The Two Types of Worry: How to Transform Unproductive Worry into Productive Worry
Why do we worry?
It's a natural response that helps us prepare for future events and can give us a sense of control. However, not all worry is equal. There are two types: productive and unproductive.
Productive worry involves low levels of anxiety and physical action. For example, if you're worried about failing a test, you might start studying and your anxiety will decrease. On the other hand, unproductive worry is characterized by high levels of anxiety and inactivity. If you're worried about the same test but don't take any action, your anxiety will likely increase.
The good news is that it's possible to transform unproductive worry into productive worry. Here are some tips:
Recognize when you're engaging in unproductive worry. It's easy to think we're being productive when we're really just ruminating. One way to check is to ask yourself, "If someone saw me right now, would I look like I'm doing something?"
Engage in problem-solving, even if you don't have all the answers. People who struggle with unproductive worry often get stuck if they can't find a perfect solution. But even a 10% chance of success is better than 0%.
Use the CBT technique of decatastrophizing, which involves evaluating the likelihood of negative events happening and the potential consequences.
Set aside time for worry. It can be hard to go from constant unproductive worry to productive worry overnight. Set aside time each day to worry, and use the rest of your time to try problem-solving, decatastrophizing, and distraction.
Spend your time on value-based behaviors. Imagine what you could accomplish if you used the time you normally spend on unproductive worry for activities that align with your values, such as spending time with loved ones, exercising, or pursuing hobbies.
If you need help turning unproductive worry into productive worry, Real Solutions Therapeutic Services can assist you. Click here to contact us for a free consultation.