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Excessive worry

2-minute read

It’s natural to worry about things that are important in your life. But if you find you are worrying about every little thing, this can be a problem.

Challenge your thoughts by asking yourself these questions:

  • Am I exaggerating?
  • Am I jumping to conclusions?
  • Am I focusing only on the bad or negative things in my life?

Dealing with excessive worry

You may have a genuine worry or problem which causes you anxiety. To help you deal with worry, try these suggestions:

  • Write down your worry or problem.
  • Come up with as many solutions to the problem as you can.
  • Focus on the positive - don’t put obstacles in your way.
  • Think how you have successfully solved a problem before.
  • Ask a friend or family member how they would deal with the problem.
  • Think about what advice you would give a friend if they had the same problem.

If you are finding that worrying is impacting your life, you can learn to postpone your worry. Set a time and a place for worrying. Then whenever a worry pops into your head, postpone it until this time. It will give you a sense of control.

Where to get help

If you need help, talking to your doctor is a good place to start. If you’d like to find out more or talk to someone else, here are some organisations that can help:

  • MindSpot Clinic (anyone suffering from anxiety or depression) — call 1800 61 44 34.
  • beyondblue (anyone feeling depressed or anxious) — call 1300 22 4636 or chat online.
  • Black Dog Institute (people affected by depression and extreme mood swings) — online help.
  • Lifeline (anyone experiencing a crisis or thinking about suicide) — call 13 11 14 or chat online.
  • Suicide Call Back Service (anyone thinking about suicide) — call 1300 659 467.

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: August 2019

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