EP9: How to Stop Worrying

In this episode, we explore worry—what it is, why some people are more prone to it, and practical ways to stop it. We define worry as future-focused “what if” thinking, a key part of anxiety, and discuss its origins, from learned behaviours in families to past experiences like humiliation or health concerns. We break down the pros and cons of worrying, its impact on your body and mind, and why it can feel so exhausting. Through a roleplay, we show three ways to respond to the “worry gremlin”—engaging, ignoring, and acknowledging without feeding it. Plus, we share three takeaway tips to help you notice, assess, and stop worrying. Tune in to start managing your worries today! 
 
Show Notes:  

Episode: How to Stop Worrying  

Welcome to our latest episode, where we dive into the world of worry! We’re here to help you understand what worry is, why it happens, and how to stop it effectively. With insights from CBT, a roleplay to demonstrate strategies, and actionable steps, this episode is all about empowering you to handle worry with clarity and compassion.  

In This Episode:  

Understanding Worry: We define worry as future-focused “what if” thinking, distinct from overthinking (starts around 1:00, 00:01:04:21).  

Why Do We Worry? It’s a safety mechanism, but it can spiral (around 3:00, 00:03:12:20).  

What Makes a Worrier? Learned behaviours, past experiences, and intolerance of uncertainty play a role (around 4:00, 00:04:07:12).  

The Brain’s Role: Worry triggers the fight-or-flight response, creating a vicious cycle (around 7:00, 00:07:06:14).  

Pros and Cons: Worrying might feel protective, but it’s exhausting and limiting (around 9:00, 00:09:25:08).  

Steps to Stop Worrying: Start by noticing your “what ifs” (around 15:00, 00:15:16:15).  

Types of Worry: We discuss hypothetical, solvable, and worry-about-worry types (around 19:00, 00:19:04:16).  

Roleplay: We demonstrate three ways to handle the “worry gremlin” (around 21:00, 00:21:20:07).  

Takeaway Tips: Three steps to stop worrying in your daily life (around 26:00, 00:26:25:16).

Three Takeaway Tips:  
Assess Your Worry: Write down the pros and cons of worrying for you—are the pros really helping? (00:26:27:11)  

Notice Your What Ifs: Spend two days tracking your worries on your phone to build awareness (00:27:08:07).  

Don’t Engage: Acknowledge the worry gremlin but don’t feed it—focus on the present, or schedule worry time (00:27:34:01).

Resources Mentioned:  
We reference our anxiety episode (mentioned at 00:01:50:07) for more on the connection between worry and anxiety—check it out for a deeper dive: Understanding Anxiety Episode on Podbean or Understanding Anxiety Episode on YouTube.

Disclaimer:
Please remember, this is not meant to be a replacement for personal therapy and is for information and self-reflection only. Please reach out to an appropriate professional in your area if you feel you need individualised help.

 
Credits:  
Music by: Stile Tree Music  

Produced by: Synergy Podcast Studio

Connect With Us:

Have a question or want to share your worry strategies? Reach out at Relationallives@gmail.com.
Subscribe for more episodes on mental health, relationships, and self-growth.  

Thanks for Listening!
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