Another study found that chronic worry is linked to believing that prolonged thinking is required to find the best solutions....
THINKPAD
We all have problems—it’s an inevitable part of being alive. But, sometimes, when we’re trying to focus our energies on solving these problems, we may actually be doing something far less productive: worrying.
In the anxiety literature, worry is defined as a repetitive pattern of negative thinking about unresolved and threatening issues that could end badly. It’s not just about having one negative thought (“Oh no, I forgot to write that report due on Monday!”). Instead, worry is a sustained period of negative thinking about the issue, and often focused on the worst-case-scenario outcomes (e.g., “What if I can’t finish on time? What if it’s terrible? What will people think of me? I might get fired!”)
It’s not uncommon for people to confuse worry with problem-solving. But unfortunately, despite our best intentions, worry actually derails the problem-solving process.
Here are some of the common questions and misconceptions about worry versus problem-solving.
When I’m worrying about my problems, I’m working on solving them, right?
Actually, no. Worrying is not the same as problem-solving. But it seems that a lot of us have trouble telling the difference.
For example, research shows that when asked why they worry, many people say it’s because they’re trying to solve problems. And this may be especially true for those of us who worry a lot.
Another study found that chronic worry is linked to believing that prolonged thinking is required to find the best solutions.
However, recognising the distinction, and being able to shift away from worry and into more productive thinking, can make a big difference in how efficiently you solve your problems.
Okay, so what is problem-solving, and how is it different from worrying?
In the research literature, successful problem-solving is described as following these steps: clearly pinpointing and defining the problem, determining what you hope to achieve with the solution, coming up with a range of solutions while withholding any judgment regarding the quality of those solutions (brainstorming), weighing the solutions based on pros and cons, and then identifying the optimal solution. In general, the best problem-solvers also hold a positive stance toward their problems—accepting that difficulties are bound to happen from time to time, and believing that they are capable of responding appropriately.
Worry, on the other hand, is more focused on all the things that can go wrong. We identify the threat, but then get stuck in either rehearsing the threat itself (“I can’t believe I forgot! How did this happen? I’m so irresponsible.”) or mulling over all the possible repercussions (“My boss will be so disappointed. This will really throw off the project. Everyone at work will be mad at me.”). When we’re worrying, we’re so focused on these things that we may never even get to the point of coming up with solutions.
Why do I get these two processes confused?
Because thinking about our problems can make us feel anxious, we might confuse that thought process with worrying. This is especially true for those of us who worry a lot. Worriers find problems to be kind of scary, and don’t feel as confident that they can handle them.
Another reason is that, for many of us, worry feels productive. We’re focusing on the threatening issue, repeating it over and over to ourselves, mulling over possible outcomes (mainly the bad ones), and spending a lot of time and mental energy doing it. But we’re not getting anywhere. It’s like pressing really hard on the gas pedal while the car is in neutral. You might expend a ton of energy and feel mentally exhausted, but you haven’t moved an inch.
Is worrying really such a bad reaction to my problems?
The short answer is: yes. While it may be totally normal to feel a surge of anxiety when you first identify a threat or problem, it’s not so helpful to keep that anxiety going when you’re trying to fix it.
Feeling bad tends to influence our judgments and decision-making. We are more likely to dismiss any solutions we come up with as not good enough.
Furthermore, when we’re worrying, it takes a lot of mental effort to stop focusing on the threat and shift into more goal-directed thinking. This means fewer cognitive resources left to actually solve the problem.
Here are some ideas for how to tell when you’re worrying versus problem-solving, and how to change these patterns.
1. When you’re thinking about the issue or problem, take a moment to assess how you’re feeling. Are you tense, distressed, and upset? If so, you might be worrying.
Instead, try to take some slow breaths from your diaphragm and relax. If that doesn’t help, maybe decide to come back to the problem when you’ve had a chance to settle down (e.g., go for a run, take a shower, etc.). Just be sure you actually do come back to it.
2. Are you spending a lot of time focusing on how things could go terribly wrong? If so, you are worrying.
Remember, focusing on what you don’t want to happen takes time away from more productive thinking. Instead, focus attention on your goals—this might make it easier to come up with a pathway toward achieving them.
3. As you’re brainstorming, do you find yourself immediately dismissing all your solutions as ineffective? If so, you may be worrying.
Remember, worrying makes us feel pessimistic about our brainstorming process. Coming up with lots of solutions (even if some aren’t that great) is an important part of problem-solving. Just accept them as they come—you can evaluate and fine-tune them later.
The bottom line is, despite what you may hear, there is no such thing as “good worry,” especially when it comes to your problems. When you’re going to sit down and focus on a problem, try to do so in an open-minded, calm, and non-judgmental manner. And if you find yourself slipping into negative thinking, don’t get frustrated or give up. Just try to let those thoughts go, and refocus your mind on the problem itself.
