Worry gives us the illusion of control — while quietly draining our energy.
It often starts with a thought like: “What if I mess up that task?” But then the mind spirals. Scenario after scenario. Doubt after doubt. Worrying feels like thinking, but it’s something very different.
So what is worry, really?
Worrying is repetitive, future-focused thinking — often about things that might go wrong. It gives a false sense of preparation, but rarely leads to action or resolution.
Why do we do it?
According to psychologist Borkovec (1983), worry is a way our brain tries to "problem-solve." But instead of acting, we get stuck — analyzing, looping, overthinking — while stress builds up.
How does chronic worry affect the workplace?
- Lower focus and concentration
- More decision paralysis
- Increased stress and fatigue
- Reduced productivity and job satisfaction
Research by Ehring & Watkins (2008) shows that chronic worriers are more likely to procrastinate and feel overwhelmed by daily tasks.
What can help?
- Schedule “worry time.” Set aside 10–15 minutes daily to process anxious thoughts — then move on.
- Shift from “what if?” to “what now?”
- Write things down. Free your mental bandwidth.
- Focus on what you can control. Let go of the rest.
Additional tools that work:
Exercise, breathing techniques, peer conversations, and mindfulness practices can all reduce worry. Cognitive-behavioral strategies — especially thought-challenging — have proven effective in clinical trials (Hofmann et al., 2010).
Reminder: Worrying doesn’t mean you’re weak. It means you care. But to be your best — at work and in life — you need mental space, not loops.
Tip: Ask yourself today: am I thinking... or am I worrying?