Controlling Worry and Generalized Anxiety Disorder

Key Concepts

Worry is the fuel for anxiety, especially generalized anxiety disorder.
Controlling worry is essential for managing anxiety.
Simply telling someone to stop worrying is ineffective due to its deep-rooted nature in the brain.
Worry is linked to neural pathways; it's a habit formed because the brain falsely believes it offers protection.

Perceived Danger: Anxiety is triggered by thoughts of danger, whether real or imagined.
Fight/Flight/Freeze Response: Physical reaction to imagined future dangers like rejection, job loss, or failure.
Brain's Protective Mechanism: Worrying is an old evolutionary mechanism meant to protect us but becomes maladaptive.

Mutated Problem-Solving: Worry is a distorted form of problem-solving.
- Good problem-solving is intentional, action-oriented, and within your control.
- Worry spreads and focuses on uncontrollable aspects.
Magical Thinking: Brain believes worrying prevents bad outcomes (false reinforcement).
- Example: If you worry about a child’s safety during a drive and nothing bad happens, you subconsciously reinforce the idea that worrying helped.

Understanding the difference between a fleeting worry thought and active worrying behavior.

For random worrisome thoughts, acknowledge them but do not engage. Use phrases like, “Hey, brain. Thanks for making that worry thought. Moving on.”
Avoid struggling against these thoughts as it makes them more persistent.

Purpose: Direct worrying to a specific time and place every day (e.g., 15-30 minutes).
- Not recommended first thing in the morning or before bed; choose a neutral space like a kitchen counter or office desk.
Steps:
1. Pick a consistent time for worrying.
2. Write down all your worries during this period.
3. Clarify specific worries and possible actions if needed.
4. After the session, disengage and do something enjoyable.
Redirection: When worry arises outside of the scheduled time, acknowledge the thought and redirect it to the scheduled time.
- Example: “Oh, hi there, worry. Let’s talk at 6:00.”

Distraction: Short-term use of distraction (e.g., boring audiobooks at bedtime) can aid in initially breaking the worry habit.
Mindfulness: Developing mindfulness to control attention will be covered in the next lesson.
Consistent practice of scheduled worry can significantly reduce chronic anxiety and stress, freeing more of your day for other activities.

Reduced overall time spent on worrying.
More effective and consolidated worry sessions.
Possible problem-solving during worry sessions.
Decreased chronic anxiety and stress, promoting better relaxation and regulation throughout the day.