Mind Matters | Constantly worried

I’m a 35-year-old man. For the last 10-15 years, I have constantly worried that something bad might happen. I seek advice from many people about my problems, but I struggle to trust their perspectives and can’t decide what to do. Even after solving problems, I don’t feel happy and quickly start worrying about new issues, feeling sad again. My mind fixates on problems, preventing me from taking definitive actions or sticking to my decisions because I fear there might be more problems. What should I do?

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health 

Constant worry, indecision, and an inability to feel content even after resolving problems might be signs of Generalized Anxiety Disorder (GAD). For those with GAD, managing worries can be incredibly tough, impacting everyday decisions and overall well-being. These worries often span many areas of life and can feel overwhelming without a clear reason. People with GAD often tend to expect the worst, thinking that one negative event means more are on the way. This mindset can make it hard to trust others’ advice and make decisions, leading to more anxiety and inaction.

If you’re dealing with GAD, mindfulness and relaxation techniques can help. Practices like deep breathing, meditation, and progressive muscle relaxation can calm your mind and reduce anxiety by keeping you focused on the present. Structured decision-making can also be effective. Listing pros and cons, setting deadlines, and seeking advice from fewer people can prevent feeling overwhelmed. Creating a clear plan for decision-making can bring clarity and direction.

Engaging in activities that bring joy and fulfillment is crucial. Practices like deep breathing, meditation, and progressive muscle relaxation can help calm your mind and reduce anxiety by keeping you focused on the present. Cognitive behavioral therapy (CBT) is a highly effective treatment for GAD. It helps identify and challenge distorted thinking, promoting healthier thought patterns. A trained therapist can provide tools to manage your anxiety and make more confident decisions, helping reframe catastrophic thoughts into more balanced perspectives and reducing worry.

Seeking professional support from a trained mental health specialist is essential for successfully treating GAD. With the correct treatment and support, you can learn to manage your anxieties, make confident decisions, and live a more rewarding life. Consulting with a psychologist or psychiatrist who can provide individualized support and, if necessary, medication to help control your anxiety is highly recommended.

Taking preventative measures can dramatically improve your mental health and well-being. Seeking treatment is a sign of strength and the first step towards a healthier, more balanced existence.