Worry – Advice on How to Manage It
Worry – Advice on How to Manage It
Feeling worried is common - especially in times of war, climate alerts, and economic uncertainty. Often, worry passes on its own, but sometimes it can take up so much space that it affects everyday life. Here, you will find support to help you understand your worry and advice on how to manage your feelings.
What is worry?
Worry and fear are common reactions to unusual situations, such as crises or various types of threats. When we are anxious, there's a risk that we may generalize our views to make sense of the world, which can make us even more afraid. Here are some advice on what you can do to feel better while simultaneously supporting the people around you.
Worry and anxiety are two words we often use to describe the same feeling, but it is important to distinguish them.
- When crises and disasters strike, it is common to experience worry and fear. These are essentially positive reactions that help us to be cautious when threatened or faced with difficult events.
- Anxiety is an intense feeling of uneasiness and discomfort in the body that can occur in crisis situations, but also when there is no clear external threat. Anxiety can be unpleasant, but it is not dangerous.
Mental illness is the common term for long-term worry, anxiety, depression and sleep disorder.
Why do I feel worried?
Worry is triggered by our thoughts and what is happening around us. Worry is a reaction to difficult events, crises and threats - such as diseases, natural disasters and wars. It is also common to feel worried about your health, loved ones, employment and finances.
If these thoughts don´t go away or if you find the situation unbearable, it is important to request support. You can book an appointment with your healthcare centre. In case of an emergency, call 112.
How does worry affect the body?
When we feel worried the body mobilises. Our senses are sharped, our muscles get tense and we become ready to react. This is not dangerous, but without recovery it can become a burden for the body and create damages in the long run.
In everyday life, we experience both worry and recovery on a daily basis. If the cause of the worry persists over time, or if it is compounded by events and situations that create more stress, an imbalance cab develop.
Signs of stress
Signs of too much stress can include tense muscles, stomach aches, trouble sleeping, difficulty with concentrating and mood swings. Thinking ability and memory can also be affected.
Imbalance and too much stress can lead you to neglect taking care of yourself or skip doing what you usually do to recover. You may not have the time and energy or the situation may prevent you from being able to see your friends or continue with your hobby.
Physical symptoms can also limit your mobility. There is a risk that your stress will increase at the same time as the opportunities for recovery decrease.
How to feel better when you’re worried
In difficult life situations or worrisome, stressful periods, there are many things you can do to feel better, reduce stress and strengthen your resilience. Every time you manage to break your stress cycle, it contributes to your recovery and helps you manage stress better.
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:
- Talk about your worry. Share how you feel with someone you trust. Talking can make your thoughts feel less heavy.
- 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.
- Do activities you enjoy. Hold on to what gives you joy or a sense of meaning.
- Prioritize routines. When the world feels chaotic, routines can create stability and a sense of security. Try to keep regular sleep and mealtimes.
- Physical activity. Walking, cycling, playing with children, and other physical activities can reduce stress and worry.
- 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.
- Help others. Focusing on helping others can reduce your own worries and create a sense of purpose.
- 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.
