Worrying Is a Weird Privilege: Here’s How to Make the Most of It
Ever notice how you never overthink things when there’s an actual crisis going on? When life gets real — like, “Where did I leave my keys and why is there a fire alarm going off?” real — your brain doesn’t have time to wander. But when you’re caught up in worrying about next week’s meeting or what you said to someone at that party three years ago, it usually means one thing: you’re safe right now.
I know, it sounds a bit weird. But as someone who’s dealt with anxiety, this realisation helps me take a step back when my mind is racing. If my brain’s busy replaying the past or worrying about the future, I ask myself, “Is this something I need to deal with right now?” Most of the time, the answer is “no,” and that’s a sign that things are okay enough in the present for me to slow down.
The Simple Power of “Is This Relevant Now?”
One question that’s become a lifeline for me when I’m anxious is: “Is this relevant now?” It’s a question that makes my brain pause, even if just for a second, to consider if I’m worrying out of habit or necessity.
Take this for example: I sometimes find myself ruminating over past experiences that have shaped how I think. These memories sneak up like an unwelcome guest. When that happens, I stop and ask, “Is this useful right now, or is it just dragging me down?” More often than not, it’s not useful. When I realise this, I switch gears and try to distract myself with something active. Maybe I’ll chat with a friend, scribble in my journal, or turn on my favourite playlist.
And yes, there’s no shame in finding this tough. It’s a hard habit to break, but it’s worth practising. Even when it doesn’t go perfectly, that’s okay. Trying imperfectly is better than not trying at all. We’re human, not robots, and aiming for consistency, not perfection, makes all the difference.
Staying Present with the 5 Senses Tool
When your mind is busy stressing over things that already happened or haven’t even happened yet, grounding yourself in the present can help. One of my favourite techniques is the 5 Senses Exercise, a simple way to remind yourself where you are and what’s real.
Here’s how it works:
- Look around and name five things you can see. Anything counts — your notebook, a window, a plant.
- Notice four things you can feel. Maybe it’s your chair, the texture of your jumper, or the floor under your feet
- Listen for three things you can hear. Birds outside, the hum of a fan, distant traffic.
- Find two things you can smell. Your cup of tea, fresh air, or even nothing at all — it still counts!
- Focus on one thing you can taste. That could be your drink, a snack, or just the taste in your mouth.
This exercise helps bring your thoughts back to what’s actually happening. And yes, it might feel odd at first, but don’t worry about doing it perfectly. I’ve had moments where I’ve started naming things and lost track halfway through, but the point is to try. Each time you do, you’re training your brain to stay in the present.
So, when you feel overwhelmed by worries about the past or future, remember: “There’s no shame here; this is a tough tool, but it can be incredibly beneficial.” Even if it doesn’t work flawlessly every time, showing up for yourself is a win.
Remember, it’s not about perfection; it’s about showing up for yourself, again and again, with as much patience as you can muster.