How to Be A Warrior Not A Worrier

Are you a worrier? I have been a worrier all my life, and often suffer IBS and anxiety because of it. I know lots of people who are also worriers, some of whom worrying has taken over their lives. It’s such a terrible shame when this happens …. I wish we could all be Warriors!

Being a Warrior would mean waking up with the sure and certain belief that I am completely equipped to get through whatever is thrown at me that day. I would sleep soundly each night knowing that tomorrow is not going to unsettle me whatever it brings.

When things go wrong, I would be excited that they give me a chance to have another go. I would recognise that failing at something is the chance to rebuild stronger and do it better. I would relish and thrive on new challenges and the thought of meeting new people or new social situations and I would not care in the least if others didn’t get me or even didn’t like me.

I would be content that about 75% of my life is in my control and the other 25% is not….And I would know for sure that there is no point worrying about the 25%, because worry changes nothing.

Healthy worrying of course is simply our brain ‘problem solving’ about things that may happen in the future. This can help us stay safe and avoid danger, for example, when driving a car in bad weather, or walking alone at night. But worry can become overwhelming, and may interfere with our lives in ways that are distressing and ultimately dysfunctional Once worrying becomes difficult to control, it’s time to take some steps to try and manage it.

Apparently, we worry more now than we have ever worried before, and our 21st century lives, so full of luxury and convenience compared to other centuries, are causing us stress and anxiety at an unprecedented level. Clearly the pandemic has not helped this situation with people feeling more socially cut off and disconnected than ever.

There are three types of worry.

  • Worrying about future events (and their possible negative impact)
  • Worrying about worry itself, (often more disruptive than generalised worrying) making us feeling powerless, out of control and concerned that our mental health may break down completely.
  • Worrying about what other people think of us.

Excessive worrying can’t simply be switched off, but we can try and control it and make it as healthy as possible.

Firstly, give yourself permission to worry. Designate a directed worrying period, for ten or twenty minutes a day. “Directed worry” is something I practice if I’m very stressed about something. Allowing myself time to really think it over for a short period is hugely beneficial. We spend a lot of time normally trying to avoid worries, and shutting them out of our thoughts, so allowing them free rein for a short period is actually very liberating!

In the designated worry period allow yourself to consider the worst that could happen and speak it aloud. Verbalising worries often diminish their size and power. Overwhelming anxious thoughts are sometimes found to be lacking in substance once they are spoken aloud. Don’t allow the worry to be vague and without form, or so will the solution.  Accept the genuine worry,  as long as it is genuine,  and remember that worries are not facts.

Next, make a list of your genuine worries on paper or in a journal.  Write each separate worry down and place it under the heading “solvable” and “unsolvable”. If it’s within your power to solve the worry,  cross it through. If not, consider the merits of worrying about it. Most of the things we worry about never happen. If what we worry about does happen, people will often say they handled it better than they would have expected.   You can’t always control  events, but you can control your attitude and response towards them and you are a lot stronger than you think. Believe it!

“Women are like teabags, you never know how strong they are until you put them in hot water.” – Eleanor Roosevelt


Did worrying help? Think about where you were a year ago, what your worries were at that point, and how many of those concerns came to pass. Do you think you will still be worrying about this particular issue next week? Next month? Next year?

Take one day at a time and make a promise to yourself that if you are going to worry, it’s only going to be about what’s going to happen in the next 24 hours. There is plenty of time tomorrow to worry about the day after. Delay worrying where you can.

You are not alone. One of the most helpful things I learnt as a worrier was that hundreds of thousands of people were worrying as much as me, about the same things I worried about! I had convinced myself that I was the only one, so it was a great relief that others were having the same experiences. Listen to podcasts about worry and anxiety. Listening to someone else’s experiences is very therapeutic and can be more helpful than reading, particularly in worry prone times, such as last thing at night before sleep.

Identify when time of day is the worst for your worry. Mine is definitely when I wake up. So, I exercise first thing, either walking or yoga, and I find that by the time I’m in the shower most of my worry has dialled down a few notches.

Mindfulness, exercise, deep breathing, relaxation, meditation. Any and all of these will help with worry. Either simply by concentrating on something else for a period or by generally calming thoughts, breathing and rationale, these will all help diminish anxiety and restore some balance.

If you are overly concerned about what others think, and feel judged, try and remember that most people are too wound up in their own lives to consider yours for any length of time. Try and avoid lengthy periods of time on social media.However much we try not to, comparing ourselves to others by looking at finely filtered photographs of perfect lives will make us ultimately more dissatisfied with own.


Finally, if worrying is a real issue for you, remember that although life can be unpredictable, that is precisely also what makes it wonderful. Don’t confuse unpredictable with frightening. Yes, there may be some difficult times to deal with ahead, but there will also be fantastic experiences and opportunities. You can’t control all the things that are going to happen in your life, but you can definitely manage the way you respond to them. Choose to be a Warrior not a worrier.

“The only thing we have to fear is fear itself.” -Franklin D Roosevelt

9 replies »

    • Thank you so much Jane. I’m certainly one of them – returning to pre pandemic life in terms of all the social and business face to
      face contact is actually very scary .. Really appreciate your reading as ever.

  1. Yes Karen, so true, that is also one of my own sayings which I often use in my counselling and writing material. Warrior advances in faith while the worrier retreats in fear, and while Fear Freezes us while Faith Forwards. We try to be God when we worry, because we do not have control over all aspects of life, it unsettles us and adds to our insecurity, which is we as you shared to be mindfully in the present, which knows no past or future yet, for it is in the present that we live and thrive and have our victory in life.

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