With today’s breakneck pace of the world, the phrase ‘worry less, live more’ sounds no less than a distant dream; worry has become our constant companion. As per Elena makovac.et.al in the verbal nature of worry in generalized anxiety: insights from the brain, “worry describes repetitive thoughts about potentially negative events in the future”. These negative thoughts often lead to restlessness and overwhelming feelings which have a direct impact on our day to day living. The endless news updates, social media notifications, and deadlines that we’re bombarded with, in addition to personal challenges, drain our souls leading to the development of our worries. Financial stress, family issues, social circle, job challenges, comparison of achievement and happiness further adds into the mixture turning our life into a pressure cooker of worry and stress that threatens to boil over. But what if we could loosen its grip? What if the key to a more fuller and meaningful life lay in understanding our worries and learning how to live beyond them.
Even though our worry seems to be intensified with constant pressure and uncertainties, it is important to remember that worrying is not contemporary, it has deep evolutionary roots. As per Hanevik and Hessen, in their paper IVF and Human Evolution, “Humans are shaped by evolution through natural selection, as are all species”. This evolutionary shaping suggests that the tendency of worrying once played a crucial role in anticipating and avoiding potential danger. This article delves into the evolutionary and biological foundations of worry and suggests practical ways to mitigate its impact. We can call worry a ‘survival mechanism’ from an evolutionary point of view. Early humans who engaged in worry-based planning likely had better survival rates and more success in passing the gene to the next generation than the rest. Worry compels us to plan, anticipate danger and seek timely solutions. Individuals who were concerned about predators while hunting would have been more cautious and hence less likely to fall victim. Worry inspired proactive behaviors such as securing shelter, storing food and possibly even developing weapons for protection.
While worry fairly had an advantage in prehistoric times, it might not have the same effect in the present moment. Today we fret over deadlines, social interaction, hypothetical scenarios- not saying these are less worry-some matters but these situations are far off from life and death. Worrying about an ‘evolutionary tool’ that once ensured survival now often disturbs our piece of mind.
Worry is a result of the brain trying to predict and get ready for possible dangers. As per Meisner et.al in her research “the amygdala is crucial in a wide array of affective and motivation-related behaviors”. The amygdala, a small almond-shaped structure, has a central role in fear processing and initiates the “fight or flight” response in the body. The prefrontal cortex- front part of the frontal lobe in the brain, located just behind the forehead- subsequently participates in evaluating the identified threat, frequently resulting in strategies to reduce risk, whereas the hippocampus utilizes previous experiences to provide context to the current scenario. At a physiological level, anxiety stimulates the hypothalamic- pituitary—adrenal (HPA) axis, leading to the secretion of cortisol, known as the stress hormone which enhances alertness but may adversely affect memory and emotional control over extended periods. The autonomic nervous system may also be involved, particularly the sympathetic division which could result in superficial breathing and muscle tension. Chronic worry can lead to anxiety, insomnia and even physical health issues like high blood pressure. Studies in neuroscience such as a research done by Molecular Brain, shows “Chronic stress is a psychologically significant factor that impairs learning and memory in the hippocampus”.
There are practical strategies backed up by research and expert insights that can help reduce the impact of worry. One effective approach is practicing mindfulness meditation as it helps us to focus in the present moment, reducing the mental chatter that fuels anxiety. As noted by the American Psychological Association, mindfulness can significantly decrease stress and improve emotional resilience. Setting aside a specific “worry time” each day and telling yourself that you will only think about that problem on that specific allocated time, a concept supported by cognitive behavioral therapy practices, can also help distinguish concerns, allowing you to focus on solutions rather than just being overwhelmed.
The book ‘How to Stop Worrying and Start Living’ by Dale Carnegie offers insight on this topic. He reminds us: “Our main business is not to see what lies dimly at a distance but to do what clearly lies at hand.” Similarly, engaging in physical activities such as walking or yoga is another powerful way to tackle worry, as it reduces cortisol levels, ‘stress hormone’ and boosts endorphins, ‘feel-good chemicals’. In addition to these strategies, limiting our exposure to stress-inducing media and seeking support from trusted friends, family or therapists are some other crucial steps. By embracing these and many other insights, we can transform our relationship with worry, enabling us to live a life beyond it.
Esha Dangol
BA IIIrd Year
St Xavier’s College, Maitighar
