Worrying is a Choice

Anxiety has become the soundtrack of modern life.

It is easy to see worry as an inevitable consequence of caring about the world and its future. But what if worrying is, at its core, a choice?

This is not to dismiss the physiological or social underpinnings of anxiety but rather to explore the notion that how we frame and respond to our concerns is, to a significant degree, within our control.

The Culture of Worry

Our society thrives on worry. Media outlets compete for attention with headlines that scream catastrophe; social media algorithms amplify outrage and fear; workplaces demand perpetual productivity, leaving little room for rest.

Worry is woven into the fabric of our culture, serving both as a motivator and a paralysing force. It is encouraged as a sign of responsibility - if you’re not worried about climate change, democracy, or your children’s future, are you even paying attention?

However, the societal amplification of worry does not mean it is compulsory. Worrying, after all, is an emotional and cognitive process. It involves ruminating on potential problems and their consequences, often without taking action. It is distinct from concern or problem-solving.

The choice, then, lies in how we engage with our fears: do we spiral into endless worry, or do we seek ways to act, mitigate, or accept what we cannot control?

Worry as an Evolutionary Adaptation

From an evolutionary perspective, worry is a useful tool. Our ancestors needed to anticipate threats to survive. Those who worried about predators or food shortages were more likely to prepare and, therefore, more likely to live long enough to pass on their genes. Worry, in this sense, is hardwired into the human psyche (Seligman, 2011).

But the threats our ancestors faced were immediate and tangible. Today, we are inundated with abstract, often global risks that are harder to quantify or resolve. The evolutionary mechanisms that once served us well can now overwhelm us, leading to chronic stress and anxiety. Yet recognising the origins of worry can help us reframe it. If worry is an adaptive response, it is also something we can manage, adapt, or even override.

The Psychology of Choice

The idea that worrying is a choice might sound reductive, particularly to those struggling with anxiety disorders. It is crucial to differentiate between clinical anxiety, which requires professional intervention, and everyday worry, which most of us experience. For the latter, research in cognitive-behavioural psychology suggests that our thought patterns play a significant role in perpetuating or alleviating worry.

Cognitive Behavioural Therapy (CBT), one of the most effective treatments for anxiety, is predicated on the idea that our thoughts, feelings, and behaviours are interconnected. By changing how we think about a problem, we can change how we feel and act (Beck, 1976). For example, if we view a challenge as an insurmountable threat, we are likely to feel paralysed. But if we see it as a manageable problem with possible solutions, we are more likely to take constructive action. This shift in perspective is a choice - one that requires practice but is ultimately within our grasp.

The Cost of Worry

Worrying has a cost, both individual and collective. On a personal level, chronic worry is associated with a range of negative health outcomes, including insomnia, digestive issues, and cardiovascular problems (Brosschot et al., 2006). It saps energy and time, leaving little room for joy or creativity. It can also strain relationships, as the constant projection of worst-case scenarios can be exhausting for those around us.

On a societal level, worry can lead to inaction. When people feel overwhelmed by the scale of a problem, they are less likely to engage with solutions. This phenomenon, known as “compassion fatigue” or “paralysis by analysis,” is well-documented in the context of humanitarian crises and environmental activism (Kleres and Wettergren, 2017). The irony is that while worry often stems from a desire to care or contribute, it can end up undermining both.

Choosing a Different Path

If worrying is costly and largely unproductive, how do we choose a different path? The first step is awareness. Many of us worry out of habit, without realising we have other options. Mindfulness practices, which encourage non-judgmental awareness of thoughts and feelings, can help break this cycle. By observing our worries without becoming entangled in them, we can create space for other responses.

Acceptance is another key component. Psychologists Steven Hayes and colleagues argue that struggling against negative thoughts often exacerbates them. Instead, they advocate accepting distressing thoughts and committing to actions aligned with one’s values (Hayes et al., 2006). This approach reframes worry as a signal rather than a command - something to acknowledge but not necessarily obey.

Mindfulness offers a powerful approach to managing worrying by encouraging individuals to observe their thoughts and feelings without judgment, thereby breaking the cycle of rumination. Through practices such as focused breathing or mindful meditation with acceptance exercises, people can develop an awareness of their worries without becoming entangled in them. This process creates a space for intentional responses rather than automatic reactions, helping to reduce the intensity and frequency of worry. Research demonstrates that mindfulness-based interventions can significantly decrease anxiety and improve emotional regulation, making it an effective strategy for addressing chronic worry (Kabat-Zinn, 1990).

