Excessive Worry

Overview

Excessive worry means you worry a lot more than seems needed, most days, and it is hard to switch off. Everyone worries sometimes — about money, health, family or work. But when worry feels constant, feels impossible to control, and starts to affect your sleep, mood or daily life, it may be a sign that you need some extra support. It is not a sign of weakness, and it is not your fault.

Yes. Feeling very worried at times is very common. Many people find that worry becomes a bigger problem during stressful periods of life.

Anyone can experience excessive worry — children, teenagers, adults and older adults. It can affect people of all backgrounds. Some people are more likely to experience it if they have a family history of anxiety, have been through difficult or traumatic events, or are going through a lot of stress.

Symptoms

Common symptoms

• Worrying most days about many different things
• Finding it hard to control or stop worrying
• Feeling restless, keyed up or on edge
• Being easily tired
• Trouble concentrating or your mind going blank
• Feeling irritable
• Muscle tension, headaches or stomach upset
• Sleep problems — trouble falling asleep or staying asleep
• Avoiding situations because they make you worry
• Needing reassurance from others
• Physical signs like a fast heartbeat, sweating, shaking, or feeling short of breath

Symptoms in children

• Stomach aches or headaches with no clear physical cause
• Not wanting to go to school or be away from parents
• Clinginess or needing constant reassurance
• Irritability, tantrums or crying more than usual
• Trouble sleeping or nightmares
• Worrying a lot about things before they happen

Symptoms in older adults

• Worrying about health, money, family or being alone
• Sleep changes or feeling tired during the day
• Physical complaints like aches, headaches or digestive problems
• Withdrawing from friends, family or activities
• Reluctance to ask for help or talk about feelings
• Confusion or trouble concentrating

Causes

Main causes

• Ongoing stress at work, school, home or with money
• A family history of anxiety or worry
• Differences in brain chemistry that affect how you feel and respond to stress
• Difficult or traumatic life events
• Personality traits such as being a perfectionist or sensitive to uncertainty
• Health concerns or long-term physical conditions
• Too much caffeine or alcohol
• Learned habits — for example, growing up in an environment where worry was common

Risk factors

• A close family member with anxiety or excessive worry
• Long-term stress or a stressful life event
• Past trauma or difficult childhood experiences
• Other mental health conditions, such as depression
• Using alcohol or drugs to cope
• Certain physical health problems, such as thyroid problems
• High caffeine intake

When to see a doctor

See a doctor urgently if:

• Thoughts of harming yourself or someone else — call your local emergency number immediately
• Panic attacks that are happening often or getting worse
• Feeling unable to eat, sleep or manage daily tasks
• Feeling hopeless or very low for more than a few days

Book a routine appointment if:

• You have been worrying most days for six months or more
• Worry is hard to control and affects sleep, work, school or relationships
• You feel restless, tense or tired most of the time
• You are avoiding things you used to do
• You want to talk about ways to manage worry

Diagnosis

There is no single test for excessive worry. A doctor or mental health professional will talk with you about your symptoms, how long they have lasted, and how they affect your daily life. They may ask about your sleep, mood, physical health and any stressful events. They will also check whether a physical health problem could be causing your symptoms.

Tests that may be done

• Blood tests to check for things like thyroid problems or low iron
• Questions or questionnaires about worry, mood and sleep
• A physical check-up, especially if you have symptoms like a fast heartbeat or stomach problems
• Sometimes an ECG (heart tracing) if you have chest symptoms

What to expect at your appointment

The appointment is a chance to talk openly. Your doctor will listen and ask questions. They may suggest a follow-up appointment, talking therapy, or further tests. You can bring a list of your symptoms and questions.

Treatment

Most people with excessive worry get better with support. Treatment usually starts with talking therapies and lifestyle changes. If worry is severe or does not improve, a doctor may discuss other options, including medication. The right approach depends on your symptoms and what works for you.

Self-care at home

• Try a regular sleep routine — go to bed and get up at similar times
• Limit caffeine and alcohol, especially in the evening
• Move your body regularly — a walk, stretching or any activity you enjoy
• Try slow breathing or mindfulness exercises when you notice worry building
• Set aside a short 'worry time' each day, then gently move on
• Stay connected with friends, family or people you trust
• Break big problems into small, practical steps
• Be kind to yourself — worry is not a character flaw

Medical treatments

Talking therapies such as cognitive behavioural therapy (CBT) can help you understand and change how you respond to worry. Counselling, relaxation training and stress management can also help. If symptoms are severe or do not improve, a doctor may prescribe medication to help reduce anxiety. Any medication would be started and monitored by a qualified healthcare professional. There is no surgical treatment for excessive worry.

When is surgery considered?

Not applicable — excessive worry is not treated with surgery.

Living with this condition

Day-to-day life with excessive worry can feel tiring. It can help to notice your early warning signs, use relaxation skills, and keep a simple routine. Tell someone you trust how you are feeling. If worry is stopping you from doing things, start with small steps and celebrate each one.

Lifestyle tips

• Keep a regular sleep schedule
• Stay physically active in a way you enjoy
• Limit caffeine, energy drinks and alcohol
• Spend time outdoors and in natural light
• Make time for hobbies and things that calm you
• Stay in touch with friends and family
• Try journaling or writing down worries and possible next steps

Diet and exercise

Eat regular, balanced meals and drink enough water. Regular movement — even a short daily walk — can help lower stress and improve sleep. Some people find that cutting back on caffeine and alcohol helps them feel calmer.

Mental health and emotional wellbeing

Excessive worry can affect your mood, sleep and confidence. It can lead to low mood, isolation or feeling overwhelmed. These feelings are understandable, and support is available. If you ever have thoughts of harming yourself, call your local emergency number or a crisis service right away. You are not alone.

Prevention

There is no guaranteed way to prevent excessive worry, but healthy habits can help. Learning stress-management skills, keeping active, getting enough sleep and asking for help early can make worry easier to manage.

Vaccines

Not applicable — vaccines do not prevent excessive worry.

Screening programmes

There is no routine screening test for excessive worry. If you are worried about how much you worry, talk to your doctor — you do not need to wait for a screening.

Complications

If left untreated

• Low mood or depression
• Sleep problems that make daily life harder
• Feeling isolated or avoiding friends, family or work
• Using alcohol or other substances to cope
• Physical symptoms like headaches, stomach problems or tiredness
• Difficulties at work, school or in relationships

Long-term outlook

The outlook is hopeful. Most people with excessive worry improve with talking therapy, lifestyle changes and support. Recovery can take time, and it is okay to ask for help along the way.

Find support

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