Worry is a master trickster. It feels productive – like we’re “solving” something. It convinces us that if we think about something long enough, we’ll find an answer.
But in reality, worry is like a rocking chair – it gives you something to do but doesn’t get you anywhere.
From a CBT perspective, worry has two key distortions:
1. We overestimate the likelihood of bad things happening
- “What if I fail?”
- “What if they secretly don’t like me?”
- “What if I embarrass myself?”
- “What if my boss calls me in for a meeting and fires me?”
- “What if the flight gets cancelled, my suitcase gets lost, and I end up living on the streets?”
Our minds love worst-case scenarios. But if we take a step back and question our predictions, we often realise we’re catastrophising.
2. We underestimate our ability to cope.
Even if the worst-case scenario did happen, would we really be unable to handle it?
- What if I fail? → I can learn from it.
- What if they don’t like me? → I don’t need everyone’s approval.
- What if I embarrass myself? → People forget things faster than I think.
- What if my flight gets cancelled? → I’ll sort something out.
When we zoom out, we often realise: We’re stronger than we think.
A quick worry exercise
Next time you catch yourself worrying, ask yourself these questions:
- Is this thought actually helping me right now?
- Would I talk to a friend this way?
- If this thought wasn’t in my head, how would I feel?
Learn More About CBT for Anxiety & Overthinking
You’re doing better than you think. Keep going. 
