Definition
We feel worried when uncertain threats loom and we can't stop imagining what might go wrong.
>> Why We Have This Emotion
Worry is fear's unfocused cousin. Fear reacts to something specific in the moment or probable in the near future. Worry spins around something vague in the future. It only pays off when it produces an actual plan.
◈ How It Shows Up
“What if it goes wrong?”Fixating on worst case scenariosAvoiding or over-preparingRestless checking for news/updatesDifficulty concentrating
◎ What to do in the moment
Good Ideas
- Separate what’s controllable and not
- Take a small action that reduces risk
- Engage in G.R.A.P.E.S. activities
- Make a 3-part containment plan: Write down your specific worries Write out the worst-case scenario Write your first counter-action
Bad Ideas
- Google endlessly to widen your fears
- Self-soothe with doom scrolling
- Skip meals to “stay on top of things”
- Use substances to numb yourself
- Mistake worrying for planning
- Rehearse catastrophes without making any useful plans