You’re not doing yourself any favors by worrying.

If you’ve ever lost sleep over something you have little, if any, control over, here’s what’s happening in your brain and what you can do instead.

Melanie Greenberg Ph. D. describes worry as, “An attempt to engage in mental problem-solving on an issue whose outcome is uncertain but contains the possibility of one or more negative outcomes.” We’ve all worried about an experience that could not go how you want it to. You worry you might not get that career opportunity you’ve been dreaming about. Or your dream home.

Difference between anxiety and worry.

Anxiety is more in your body. Your heart rate increases, and you may begin to perspire when you start worrying. Worry is more in your brain. When your amygdala sends out an alert, your prefrontal cortex analyzes the alert and comes up with additional things that could go wrong. Worrying may be a way to avoid the bodily signs of stress and it’s said to give you the illusion of control over future outcomes. Worrying might make it hurt less IF something bad happens. For example you also watching the road when someone else is driving, might make it hurt less if involved in an accident.

Then there’s rumination and overthinking. Rumination can keep you thinking only bad things will happen because bad things have happened in the past. Overthinking will keep you stuck by not wanting to make any decisions or take any course of action.

The Effects of Worry in Daily Life done by the Library of Medicine says worrying increases depression and anxiety because it prolongs negative emotions. Thinking only about things that could go wrong is a slippery slope. Try thinking “What if things go better than I thought?”

It also says that “Worry increases the likelihood of positive emotional contrast.” When the horrible event you thought would happen doesn’t. For example, you didn’t cause a car accident when driving in the rain for the first time. And that’s the only benefit of worrying. If you would even consider that a benefit.

In one study done by the CPD Online College, on how to overcome anxiety, says there’s no such thing as a “quick fix” You can start by talking to a mental health professional. There are many treatment options, including cognitive behavioral therapy. (CBT) This can help you see how irrational thought patterns are driving your anxiety and ways to retrain your thought patterns. Calming your anxiety so you can face your fears.

Even celebrities, some of whom seem superhuman, like Lady Gaga, Beyonce, Carrie Fisher, (Yes even the Badass Queen Bey and Princess Leia) and Dwayne Johnson, deal with mental health issues. Lady Gaga said she needed to recalibrate her soul when she became famous. Kerry Washington says, “My brain and heart need to be healthy like my teeth. I go to a dentist, so why wouldn’t I go to a shrink?”

Adele admitted she was too embarrassed to talk about her post-partum depression. Four of her friends felt the same way. You can think what you want about these and other celebrities, yet they are using their platform to talk about mental health. This conversation is madly overdue.

Another case study covers mastering generalized anxiety disorder. GAD is a state of constant worry about various aspects in life. Also with CBT reframing irrational thought patterns to gain a more balanced perspective on perceived threats. (It might turn out better than you think.)

There are more ways to treat anxiety and worry than CBT. Consult a mental healthcare professional on ways to work with your mental health issues when (According to CPD College online) you know something is going on that doesn’t feel right. It’s probably not just, “In your head.”

Instead of worrying, try problem-solving instead. First, identify the problem. Then come up with possible solutions and think about the likelihood of possible solutions happening. Lastly implement your favorite solution. It involves:

Taking action. Baby steps. Begin researching the business you want to start.

Having a conversation (with the significant other who’s driving you crazy.)

Working to accept something you can’t change. You can’t manage or fix someone else’s problems for them. If fastastic that you care and want them to be happy and healthy, yet that’s on them. Not you. You can only take care of you.

Let me know what part if any you connected to in the comment section below.