How to Deal With Someone Who Is Always Worrying

A person who tends to worry obsessively is often annoying and frustrating to someone who has a positive attitude about events that are uncontrollable. People who frequently worry tend to feel anxiety much of the time. They also tend to experience less joy in life than someone who does not worry incessantly. You can help a chronic worrier deal with her anxieties by teaching her ways to cope with the worries.

Instructions

• 1

  Explain that worrying isn't always bad. It can spur an individual to take action. However, when worrying is obsessive, it controls the person's thoughts too frequently.

• 2

  Ask the person what she believes happens as a result of the worry. Some people believe it protects them from bad things happening; others know that constant worrying is detrimental and yet are afraid to lose control over it. Explain that worrying is the problem and not the key to solving her anxieties.

• 3

  Instruct the person to schedule a time each day to worry about problems. Emphasize that she must stick to the schedule. For instance, she could schedule "worry time" from 4:00 to 4:30 each day. If she starts to worry at some other time of the day, she must tell herself, "Stop and focus on something else. I will worry about that during my worry time." Point out that she can control her worrying if she focuses on maintaining her scheduled "worry time" and then opts to live her life to the fullest during the rest of her day.

• 4

  Tell the person that there is no way to forecast the future. Worrying incessantly does not change that fact. Worrying does, however, prevent her from enjoying the present.

• 5

  Instruct the person to analyze the problem she is worrying about. Ask her to determine the worse-case scenario if whatever she is worried about actually happens. Tell her to determine the likelihood of the worst actually happening. This enables her to put the situation into perspective.

• 6

  Ask her to notice how her body reacts when she is gravely anxious about a potential problem. She may experience a pounding heart, tense muscles and rapid breathing. Instruct her to stay in tune with her body. When these symptoms occur, she should practice relaxation techniques, such as deep breathing, exercising, tensing and relaxing individual muscles systematically, meditating or praying.

• 7

  Instruct her to be proactive about maintaining her physical health by eating a healthy diet, getting plenty of sleep, exercising regularly and avoiding too much alcohol, nicotine, sugar or caffeine. A healthy lifestyle helps combat a tendency to fret all the time.

• 8

  Tell the person to have confidence in herself. If a treacherous situation occurs, she will take action to avoid danger. Ask her to imagine a scenario in which her house catches on fire and inquire what she would do if this were to happen. It is likely she would assist all members of her household in escaping and then call the fire department. Explain that she is a capable and responsible human being; if dire circumstances occur, she will undoubtedly handle them appropriately.

• 9

  Instruct her to take action to prevent something that is causing her anxiety unless it costs too much freedom or effort. After taking action, she must have faith and confidence that she has done everything within her power to help the situation. The only logical recourse at that point is to let the worry go.