Productive Vs Unproductive Worry.
Worry as a Fear-based emotion is a natural response to a perceived threat. There is nothing wrong with occasionally experiencing it. In fact, this emotion helps us to prepare for the future and solve problems.
However, there is such a thing as an unproductive worry - worry which instead of helping us strains us. Instead of solving things - it complicates them.
So, what’s the difference between productive and unproductive worry? Look at the differences to catch yourself when you’re going off track.
Unproductive worry
• Focus on distant, imagined "what if" scenarios
• Focus on imagined problems that we have little control or ability to influence
• Tendency to focus on how upset we would feel if the worry concern actually happened
• Failure to accept any solution for the worry concern because it cannot guarantee success
• Relentless pursuit of a sense of safety and certainty about the imagined outcome
• A very narrow and exaggerated focus on the imagined threat or worst-case scenario (i.e., catastrophizing)
• A feeling of helplessness to cope with the worry situation
High levels of anxiety or distress
Productive worry
• Focus on more immediate, realistic problems
• Focus on impending problems over which we have some control or influence
• Greater focus on problem-solving the worry concern
• Can try out and evaluate less than perfect solutions to the worry concern
• Willingness to tolerate reasonable risk and uncertainty
• A broader, more balanced focus on all aspects of the worry concern; the ability to recognize the positive, negative, and benign aspects of the situation
• A greater degree of self-confidence in one's ability to cope with worry situation
• Low anxiety or distress
Adapted from: THE ANXIETY AND WORRY WORKBOOK, David A. Clark and Aaron T. Beck
More like that:
