What is worry? 

Worry is the body’s alarm system. It alerts us to danger so that we can take action. In reasonable amounts, worry can help us prepare for challenges and find solutions. Everyone feels worried at times. It is a natural part of life and a common reaction when we face uncertainty, change, and perceived threats that we cannot control. It is a basic survival instinct that we cannot simply switch off - but we can learn to manage it. 

When much in our surroundings feels uncertain due to war, crises, climate concerns, or economic instability, worry can become stronger and feel overwhelming. Often, worry eases when the situation changes or when we adapt to it. However, if worry persists over a long period without sufficient recovery, it can affect how we feel and function in daily life. 

Why do I feel worried? 

Worrying is our body’s way of trying to create a sense of control in situations that feel uncertain. What we worry about varies, but worry can be triggered by both small and major life changes. 

Common everyday worries include: 

• Speaking in public 

• Work, studies, finances, or moving 

• Separation, becoming a parent, or caring for loved ones 

• Being new in a foreign country 

• Concerns about your own or others’ health 

• War, crises, natural disasters, or global events 

What does worry feel like? 

When we worry, our thoughts often loop and dwell on what might go wrong. It can be difficult to let go of worry, even when we want to focus on something else. Restlessness, irritability, and having difficulty concentrating are common. Some people withdraw and want to be left alone, while others seek company to avoid being alone with their thoughts. Both are normal ways of coping. 

Worry can feel like nervousness, tension, or fear. When worry becomes very intense, it may be described as anxiety, and in some cases, panic anxiety. 

What happens to the body when you worry? 

When we worry, the body reacts as if it needs to protect us from danger. The heart beats faster, muscles tense, and the senses become sharper. The body’s alarm system cannot distinguish between real danger and what we perceive as threatening. That is why physical reactions can occur even in response to thoughts and worry in and of itself. 

Common physical reactions to intense worry include: 

• Heart palpitations 

• Tightness in the chest 

• Dizziness or nausea 

• Muscle tension 

• Rapid breathing 

• Sleep difficulties 

• Loss of appetite 

• Stomach pain 

These reactions can feel uncomfortable, but they are not dangerous in and of themselves. However, if worry continues for a long time without sufficient recovery, it can affect both physical and mental health. 

How you can reduce worry 

During difficult life situations or periods of high stress and worry, there are many things you can do to reduce worry, build resilience, and regain balance. Below are some suggestions that can help reduce worry and create space for recovery. 

8 ways to reduce worry: 

1. Talk about your worry. Share how you feel with someone you trust. Talking can make your thoughts feel less heavy. 
2. Spend time with someone who makes you feel safe. You do not always have to talk about difficult things - sometimes just being with someone that makes you feel calm is enough. 
3. Do activities you enjoy. Hold on to what gives you joy or a sense of meaning. 
4. Prioritize routines. When the world feels chaotic, routines can create stability and a sense of security. Try to keep regular sleep and mealtimes. 
5. Physical activity. Walking, cycling, playing with children, and other physical activities can reduce stress and worry. 
6. Challenge your thoughts. Notice when you get stuck in your thinking. Try to think more broadly and ask yourself whether there are other ways to view the situation. 
7. Help others. Focusing on helping others can reduce your own worries and create a sense of purpose. 
8. Practice relaxation. Simple exercises such as deep breathing and mindfulness can help you slow down and regain balance. 

FILM | Managing worry and fear

In this video, you will receive advice on what you can do to feel better when you are worried or afraid.  

Worry in an uncertain world – How It can affect you 

Some worries concern things you can influence here and now. Other worries relate to events far away or issues that do not affect you personally but still feel heavy inside. 

We live in a time when we are constantly exposed to negative news through various channels-about war, people fleeing, injustice, and climate change. It is easy to feel overwhelmed, powerless, and afraid. At the same time, it is natural to react to what is happening in the world. It is an expression of care and compassion. Over time, however, these feelings can become heavy to carry. Then we need tools to manage our emotions while still having the strength to remain engaged. 

6 self-care strategies: 

1. Limit news consumption. Read the news a few times a day and put your phone away during meals and activities.
2. Turn off notifications. Constant alerts can create stress and increase feelings of worry and hopelessness. 
3. Set boundaries in conversations. It is okay not to want to talk about heavy topics. 
4. Recover energy. Do things that provide comfort and energy, such as walks in nature, movement, music, creative activities, and rest. 
5. Seek connection. Sharing your worry with others can make it easier to carry. 
6. Focus on what you can control, let go of what you can’t. Small actions matter - for yourself and for others. 

When worry does not go away

Sometimes worry can remain for a long time - especially when it is linked to major global events with no clear end and which we have little ability to influence. In these situations, worry can feel heavy and difficult to manage. 

Long-term worry can cause you to: 

• Feel tired, low, or tense 

• Have difficulty concentrating or absorbing information 

• Lose energy and enjoyment in things you usually like 

• Feel hopeless and powerless 

When this happens, it is especially important to take care of yourself and create breathing space in everyday life. If you notice that worry is affecting your sleep, health, relationships, or your ability to manage work or studies, it may be a sign that you need support from others or professional help. 

Common sources of worry in the world around us