How we can combat overthinking and worry
Worry is good for us! It prepares us and keeps us safe – but when worry crosses the useful boundary it can disrupt our health and our life. Here is how to think about your worries in a more productive way:
We all have ‘what-if-thoughts’. ‘What if I lose my job’, ‘what if my cat doesn’t come home tonight’, ‘what if a loved one becomes ill.’ These thoughts open up endless imaginative loops in which we envision the worst outcomes. This is the natural by-product of a mind capable of thinking about the future and has used the ability to predict events to our evolutionary advantage. However, on many occasions this advantage can turn into our greatest obstacle for living.
I was driving the other day through town and I saw someone stuck on the side of the road – and I worried – what if something happens to me while I am driving? What if today is the day I get into my first accident, or what if I get a flat tyre in the wrong area? What if…. What if… My imagination was taking me to all sorts of places distracting me from the road making these worries and increasing likelihood – ironically. In that moment it became painfully evident that thinking about what ‘could happen’, ‘might happen’ – does only so much to prevent these events. To a degree being aware of what could happen makes me check my tyres regularly, check my oil and drive more vigilantly. But past that degree to which this worry is useful and you lose yourself to your imagination.
‘What if’ thinking — the good and the bad.
Our worries are there to serve us, to protect us, to prepare us. There is nothing wrong with worrying. We often beat ourselves up for worrying – but worrying itself, might not be a comfortable experience, is a very necessary thing to do. The problem arises when we allow our imaginations to stretch further than rationally necessary. What if you’ve done everything to prepare yourself for the what if situation, and the scene remains on repeat in your mind – that redundant revisiting of what could befall you is when we lose control, that is when we begin to experience that event as if it is our reality and not merely a possibility.
If you are worried about ‘what if …’ then it is very likely that this event is not your reality. Imagining it, thinking about it – your body experiences it as though it is your reality – you become anxious, irritable, distracted. But the fact of the matter is that this ‘what if’ is a possibility, not your current reality. This worry, this what if – is not your reality right now. In order to inhibit these ‘what if’ thoughts from crossing their useful boundary is to remind yourself – this is not my current reality – and how grateful am I that right now, I am driving peacefully in my car, I have fuel, I am safe, everything is in fact fine – right now.
Life is filled with ups and downs, obstacles and trials. Is it worthwhile to spoil the peaceful moments with excessive worries and what if’s?
Conclusion
I invite you to notice your fears, to greet them – to ask yourself, what are these fears and worries trying to help me to prepare for. Once you’ve taken the possible practical measures – thank your worries for serving you. If they insist on overstaying, remind yourself, that right now – these fears are possibilities – not my reality. Finally, take a moment to be grateful, that right now, things are in fact quite alright, and if things are not alright – take a moment to be grateful for the areas of your life in which they are. There are times, where no matter how much may be falling apart, there is always some aspect of your life that is in order.
Gratitude, moments of awareness for the present moment, our surroundings and our blessings are our greatest allies against chronic worrying.
If you struggle with anxiety I highly recommend Therapy in a Nutshell on Youtube.*Disclaimer: As much as acquiring knowledge and practical skills through the internet can help us manage our mental health, this does not replace real therapeutic intervention. If you need that extra support I urge you to reach out to for help.
‘What if’ thinking — the good and the bad.
For more of my writing style, check out my other blog posts on Emotional Intelligence developer – https://emotionalintelligencedeveloper.com/2025/04/10/labelling-a-psychological-pandemic/
For more on ‘what-if thinking’ –https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying
To learn more about me, check out http://judevictor.com
