Facing Your Worries

Principles

Sometimes, worry feels like a constant companion—quietly humming in the background, or suddenly taking center stage. These worries might feel big and unwieldy, like the state of the world or the health of a loved one. Even small worries, like getting to an appointment on time, can nag at your attention. It’s easy to feel overwhelmed by the “what ifs,” especially if the outcome feels out of your control.

A worry script is a tool to face your greatest fears and allow you to process your feelings, rather than bottling them up. Naming your fears, rather than pushing them away, is an important part of self-care. When you put your fears on paper, you create space to notice what’s really beneath them: old stories, protective instincts, or the tender hope that things will turn out okay. This process can feel raw at first, but it’s also a way to meet yourself with honesty and compassion.

Here's how you can try the worry script tool for yourself:

• Set aside a few quiet minutes to write down a specific worry that’s been circling your mind.
• Let yourself imagine the worst-case scenario, and notice what feelings come up, without judgment.
• Ask yourself: What would I need if this happened? How might I care for myself or ask for support?
• When you’re done, do something small and kind for yourself, like drinking a cup of tea, going for a walk, or simply taking a few deep breaths.

You don’t have to solve every worry to find relief. Sometimes, just allowing a safe space for your feelings is enough. This is the brave work of caring for yourself.

Perspectives

Lysa TerKeurst, author, reflects on the complexity of worry:

Fear is a funny thing. It sometimes provides healthy caution, but more times than not it seems to produce undue stress and anxiety regarding things over which we have little to no control.

Buddhist monk and peace activist Thich Nhat Hanh invites us to acknowledge our worries:

In each of us, there is a young suffering child. We have all had times of difficulty as children and many of us have experienced trauma. To protect and defend ourselves against suffering, we often try to forget those painful times. Every time we're in touch with the experience of suffering, we believe we can't bear it, and we stuff our feelings and memories deep down in our unconscious mind. It may be that we haven't dared face this child for many decades.

Pause for Reflection

How might it feel to face your worries this weekend?

If you find yourself struggling with worries and anxiety, check out the Handling Worry Journey in the Moment for Parents app.