We all worry sometimes- it’s part of being human. A big presentation, a loved one’s health, or financial concerns can trigger natural worry. But when worry becomes constant, overwhelming, and hard to control, it can start to interfere with daily life. This is referred to as excessive worry, a key feature of Generalized Anxiety Disorder (GAD).

CBT research shows that excessive worry is maintained by certain thought patterns and behaviours, and learning to recognise and address them can make a big difference.

Normal Worry vs. Excessive Worry

Normal worry:

- Happens in response to a specific situation.

- Proportionate to the problem.

- Usually fades once the situation is resolved.

Excessive worry:

- Persistent and hard to control.

- Often jumps between multiple topics, not always linked to an immediate threat.

- Causes distress or impacts your ability to function day-to-day.

In short, worry is normal, but when it becomes chronic and uncontrollable, it can become exhausting.

What Keeps Worry Going

Excessive worry is often maintained by a few key patterns:

1. Intolerance of Uncertainty
Feeling unable to cope with not knowing what will happen. Worry becomes a way of “preparing” for uncertainty.

2. Negative Problem Orientation
Seeing problems as threats rather than challenges increases anxiety.

3. Cognitive Avoidance
Trying to push unpleasant thoughts away often backfires, making them come back stronger.

4. Belief That Worry Helps
Many people think worrying prevents bad outcomes, shows that they care, or can help them be prepared for negative outcomes, which keeps them trapped in a cycle of anxiety.

Safety Behaviours: Short-Term Relief That Backfires

Safety behaviours are things we do to feel “safer” when worried, like:

- Constantly seeking reassurance

- Checking or re-checking things

- Avoiding situations that trigger anxiety

- Spending an excessive amount of time planning and preparing for events

These behaviours may reduce anxiety temporarily, but they prevent you from learning that feared outcomes are unlikely, and that you can cope when unpleasant things do happen. The unintended consequence is that they actually make your anxiety worse in the longterm.

How to Break the Cycle

CBT techniques can help you challenge and manage excessive worry:

1. Challenge Unhelpful Thoughts
Notice thoughts like “I must worry to prevent disaster” and gently question how useful they really are. Replace them with more balanced, realistic thinking.

2. Face Your Worries
Deliberately engage with worry-provoking situations without using safety behaviours. Over time, you’ll learn that your fears often don’t come true.

3. Focus on Problem-Solving
Concentrate on what you can control rather than ruminating on what you can’t.

4. Practice Mindfulness
Stay grounded in the present. Simple exercises like deep breathing or noticing the world around you can help break the cycle of “what if” thinking.

Final Thoughts

Excessive worry can feel overwhelming, but it is manageable. The strategies outlined here are guided self-help- you may find that some of these tips work well for you. However, many people benefit from formal therapy to fully implement these techniques and overcome personal barriers to improvement. 

If you feel stuck in cycles of worry and anxiety that are negatively impact your life and mood, please don’t hesitate to reach out to me. Together, we can work through your challenges and build practical, personalised strategies to help you feel calmer, more resilient, and back in control.

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