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Worrying: How to Let Go of What’s Weighing You Down!

Woman worrying

An Electronic Mental Health Newsletter from Joel I. Kimmel, Ph.D., P.A. & Associates                             Volume 19, Number 8

We all worry. Sometimes it’s about finances, health, relationships, or what might go wrong tomorrow, next week, or even next year. Worry can seem productive—like we’re preparing for problems—but too often, it becomes a mental treadmill going nowhere. The more we think, the more anxious we feel, and the less we sleep, focus, or enjoy life.

But here’s the truth: worry doesn’t solve problems—it creates new ones.

What Is Worry, Really?

Worry is a form of anxiety—a repetitive thought loop focused on potential negative outcomes. It’s the mind’s attempt to feel in control, but in reality, it fuels stress and takes us away from the present moment.

Worry lives in the future. It imagines worst-case scenarios that haven’t happened and often never will. It’s different from problem-solving, which is active, focused, and productive. Worry just circles, with no finish line.

Also, be sure to read our latest blog: Benefits of a Vacation! here.

Worrying: How to Let Go of What’s Weighing You Down!

A day of worry is more exhausting than a week of work..John Lubbock

WHAT TO KNOW!

  • Worry is a form of anxiety
  • It is a repetitive thought loop focused on potential negative outcomes
  • Physical symptoms of worry include headaches, fatigue, muscle tension, and digestive issues
  • Worry takes an emotional toll including Irritability, difficulty concentrating, and indecisiveness
  • It’s the mind’s attempt to feel in control, but in reality, it fuels stress and takes us away from the present moment
  • Worry lives in the future as it imagines worst-case scenarios that haven’t happened and often never will
  • Worry is different from problem-solving, which is active, focused, and productive. Worry just circles, with no finish line
  • Constant worry can make us emotionally unavailable or overly controlling
  • Studies have shown that hungry people are more likely to interpret neutral situations as negative and respond aggressively.

WHAT TO DO!

  • Notice it without judgment. Become aware of when you’re worrying and label it as a worried thought
  • Ask yourself: Is this a real problem or a hypothetical one? Real problems need solutions. Hypothetical ones don’t. If it’s not happening now, remind yourself: “This is a what-if, not a what-is”
  • If you have to worry, set a “Worry Time”. Give yourself 10 to15 minutes each day to sit and worry. Write your concerns down. Once your worry time is up, move on
  • Challenge the thought. Ask yourself: Is this thought 100% true? What’s the evidence against it? What’s more likely to happen? Often, worry thoughts break down under logic
  • Practice Mindfulness or Meditation. Being present interrupts worry’s loop. Try breathing exercises, body scans, or guided meditation
  • Do a “Worry Dump”. Write out everything you’re worried about. Then look at what you can control and let the rest go
  • Talk to Someone. Don’t carry it alone. Sharing your worries with a therapist, friend, or family member brings relief, perspective, and sometimes laughter

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If worry is interfering with your peace of mind, relationships, or sleep, you don’t have to face it alone.

We’re Here to Help

Joel I. Kimmel, Ph.D., P.A. and Associates
5551 N University Drive, Suite 202
Coral Springs, FL 33067

As always, we are interested in your thoughts. If you would like to respond to this e-Letter, email your comments to DrKimmel@KimmelPsychology.com and we will publish them next month.

Till September…

The information provided in this electronic newsletter is not a substitute for professional treatment. It is the opinions of the writers and is provided solely for educational purposes. For mental health care, seek a qualified professional.

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© 2025 Joel I. Kimmel, Ph.D., P.A. and Associates

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