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Worry & Anxiety

What is Worry and Anxiety?

Worry and anxiety are natural human responses designed to help us anticipate challenges and stay safe. Most people worry from time to time—for example, before an important event or when facing uncertainty.

 

However, for some people, worry can become persistent, difficult to control, and overwhelming. It may feel constant, moving from one concern to another, and difficult to switch off—even when there is no immediate problem to solve.

 

This type of worry is often:

  • Excessive or out of proportion to the situation

  • Hard to interrupt or distract from

  • Time-consuming and mentally exhausting

  • Interfering with day-to-day life

 

Many people describe their mind as “always on,” predicting worst-case scenarios or trying to prepare for every possibility.

Understanding the Cycle of Worry

Worry often becomes self-perpetuating. For example:

  • You may believe that worry is helpful (e.g. “It prepares me” or “It stops bad things happening”)

  • At the same time, you may feel that worry is uncontrollable or harmful (e.g. “I can’t switch off” or “It’s taking over”)

 

This can create a cycle where:

  • Worry feels necessary → so it continues

  • Worry feels overwhelming → increasing anxiety

 

Many people who struggle with worry also find it difficult to tolerate uncertainty, leading to a strong urge to seek reassurance or certainty.

Common Symptoms

Physical symptoms

  • Restlessness or feeling “on edge”

  • Fatigue or low energy

  • Muscle tension and aches

  • Headaches

  • Sleep difficulties

  • Nausea or digestive issues (e.g. IBS)

  • Sweating, dizziness, or a racing heart

 

Cognitive and emotional symptoms

  • Constant or intrusive worrying thoughts

  • Difficulty concentrating or making decisions

  • Feeling overwhelmed or unable to switch off

  • Irritability or low mood

  • A sense of dread or apprehension

 

Behavioural patterns

  • Avoiding situations that feel uncertain or stressful

  • Seeking reassurance from others

  • Overthinking or mentally “rehearsing” situations

  • Procrastination or difficulty completing tasks

 

Over time, persistent worry can affect work, relationships, sleep, and overall quality of life.

How Common is Excessive Worry?

  • Significant and persistent worry affects many people at some point in their lives

  • Estimates suggest around 1 in 20 people experience ongoing, difficult-to-control worry at any given time

  • Many more experience periods of heightened anxiety during stressful life phases

What Treatment do we offer?

Therapy for worry and anxiety focuses on helping you understand and change the patterns that keep worry going, while building more effective ways of coping with uncertainty and stress.

Cognitive Behavioural Therapy (CBT)

CBT is a highly effective approach for managing worry. It helps you to:

  • Identify and challenge unhelpful beliefs about worry

  • Reduce excessive thinking and rumination

  • Learn practical strategies to manage anxious thoughts

  • Gradually face avoided situations

 

You may learn techniques such as:

  • Worry postponement (setting aside time to worry)

  • Problem-solving skills (for practical concerns)

  • Letting go of unproductive worry

  • Building tolerance of uncertainty

  • Reducing reassurance-seeking behaviours

 

These are practised gradually, helping you feel more in control over time.

Acceptance and Commitment Therapy (ACT)

ACT supports individuals to:

  • Let go of the struggle to control thoughts

  • Reduce the impact of worry on behaviour

  • Focus on living a meaningful life alongside uncertainty

Attention Training and Mindfulness

These approaches help you to:

  • Shift attention away from worry

  • Reduce overthinking

  • Increase present-moment awareness

A Compassionate note

The aim of therapy is not to eliminate worry entirely—some worry is a normal and useful part of life—but to help you:

  • Feel more in control of your thoughts

  • Spend less time worrying

  • Reduce physical symptoms of anxiety

  • Approach uncertainty with greater confidence

  • Re-engage with daily life more fully

 

With the right support, it is possible to move from feeling constantly overwhelmed by worry to feeling calmer, clearer, and more in control.

Further Support

For more information and support with anxiety and worry:

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