Home About Us For Employers For Supervisors For Employees Newsletters

Home

 

Wise Worry

Worry is part of the human condition.  We worry by evolutionary design.  Worry results from the combination of fear and our ability to create abstract thought.  It results when we combine "What if…?"  and fear. 

 Fear is a natural mechanism designed to protect us.  Worry also can be a protective mechanism that triggers planning and problem solving--preventive self care.

In excess, though, it can be non-productive and even get in the way of effective coping.

You can make worry work for you by defining the situation that is causing you worry.

You might begin with "I fear that….." or I'm worried that…." , completing the sentence with exact and vivid detail.

Next rate from 1 to 100 the level of distress this situation causes you. Also rate the probability of this feared outcome actually occurring. You may conclude through this examination that the worry is fairly insignificant in the larger scheme of things.  You may also realize that some worries are worthy of further action, planning, and problem solving.

When a worry is worthy of further attention, identify what outcomes you particularly fear and, most importantly, what negative belief or judgment you expect to have about yourself if this occurs.  Step back and examine if that feared negative judgment or feeling is justified or reasonable.  A more objective look at your fear and unrealistic expectations of yourself, will deflate the worry.  Chronic worriers often discover that even the worst outcome, although painful, can be managed.

Next brainstorm what you can do to create a more positive outcome.  Don't forget to also identify the factors that are not in your control. Develop a reasonable preventive plan that minimizes the feared negative outcome while increasing the likelihood of a positive outcome. You have now made your worry work for you.

Your final step is to let go of those things that are outside your control.  "I cannot control the final outcome" is useful self- talk to help keep our worry wise.

For more information contact the EAP at 433-1211.