Does Worrying Create Anxiety and What Can We Do About It?

Worrying is a pervasive and often harmful cognitive process that, rather than helping us prepare for future challenges, can lead to the development of chronic anxiety. When we rely on anxiety to motivate our actions, we reinforce a cycle of stress and fear that can significantly impact both mental and physical well-being. In this blog post, we will explore the intricate relationship between worrying and anxiety, examine studies that highlight this connection, and introduce various interventions; including Acceptance and Commitment Therapy (ACT), Tension & Trauma Releasing Exercises (TRE), meditation, and mindfulness, that can effectively reduce anxiety and help manage chronic worrying.

The Harmful Nature of Worrying and Its Link to Anxiety

Worrying is often a habitual response to life’s uncertainties, but rather than serving as a helpful strategy, it is fundamentally harmful. Worrying is the mind’s way of attempting to control the uncontrollable, leading to a constant state of anxiety. Dr. Gabor Maté, a renowned expert on stress and trauma, explains, “The problem is not that there is anxiety, but that anxiety becomes chronic. The source of the anxiety is not external events, but how we respond to them.”

Worrying relies on anxiety as a motivator, creating a vicious cycle where the more we worry, the more anxious we become. This cycle is self-reinforcing and can lead to a state of chronic anxiety, where fear and apprehension dominate our thoughts and behavior. Rather than preparing us for future challenges, chronic worrying traps us in a constant state of stress, undermining our ability to cope effectively with life’s demands.

Research Insights:

• Study on Worrying and Anxiety in Adults: A key study by Ruscio, Borkovec, and Ruscio (2001) explored the relationship between chronic worrying and generalized anxiety disorder (GAD) in adults. The study found that excessive worrying is a significant predictor of GAD, a condition characterized by pervasive anxiety, muscle tension, and difficulty concentrating. This research underscores the harmful nature of worrying and its role in perpetuating anxiety.
• The Cognitive Model of Anxiety: Within the cognitive model of anxiety, worrying is seen as a maladaptive strategy for coping with uncertainty. Instead of providing solutions, worrying intensifies anxiety by preventing the processing of underlying fears. As Dr. Gabor Maté further elaborates, “We are not meant to live in a state of perpetual anxiety. Chronic anxiety arises from a disconnection with our true selves, often fueled by the belief that we must control everything around us to feel safe.”
• The Stress Response System: Chronic worrying activates the body’s stress response, leading to the release of stress hormones like cortisol. Over time, this prolonged activation can cause physical symptoms such as headaches, gastrointestinal issues, and sleep disturbances—all of which are common in individuals with anxiety disorders (Thayer et al., 2012).

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) offers a powerful approach to breaking the cycle of chronic worrying and anxiety. Unlike traditional therapeutic methods that focus on changing the content of thoughts, ACT emphasizes accepting thoughts and feelings as they are while committing to actions that align with one’s values.

Core Principles of ACT:

1. Acceptance: ACT teaches the principle of acceptance—acknowledging thoughts, feelings, and bodily sensations without trying to change or suppress them. This approach helps reduce the internal struggle that often exacerbates anxiety. Instead of battling their anxiety, clients learn to coexist with it, which can lead to a gradual reduction in symptoms over time.
2. Cognitive Defusion: Cognitive defusion is a technique within ACT that helps individuals change their relationship with their thoughts. Rather than viewing thoughts as absolute truths, clients learn to see them as mere mental events—transient and not necessarily reflective of reality. This perspective is particularly powerful for individuals dealing with chronic worrying, as it allows them to observe their worries without being consumed by them.
3. Values-Based Action: ACT emphasizes the importance of identifying and committing to personal values—guiding principles that give life meaning. By focusing on what truly matters, individuals are encouraged to take meaningful action even in the presence of anxiety. This approach helps clients move forward, guided by their values rather than being paralyzed by fear or worry.

ACT in the Treatment of Generalized Anxiety Disorder (GAD):

ACT has shown considerable effectiveness in treating Generalized Anxiety Disorder (GAD). GAD is marked by persistent and excessive worrying about various aspects of life, such as health, work, or personal relationships. Traditional therapies often aim to challenge and change the content of these worries, but ACT takes a different approach. By teaching clients to accept their worries and commit to value-driven actions, ACT helps individuals develop psychological flexibility—the ability to adapt to situations with an open mind and act according to one’s values, even in the face of anxiety.

A study published in the Journal of Consulting and Clinical Psychology found that ACT was as effective as traditional cognitive-behavioral therapy (CBT) in reducing anxiety symptoms in individuals with GAD. Participants who engaged in ACT reported significant improvements in their ability to manage anxiety and a greater sense of fulfillment as they pursued actions aligned with their values (Arch & Craske, 2008).

Tension & Trauma Releasing Exercises (TRE)

Tension & Trauma Releasing Exercises (TRE) is an innovative approach that focuses on the body’s natural ability to release stress and tension through therapeutic tremors. Developed by Dr. David Berceli, TRE is based on the understanding that the body stores stress and trauma, which can manifest as chronic tension and contribute to anxiety.

