Let’s talk about worry. We’ve all been there—spinning scenarios in our heads, asking ourselves endless “what if” questions, and feeling like the worry alarm in our brain won’t shut off. Sound familiar? That’s because humans are wired to worry. It’s part of how we’re built to survive. But here’s the catch: worry can become the very thing that stops us from living fully and taking action.
You might feel like worry keeps you prepared, safe, or in control. But have you noticed that worry rarely leads to action? Instead, it’s like revving the engine of a car stuck in neutral—lots of noise, no movement. And when it comes to making changes in your health or lifestyle, worry can hold you back from the progress you want.
Why Do We Worry So Much?
Worry often shows up when things feel uncertain or when you’re stepping out of your comfort zone. It’s like your brain’s way of saying, “Hey, something might go wrong, so let’s obsess about it just in case.” But here’s the thing: most of the time, the worst-case scenarios in our heads never happen. And even if they do, you’re stronger and more capable of handling them than you might think.
Worry also tricks us into thinking we’re doing something productive. Planning, preparing, and considering possibilities can be helpful, but endless worrying just drains your energy. Think of it like carrying a heavy backpack everywhere you go—it weighs you down without actually helping you get anywhere.
How Worry Gets in the Way of Your Health Goals
Maybe you’ve caught yourself thinking things like:
What if I can’t stick to this plan?
What if I get hungry later?
What if I fail and everyone knows?
These “what if” questions create a mental loop that keeps you stuck. Instead of moving forward, you stay in a state of fear and doubt. And that can make it hard to take the small, consistent steps that lead to big changes over time.
Worry can also lead to behaviors that feel safe in the moment but sabotage you in the long run. For example, you might:
Avoid social events because you’re worried about sticking to your nutrition goals.
Spend hours researching “the perfect workout plan” but never actually start.
Obsessively track every calorie, only to feel burnt out and overwhelmed.
Sound familiar? If so, don’t worry—you’re not alone, and there’s a way forward.
How to Take Control of Worry
Here are some strategies to help you manage worry and focus on what really matters:
1. Notice Your Worry Rules
Worry often comes with hidden “if-then” rules. For example:
If I don’t do this perfectly, then I’ve failed.
If I get off track once, then I’ll never succeed.
Start by noticing these rules when they pop up. Ask yourself: Is this rule really true? What evidence do I have to support it? Challenging these rigid rules can help you see things more clearly and take the pressure off.
2. Stay in the Present
Worry is all about the future—what might happen, what could go wrong. But the only thing you can control is what you do right now. When you catch yourself worrying, pause and ask: What can I do today to move closer to my goals? Even a small action, like prepping a meal or going for a short walk, can break the worry cycle.
3. Identify Safety Behaviors
Sometimes, we develop habits that feel comforting but actually keep us stuck. For example, weighing yourself every day or double-checking every meal plan might seem helpful, but they can feed your anxiety. Instead, focus on actions that genuinely support your progress, like practicing mindful eating or celebrating small wins.
4. Calm Your Body
Worry doesn’t just live in your mind—it shows up in your body, too. You might notice a racing heart, tense muscles, or shallow breathing. Simple techniques like deep belly breathing or stretching can help calm your nervous system and create a sense of control.
5. Write It Down
Worries thrive when they stay in your head. Writing them down can help you see them more clearly and take away their power. Try keeping a worry journal where you jot down your concerns and then brainstorm practical steps to address them.
6. Take Action
Action is the ultimate worry-buster. The next time you feel stuck in a loop of “what ifs,” focus on one small thing you can do to move forward. It doesn’t have to be perfect—just start. Progress, not perfection, is what creates lasting change.
Your Next Step
Think about one worry that’s been holding you back. On a scale from 1 (meh) to 10 (worst thing ever), how big does it feel? Now ask yourself: What does this worry need? What action can I take today to ease it? Then, go do that thing.
Remember, worry doesn’t have to control you. By noticing it, challenging it, and taking small, consistent actions, you can turn down the volume on worry and turn up the progress on your goals. You’ve got this.
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