The title of this article is a quote from Alfred E. Neuman of Mad Magazine fame. With his toothless grin it was easy to get the impression that worry was a good thing - if you didn't worry you might end up like Alfred. When I was first married my wife, Susan, would get angry at me when I refused to worry about things. She was worried, why wasn't I? I had learned that worry does not accomplish anything.
One of my early supervisors, Jay Chambers, used the term "negative fantasy" as a synonym for worry. When we are worrying about something we are essentially fantasizing about bad things that might happen. What's the point? It sometimes helps to plan for the future, but it almost never helps to worry about it. Worrying actually ruins the present by bringing in an anticipated negative event from the future.
Psychologists have coined the phrase "anticipatory anxiety" to describe a specific type of worry and negative fantasy that often accompanies anxiety disorders. When a person has an anxiety attack or a panic attack it can be disruptive and even immobilizing. The fact that an attack has occurred can weigh heavily on one's mind. This can lead to a fear of similar attacks. If this fear gets strong enough it itself creates anxiety, and this itself is sometimes enough to trigger another attack.
What's the solution? Stop worrying. This is easier said than done, of course. There are several different 'thought-stopping" techniques that can help. A popular one involves wearing a rubber band around your wrist and snapping it whenever you catch yourself worrying. Yell "stop" to yourself, and shift mental gears to think about something else. It helps to have the "something else" in mind beforehand - a relaxing image or a compelling problem that your mind will latch onto.
Another very effective technique involves setting aside time to worry every day. This sounds counter productive, but it actually helps you gain control over your thinking. Complete instructions for this technique are found in How to Worry Less. If these simple techniques are not enough, consider counseling or therapy. Extreme worry is a form of obsessive thinking, and can be a part of a disorder such as obsessive compulsive disorder.