Core Concepts of TRE:

1. Therapeutic Tremors: TRE involves a series of exercises designed to activate the body’s natural tremor mechanism. These therapeutic tremors are an involuntary response to stress and trauma, intended to release deep-seated tension from the body. The exercises aim to fatigue specific muscle groups, triggering shaking or trembling that helps restore balance to the nervous system.
2. Physical Release of Stress: The premise of TRE is that stress and trauma are stored in the body, leading to chronic muscle tension and other physical symptoms. When this tension is not released, it can contribute to the development of anxiety and other stress-related disorders. TRE facilitates the release of this stored tension, helping to alleviate the physical symptoms of anxiety and promoting a sense of relaxation and calm.

TRE in the Treatment of Generalized Anxiety Disorder (GAD):

For individuals with Generalized Anxiety Disorder (GAD), where chronic worry often results in physical symptoms like muscle tension, headaches, and fatigue, TRE offers a valuable complementary approach. Traditional therapeutic methods may not always address the physical aspect of anxiety, but TRE focuses directly on the body’s role in the stress response.

Incorporating TRE into a broader treatment plan for GAD can help clients release the physical tension associated with chronic anxiety, thereby reducing symptoms and improving overall well-being. While more research is needed to fully understand the long-term effects of TRE, initial findings and anecdotal evidence suggest that it can be a highly effective tool for managing anxiety, especially when combined with other therapeutic interventions such as ACT or mindfulness practices.

The Role of Meditation and Mindfulness

Meditation and mindfulness are well-established practices that have been shown to reduce anxiety and manage chronic worrying. While meditation often involves techniques aimed at focused attention and relaxation, mindfulness is better understood as an objective state of self-observation. This involves a form of “self-remembering,” where individuals observe their consciousness and the origin of their thoughts without identifying with them.

Evidence from Scientific Research:

1. Mindfulness Meditation and Anxiety Reduction: A study published in JAMA Internal Medicine found that participants who practiced mindfulness meditation for at least 10 minutes a day experienced significant reductions in anxiety levels. This practice helps individuals detach from their habitual thought patterns, reducing the influence of worry on their emotional state (Goyal et al., 2014).
2. Mindfulness as Self-Observation: Mindfulness, when practiced as self-observation, encourages individuals to focus on the awareness behind their experiences rather than identifying with their thoughts. This objective observation helps reduce the habitual patterns of worry that contribute to anxiety, fostering a state of calm and clarity.
3. Meditation’s Impact on the Brain: Research by Holzel et al. (2010) found that regular meditation practice leads to structural changes in the brain, particularly in the amygdala, a region associated with fear and anxiety. These changes were linked to decreased anxiety levels, suggesting that meditation not only helps manage anxiety in the short term but also promotes long-term emotional regulation.

Integrating ACT, TRE, and Mindfulness into Daily Life

Given the evidence supporting Acceptance and Commitment Therapy (ACT), Tension & Trauma Releasing Exercises (TRE), and mindfulness practices, here are some practical tips for incorporating these approaches into your daily routine to manage anxiety and chronic worrying:

1. Start with ACT: Work with a therapist trained in ACT to identify your core values and develop strategies for accepting your thoughts and feelings. Practice cognitive defusion techniques to change your relationship with your worries, and commit to taking actions that align with your values, even in the face of anxiety.
2. Explore TRE Exercises: Consider Tension & Trauma Releasing Exercises (TRE) under the guidance of a certified practitioner. Begin with simple exercises to activate therapeutic tremors, allowing your body to release deep-seated tension and reduce the physical symptoms of anxiety.
3. Incorporate Mindfulness Meditation: Set aside time each day for mindfulness meditation. Focus on observing your consciousness and the origin of your thoughts without identifying with them. This practice can help reduce the impact of habitual worrying and cultivate a state of calm and self-awareness.
4. Combine Approaches for Maximum Benefit: Integrate ACT, TRE, and mindfulness practices into your daily routine. By addressing both the cognitive and physical aspects of anxiety, you can achieve more comprehensive relief and improve your overall well-being.

Reflecting upon worry without shame.

Worrying, rather than being a helpful strategy, is a harmful process that can lead to chronic anxiety and undermine your quality of life. However, there is hope. As Dr. Gabor Maté wisely said, “We cannot control everything, but we can remember that healing and freedom come from within when we connect with our true selves.” Working with anxiety involves embracing practices that help us observe our thoughts and feelings without becoming entangled in them. This idea is echoed in the teachings of the Buddha, who taught, “The mind is everything. What you think, you become.” This statement strongly suggests we should be careful and compassionate about how we use our subconscious mind; since worry takes place in the subconscious.

Acceptance and Commitment Therapy (ACT), Tension & Trauma Releasing Exercises (TRE), and mindfulness are all really helpful and well researched, evidence based methods that can help you break free from the cycle of worry and anxiety, reconnect with your true self, and cultivate a life of greater peace and fulfillment. At Seattle Trauma Counseling, we offer personalized therapeutic approaches to help you navigate anxiety and find the path to emotional well-being. Contact us if you are interested in trying one of these methods to help you overcome habitual worry and background anxiety. Our experienced therapists are here to support you on your journey toward healing.

References

• Arch, J. J., & Craske, M. G. (2008). Acceptance and commitment therapy and cognitive behavioral therapy for anxiety disorders: Different treatments, similar mechanisms?. Journal of Consulting and Clinical Psychology, 76(6), 940.
• Borkovec, T. D., Alcaine, O., & Behar, E. (2004). Avoidance theory of worry and generalized anxiety disorder. Generalized anxiety disorder: Advances in research and practice, 77-108.
• Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
• Holzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2010). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
• Ruscio, A. M., Borkovec, T. D., & Ruscio, J. (2001). A