Interrupting the Cycle of Worrying and Spiraling
Worrying is something we all do. It’s natural to get caught up in “what-ifs” or imagine potential problems before they even come to pass. However, too often, worry becomes a cycle that does nothing but keep us stuck. When we worry without taking steps toward resolution, we end up spiraling in thoughts and fears that lead nowhere.
Worry Without Action: The Trap of Inaction
Worrying, especially when it’s repetitive and unresolved, can feel like we’re doing something productive. It feels like we’re keeping ourselves prepared, looking out for the worst, or being realistic. But here’s the truth: worry on its own doesn’t change anything. We can think through every worst-case scenario, but until we put our thoughts into action, nothing actually shifts in our world.
In fact, excessive worrying can be a bit like spinning your wheels in mud. You might feel busy, but you’re not moving anywhere. And over time, this can lead to a sense of helplessness. When our brains are constantly focused on “what might go wrong,” we stay rooted in fear instead of looking for ways to move forward.
Asking Better Questions: Shifting from Worry to Action
A better use of our mental energy is to take a step back and ask ourselves, “What action can I take?” or “What resources do I have available to me right now?” or be more specific and ask , “What’s the actual problem and what can I do about it?” Shifting from open-ended worrying to constructive questions helps us focus on what is within our control rather than getting lost in what isn’t.
Here’s how to interrupt (and stop) the spiraling:
• Identify the specific worry: Instead of letting vague worries float around in your mind, ask yourself what you’re really afraid of. Are you worried about a specific outcome, or is it more a general sense of unease?
• Consider what actions are within your control: Even if the situation feels overwhelming, there’s usually something small you can do. It might be gathering information, reaching out for support, or even simply writing out your thoughts to bring clarity.
• Separate actionable worries from unchangeable concerns: Some worries are truly outside of our control. For these, the best path forward is to acknowledge the worry, recognize it as something we cannot change, and consciously set it aside. Practice acceptance, which might mean simply acknowledging that things could go wrong but that you’ll handle it if it does.
Be Gentle With Yourself
Sometimes, we’re hard on ourselves for worrying, which only adds another layer to the stress. We feel guilty for not being “productive” with our thoughts or feel bad for focusing on our fears instead of the positives. But we’re all human, and worrying is a part of our experience. Practicing gentleness allows us to approach our worries from a place of understanding rather than judgment. It’s okay to feel afraid or uncertain—those emotions just don’t have to dictate our next steps.
Building Confidence in Problem-Solving
When we practice taking action instead of worrying, we build a sense of confidence. Each small action we take shows us that we’re capable of facing our concerns and that we don’t have to sit with them passively. This doesn’t mean that every action will go perfectly or that we’ll “solve” every worry, but it shifts us from a place of helplessness to one of capability.
Remember that worrying without action keeps us stuck, but by shifting our focus to what we can do and practicing acceptance where we have no control, we can move forward in a more empowered way. Next time you catch yourself caught in a cycle of worry, take a deep breath, and ask, “What action can I take?” It may be small, but each step forward builds momentum, helps us gain confidence, and puts us back in the driver’s seat of our own lives.