Many of my clients come to me overwhelmed by a constant loop of worries, asking the same question: “How can I stop worrying?”
Worries can range from major events like upcoming exams, presentations, or deadlines, to small daily concerns like “Did I lock my car?” or “Did I switch off the stove?” Regardless of the scale, worry can take over your mind and drain your energy if left unmanaged.
To begin with, it’s important to understand: worry is not an emotion. It’s an activity.
It’s a thinking process: a cognitive action where you engage your logical mind to foresee and prevent potential problems.
“Worrying and anxiety go together, but worry is not an emotion; it’s the thinking part of anxiety. Worry is described as a chain of negative thoughts about bad things that might happen in the future.”
― Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience
When you worry, your brain, particularly the prefrontal cortex, becomes highly active. This part of your brain is designed to protect you by anticipating dangers and preparing for possible outcomes. In that sense, worrying is your brain doing its job trying to keep you safe. In another word, worrying is a form of forward thinking.
So, is worrying a bad thing?
Not necessarily. Forward thinking is the ability to plan ahead and is part of what makes humans so advanced. It has allowed us to create solutions, build societies, and thrive.
The real problem begins when worrying becomes excessive.
Instead of simply preparing for tomorrow’s meeting, your mind spirals into imagining worst-case scenarios about your reputation, career, or entire future. When forward thinking becomes catastrophizing, it traps you in a loop of fear and helplessness.
The good news?
Since worrying is a thinking activity, you have the ability to adjust it.
You can choose how far forward you think: the next 10 minutes, the next 10 days, or the next 10 years. This is where you can reclaim control over your mind.
Master the “Fast Forward” Technique
One practical strategy to stop worrying excessively is what I call the Fast Forward Button.
Instead of getting stuck in replaying fearful scenarios, you fast-forward your imagination to a point where the problem is already resolved.
For example:
If you’re anxious about an upcoming meeting with your boss, instead of replaying worst-case scenes, imagine yourself walking out of the meeting feeling relieved and proud that you handled it well.
If you’re worrying about whether you locked your car, fast forward to the next morning that your car is still safely parked, or even better, imagine yourself happily driving a new car in the future.
By deliberately fast-forwarding to a positive resolution, you shift from fear to calm, without ignoring reality.
You’re still thinking ahead, but now it’s with intention, not anxiety.
Use Forward Thinking to Boost Motivation
You can also apply this forward thinking technique to stay motivated in daily life.
When I feel tired and unmotivated to work out, I visualize myself 30 minutes later, sweating, feeling proud, and energized.
That mental image helps me overcome the urge to skip exercise and take action in the present.
Final Thoughts
Worrying is not the enemy, unmanaged worrying is.
By learning to adjust your forward thinking, you can use your mind’s natural ability to prepare, solve, and stay calm. The next time you catch yourself worrying, remember:
You have a Fast Forward Button and it’s in your control.
Try it today, and transform how you experience worry.
If you need one-on-one support
Recent Comments