Fixing the Fickle of Worry

Thomas Carlyle wrote, “Our main business is not to see what lies dimly at a distance, but to do what lies clearly at hand.”  Some define worry as a small trickle of fear that meanders through the mind until it cuts a channel that affects all other thoughts. If you have doubted the power of a “trickle,” think about the Grand Canyon. It is the result of millions of years of trickling water. So it is with worry. It can begin as a bit of fear, and when it grows, it blows up into something paralyzing.  

What can we do to fix the trickle of worry?  

First, it is when we understand the nature of worry’s paralyzing grip and actively seek to keep things in perspective by asking questions like, “What is the evidence that our worry is true?” or “What are the facts in the situation?” In effect, we steer our minds from the overwhelming emotional rut of worry toward thinking logically about the situation. 

Second, seek to influence a change with the problem we are concerned about and accept what we have no control over, and let the issue go. We need to learn to accept what we cannot change. This acceptance can be more challenging than it sounds for some of us whose “trickle” is now a stream of worry, but we must do it. Rather than reaching into the future and seeing the worst, we need specific, intellectual interventions to stop the stream from becoming a river of worry. Interrupting the worry when it happens with a healthier, happier thought is an excellent tool. It helps us to reorient our perspective.

Third, practice living one day at a time. Look for the good and enjoyable aspects of everyday life. There are aspects of each day and every situation for which we can be thankful. No matter how small, we need to look for these things and spend the same energy we would give to worry about what is positive. Rather than anticipating the worst, expect the best.

Fourth, get busy with some physical exercise or change our physical surroundings. Go for a walk, bike ride, or take a drive in the car. In other words, we need a time-out and a change of scenery from our worries. A change of pace interrupts our thoughts and feelings of worry enough to get us out of the “worry rut.” 

These are steps that can help us all fix the trickle of worry. Remember, worry is like a rocking chair; it will give you something to do but won’t get you anywhere.

© Daniel W. Trathen Ph.D.