UXL Blog

Worry is a normal human emotion that certainly has its place. It can help us to be more cautious, learn from mistakes, and plan. However, it can also take over our brains and our reasoning. It can paralyze us with fear, make us feel anxious, or flood us with pessimism. This type of worry isn’t productive. In fact, it’s counterproductive. But once we begin to fret about something, it can sometimes be difficult to stop.

How do we end the tailspin of worry and start moving forward productively? One way is to replace worry with action.

Why Do We Worry?

To start, it is useful to consider why we tend to worry. Worrying is all about anticipation—thinking about potential negative outcomes that might occur in the future. We worry when we sense that something bad is about to happen, or when a situation is spiraling out of control.

And sometimes we have good reason to worry. If we’ve experienced similar situations in the past, for instance, we might assume that the current situation will turn out the same. Or, all signs might point to a negative outcome. Or, we have information that indicates things will go poorly.

On the other hand, some worries come from sources that cannot necessarily be trusted. For example, if people around you are worrying about something (an office project, the housing market, the cost of eggs), that might cause you to also worry, even if their fears are unfounded. Additionally, with so much false information and clickbait flying around social media (and the internet, in general), you might find yourself worrying about things that are blown out of proportion or are downright untrue.

While someof your worries might be reasonable and rooted in facts, that doesn’t mean it pays to worry. If you get too caught up in your fears, you don’t do yourself any favors. Instead of falling down the rabbit hole, it’s better to face your worries and use them productively.

Turning Worry into Action

One of the best ways to combat worries is by converting them into actions. Start by taking the time to analyze what is causing your anxiety. Then consider whether you have any sway over the outcome.

Thinking about the root of your anxieties, ask yourself, “What steps can I take to influence the future?” For example, if you’re worried about how a client will react to a certain work project, how can you modify the project to better align with the client’s expectations? Can you give a better presentation to the client? Or redo part of the project? Could you, perhaps, express your fears to your team and ask for their advice? All of these actions are productive and can potentially have a positive impact.

Sometimes, the things that occupy our minds and cause us to worry are things that seem far beyond our control. In that case, we can acknowledge that we are not entirely in charge of the outcome, but we can do our best to move the needle in a positive direction. For example, if you are worried about the current state of politics and the government, you could put some of your energy into volunteering for political campaigns, human rights organizations, or political nonprofits. Another example: if you’re worried about children’s education in the US, you could volunteer at a school, support after-school programs, mentor a student, or donate to organizations focused on education.

Other actions you could take include talking with others about the issues you care about, blogging about them, donating time or money, or starting local or neighborhood groups. These are all great ways to focus your anxieties into action.

While you may be a small fish in a large pond, you have the power to make a difference, even in your own small sphere of influence. If you find yourself worrying about something nonstop, that may be a sign to pause, think about the root cause of your fears, and consider what small actions you could take to produce a positive outcome. Even if something feels beyond your control, your actions can still make a difference to someone (and that, alone, is huge).

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

Tags: get motivated at work, Margaret Smith business coach, Margaret Smith life coach, Replace Worry With Action, stop worrying, worry less act more