedule an appointment call or e-mail:
Carolyn Wyatt PhD
ADBF 1035
335-0774
cwyatt@vetmed.wsu.edu
NOTE: The information contained in these self help
documents is not to be used as a substitute for professional care. Neither the
authors, Washington State University nor the College of Veterinary Medicine
assume liability for injury incurred by following the information presented in
these self-help documents
Last Edited: Mar 09, 2007 4:18 PM
