Worrying is a normal part of life, but it can take its toll.
Key takeaways
If you’re stuck in a worry cycle, you can take back control.
Letting go is an important step in breaking the worry cycle, but it can be easier said than done.
If you find yourself worrying about uncertain things, you’re not alone. But according to one study, more than 90% of the time those uncertain worries never actually come true.1
According to Psychologist Leanne Hall, worrying is something we instinctively do to feel in control.
“Part of this is about feeling prepared for what's next,” she says, “as being caught off guard can leave us not knowing what to do or how to cope.”
But, worrying can leave you in a cycle with your thoughts racing and a feeling of being trapped in an endless loop, which can knock on to other areas of your life and affect your overall wellbeing.
Letting go
It might seem odd, but oftentimes the best way to control your thoughts is to simply let go of that control.
“You can’t stop thinking something,” says Hall. “In fact, our minds are designed to wander.”
What you can control is what you pay attention to and what thoughts you choose to focus on.
Hall says that by reminding yourself that thoughts are not facts, you may be able to move past them instead of fixating on them. “Focus on where you are putting your attention rather than the content of the thoughts.”
Of course, simply ‘letting go’ is usually easier said than done, especially considering that forming a new habit or routine can typically take up to 8 months to become automatic.2
To help the process along (and start letting go of that worry), Hall recommends focusing on these 5 things:
1. Being active
Physical activity can help you cope with your worries in a number of ways. Among them, exercise helps release ‘feel-good’ endorphins and creates a space to distract you from your worries.3
2. Practising mindfulness
Like physical activity, mindfulness is a great way to help you take control of your mind and break the worry cycle.4 There are a range of mindfulness techniques you could practise, from controlled breathing to meditation.
3. Being creative
According to one study, spending regular time on something creative can be a tool for promoting positive wellbeing.5 And the good news is you don’t have to be an artist. Finding a creative hobby like painting, dancing or even gardening, then practicing it consistently, is all you need to do!
4. Focusing on the solution
Rather than focusing on the fear that’s driving your worry, try instead to focus on a solution to solve it (if a solution is possible). To improve your perspective, it can help to think about advice that you might give a friend if they found themselves in the same situation, then apply it to yourself.
5. Setting a time and place for your worry
If worrying is a constant issue for you, try putting aside a regular time and place to do the worrying. You might think of this as an ‘appointment’ with yourself to get it out of your system.
By practising these 5 approaches, you may be able to break the worry cycle and avoid problems that often follow. “Compulsive worry can lead to chronic anxiety, avoidance and physical health problems such as hypertension, gastric problems and cardiac disease,” says Hall.
When worry is excessive, uncontrollable, prolonged or irrational, you may be experiencing generalised anxiety disorder (GAD). If you feel like the worry cycle is taking its toll on your mental health, speak to your GP or a mental health professional.
Resources
Lifeline Australia offers 24/7 crisis support online and on the phone at 13 11 14.
Beyond Blue offers 24/7 mental health information and support online and on the phone at 1300 224 636.
At Bupa, trust is everything
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
1LaFreniere, L. S., & Newman, M. G. (2020). Exposing Worry’s Deceit: Percentage of Untrue Worries in Generalized Anxiety Disorder Treatment. Behavior Therapy, 3(51), 413-423.
2Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2019). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1,009.
3Mayo Clinic. (2023). Depression and anxiety: Exercise eases symptoms. Mayo Clinic.
4Harvard Health Publishing. (2024). Mindfulness can help you tame fears and worries. Harvard Health Publishing.
5Conner, T. S., DeYoung, C. G., & Silvia, P. J. (2016). Everyday creative activity as a path to flourishing. The Journal of Positive Psychology, 13(2), 181-189.
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