What are typical worries?
There are many different types of worries that we may experience at different moments in our lives. Worries are usually related to the challenges and experiences we are going through at the moment we are in life, so they can vary a lot. Some typical worries that most people have are being left alone, death, real life dangers that can harm us or the people we care about, performance in school or in sports, our physical appearance, making friends, and the future.
When should I pay special attention to worries?
The best way to differentiate worries that typically occur from those that we should pay attention to is their frequency, intensity, context, and impact on our daily lives. For example, when we feel anxiety that lasts a long time and prevents us from doing things like, going to school, or seeing friends it becomes concerning. Also, worries that occur most days of the week and that occur several times a day may also be indicating that more attention is needed.
Worries and anxiety are also typically accompanied by other difficulties that may indicate a problem could be present. Here are some common signs:
- Inattention or trouble focusing.
- Mood swings and irritability.
- Having the need to ask many questions, to check if everything is alright.
- Getting into arguments more easily.
- Having more frequent stomach aches, or other physical problems.
- Avoid daily life situations that can cause more worries.
- Trouble sleeping.
What can I do if I struggle with excessive worries?
It can be hard and frustrating to deal with excessive worries. If you understand that you struggle with them, there are a few things you may try:
- Ask a trusted adult for help. Trusted adults are usually our caregivers, other family members, or someone else who is responsible for taking care of us. Let your trusted adults know about your difficulties. They can be helpful for assisting you and helping you get any additional help you may need.
- Instead of worrying, try problem-solving. Worrying is usually an inefficient attempt to solve a problem. Try to turn worried thoughts into ideas for a solution considering what you need to do to deal with the problem in the present moment.
- Watch out for "What if…?" worries. When we worry, we sometimes spend too much time thinking about situations that might happen, but in reality they are quite unlikely to happen. So, when you notice you are thinking about a lot of scenarios in your head, try to change the "What if…?" ideas to "How can I…?" Instead of only thinking about the feared possibility, try thinking about how you could handle that situation.
- Make a worry diary. Try writing down your worries and what happened that made you start worrying. By looking at your diary entries over time, you may find themes and patterns that you didn't expect. Knowing if you have themes and patterns can help you find ways to better cope with your worries.
- Manage the times when you worry. Some people think that worrying can be useful. But worrying most times of the day is usually a burden. So, try to manage your worries by setting aside specific times of the day to engage in worrying but also take time to soothe yourself when the time is over.
- Exercise, eat well, and do things you enjoy. Maintaining physical wellness and practicing pleasant activities may improve your mood and be useful distractions at times.
- Exercise accepting uncertainty. As much as we don't like it, uncertainty is a fact of life, so trying to accept that we will always live without actually knowing how things will unfold is an important part of life.
- Talk about it with other people. Sometimes our fears seem bigger inside our minds and when we discuss them with other people we trust, they can get smaller.
If you have already tried some or most of these suggestions and the problems you are facing persist, it may be time to ask a trusted adult to seek out professional support.
Excessive worries that are too frequent, intense, present in many different contexts, discrepant from those experienced by people the same age, and that negatively interfere with our daily lives, may indicate the possibility of Generalized Anxiety Disorder (GAD).
What kind of professional support can be sought out?
It is not unusual for us to feel embarrassed, inadequate, or guilty if we are struggling with excessive worries and anxiety. But, if you think you are facing this difficulty, support, and guidance are available now.
Pediatricians or family physicians can help to address initial concerns and refer to specialized professionals. Also, whenever possible, a consultation with a mental health professional may be helpful.
The public system provides services through the Child and Adolescent Mental Health Services (CAMHS) and Centers of Multidisciplinary Assessment, Counseling, and Support (KEDASY).
Where to find more information
If you have any questions about what has been discussed in this short guide, you can find additional information at [program website]. Specific, detailed, and clinical information on Generalized Anxiety Disorder (GAD) can be found at [clinical short guide at the program website].
If you want to know more about the closest available services for educational and public health systems for children and adolescent assistance across the country, go to our Services Mapping webpage here.
You can also find more information by pointing your phone camera at the QR code below or by clicking here.