Action is perhaps the most powerful antidote to worry. Many of the issues that provoke worry, from climate change to personal finances, are daunting but not insurmountable. By identifying small, concrete steps, we can transform worry into agency. This might mean joining a local environmental group, setting up a savings plan, or simply reaching out to a friend for support. Action does not guarantee outcomes, but it shifts the focus from helplessness to empowerment.

Beyond Individual Choices

While this article focuses on individual agency, it is important to acknowledge the structural factors that exacerbate worry. Neoliberal policies, which prioritise individual responsibility over collective welfare, often leave people feeling isolated and overwhelmed. Addressing the root causes of societal worry requires systemic change - better healthcare, more robust social safety nets, and greater efforts to tackle inequality and environmental degradation.

However, even within these constraints, there is room for individual and collective choice. Communities that foster mutual aid, solidarity, and shared purpose can help counter the culture of worry. These spaces remind us that we are not alone, and that collective action can achieve what individual effort cannot.

Conclusion

Worrying may feel inevitable, but it is, to a significant extent, a choice. By recognising the evolutionary roots of worry, understanding its psychological mechanisms, and cultivating alternative responses, we can reduce its hold on our lives. This is not to suggest that we should stop caring about the world’s problems - quite the opposite. But caring does not have to mean worrying. It can mean acting, accepting, or simply being present.

In a world that often feels overwhelming, reclaiming our capacity to choose how we respond is a radical act. It reminds us that while we cannot control everything, we can control how we engage with the challenges before us. And that, perhaps, is the most empowering choice of all.

(Full Harvard references below)

AUTHOR

Gareth Strangemore-Jones

MHFA, DCST, HPD, DSFH, DMH, AHD, CNHC, MNCH (Reg.), AfSFH, NCTJ, MSC-CPA, PGCE (FE) I & II

Mental Health First Aider, Clinical Psychotherapist & Consultant

Medical HypnotherapistCounsellor, Mindfulness Teacher & Therapeutic Life Coach

Teacher, Trainer, Author, Journalist & Broadcaster

HERE FOR YOU

To book a free 15 minute no-obligation online Mental Health First Aid consultation, to discuss how I can help you or your business, to commission me to write or talk about mental health, to ask my advice on something or just to chat, click here: https://shorturl.at/waX2T

ALCHEMY LIFE THERAPY / THE BRAIN GYM / PRESENTING MINDFULNESS

Mobile: +44 (0)7419 195673

Office: +44 (0)2921 409218

Email: [email protected]  

THINGS PEOPLE SAY

“Intelligent Optimist of The Year” (Ode Magazine)

"Clients at Alchemy Life Therapy improve on average by 144% across the 7 key areas of life: Thoughts, Actions, Interactions, Confidence, Resources & Strengths, Achievements and Happiness." (CORP International Research Programme)

“Among the World’s Top Performers” (Newsquest)

“Trailblazing Pioneer” (Hypnotherapy Today) 

“We won our World Record with the help of Gareth’s Brain Training!” (Guy Rigby, Cross Atlantic Rower)

“Gareth helped me win my three championships!” (Monique Colman, BNBF National Champion)

“Outstanding contribution to the community” (Cancer Research Wales)

“Best Community Outreach” (Zokit Business Awards)

“Best Online Wellbeing Clinic - Wales” (SME News UK Enterprise Awards)

“To perform at this level so consistently takes knowledge, effort, stamina and grace!” (Best Private Mental Health Clinic, South Wales Health & Care Awards)

Article References

Beck, A.T. (1976) Cognitive Therapy and the Emotional Disorders. New York: International Universities Press.

Brosschot, J.F., Gerin, W., and Thayer, J.F. (2006) ‘The perseverative cognition hypothesis: A review of worry, prolonged stress-related physiological activation, and health.’ Journal of Psychosomatic Research, 60(2), pp.113–124.

Hayes, S.C., Strosahl, K.D., and Wilson, K.G. (2006) Acceptance and Commitment Therapy: An Experiential Approach to Behaviour Change. 2nd edn. New York: Guilford Press.

Kabat-Zinn, J. (1990) Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte Press.

Kleres, J. and Wettergren, Å. (2017) ‘Fear, hope, anger, and guilt in climate activism.’ Social Movement Studies, 16(5), pp.507–519.

Seligman, M.E.P. (2011) Flourish: A Visionary New Understanding of Happiness and Well-being. New York: Simon & Schuster.