The surprising benefits of worrying the right way (and how to do it)

By zoeysky // 2025-08-04

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Worry acts as an alarm system in small doses, helping you spot problems and take action. The problem is excessive worrying (rumination), which spirals into worst-case scenarios without solutions.
Trying not to worry makes anxiety worse. Instead, manage worries with structured techniques.
The "worry time" technique can help if you often worry. Set aside 15 to 30 minutes daily to focus only on worries, but not before bed. Postpone worries during the day by jotting them down for later. Rate worries (1 to 10), problem-solve if possible, then let them go.
This technique helps because it reduces intrusive thoughts by training your brain to delay anxiety. It gives you control instead of feeling overwhelmed. Studies show it lowers overall anxiety.
Other strategies to reduce stress include talking to supportive people to gain perspective. You can also practice mindfulness to break worry cycles. Limit news consumption to avoid unnecessary anxiety triggers. Structured worry time and healthy habits help you stay resilient without burning out.

In the past, you might have been told that worrying is bad for you. After all, it drains your energy, clouds your judgment and even harms your health. But what if worrying the right way could actually improve your mental well-being? Research shows that worry, when managed properly, can be a useful tool, not just for problem-solving but also for reducing chronic stress. The key lies in how you worry, not whether you do it at all. (h/t to TheOrganicPrepper.com)

Why worry isn’t always the enemy

Worry gets a bad rap, but it’s not entirely useless. In small doses, it serves as an internal alarm system, alerting you to potential threats and motivating you to take action. The problem arises when worry becomes excessive, repetitive and unproductive, or what experts call rumination. Kim Pratt, a licensed clinical social worker, explains the difference between thinking and worrying:

Thinking is reflective, solution-oriented and leads to clarity.
Worrying tends to spiral into catastrophizing, or imagining the worst-case scenario without resolution.

Diane Solomon, a nurse practitioner, adds that while anxiety can be a healthy signal, too much of it harms both problem-solving skills and overall health. The goal, then, isn’t to eliminate worry entirely but to control it. (Related: Study: Teens with “problematic smartphone use” more likely to experience anxiety and depression.)

What doesn’t work: The white bear effect

Telling yourself not to worry is like trying not to think of a white bear: it backfires. Psychologists have proven this in experiments where people instructed not to think of a white bear ended up fixating on it even more. Suppressing thoughts doesn’t work. Instead, you need structured ways to manage them.

The worry time technique: A game-changer

One of the most effective methods for taming runaway worry is the worry time technique, a structured approach that gives anxiety a designated space instead of letting it hijack your entire day. How it works: Schedule a daily "worry time," but only for about 15 to 30 minutes max.

Choose a time when you can focus, but not right before bed.
Include news consumption during this window if it triggers anxiety.

Postpone worries during the day

When a worrying thought arises, pause and say: "I’ll think about this later during my worry time."
Jot it down briefly and move on.

Use your worry time wisely

Review your list.
Rate each worry (1 = minor, 10 = catastrophic).
Problem-solve if possible, or simply acknowledge the worry without judgment.

Rescore and release

After worry time, reassess each concern. Many people find that their anxiety decreases just by containing it.

Why it works: The worry time technique works because:

It reduces intrusive thoughts. By deferring worries, you train your brain to stop obsessing in the moment.
It creates control. Instead of feeling overwhelmed, you decide when to engage with worries.
It limits overthinking. A strict time cap prevents endless rumination.

Studies show that people who practice this technique often feel less anxious, not more, because they’re no longer at the mercy of random worries.

Other ways to curb overthinking

While the worry time technique is powerful, combining it with other strategies can further reduce stress: Build a support network Talking through concerns with trusted friends or family can provide perspective. Social connection reduces isolation, a major contributor to anxiety. Practice mindfulness Deep breathing, meditation or even a short walk can interrupt worry cycles. Grounding techniques, like focusing on your senses, can bring you back to the present. Limit news consumption Constant exposure to negative news fuels anxiety. Set boundaries. For example, you can check updates once or twice a day instead of endlessly scrolling. Worry isn’t inherently bad; it’s how you handle it that matters. By structuring your worries instead of letting them control you, you can reclaim mental energy for what truly matters. In uncertain times, resilience isn’t about avoiding fear; it’s about managing it wisely. So next time a worry pops up, remember: You don’t have to fix it now. Save it for worry time. Visit Mind.news for more tips on how to improve your mindset and mental health. You can also check out Health Ranger Store and Brighteon Store for various supplies for your prepping needs. Watch this clip about Magnesium Malate and how it can support restful sleep and optimal mental wellness. This video is from the Health Ranger Store channel on Brighteon.com.

CITIZENS NEWS

Why worry isn’t always the enemy

What doesn’t work: The white bear effect

The worry time technique: A game-changer

Other ways to curb overthinking

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