Mastering Your Worries: Changing Negative Beliefs About Worry

Imagine a life where worries don’t control you, but rather you have the power to control them. Welcome to a journey of transformation as we explore negative beliefs about worry, particularly the belief that “Worrying Is Uncontrollable.” In this article, we’ll dive deep into reshaping this belief and empowering you to regain control over your worries.

Changing Your Belief:
Have you ever wondered how much of your worry is truly beyond your control? Before we embark on this transformative journey, let’s assess the strength of your belief in the uncontrollability of worrying. Is it a firmly held belief, or does it fluctuate in intensity? Could it be lingering in the background without your awareness? Even if this belief doesn’t resonate strongly, exploring these concepts can provide valuable insights. If it’s not your primary belief, feel free to continue reading, as you might still find valuable nuggets of wisdom.

To gauge your belief’s strength, indicate the percentage that best represents how convinced you are that worrying is uncontrollable:


Our journey involves two pivotal steps. Firstly, we challenge your belief by dissecting it, evaluating its accuracy, and examining the evidence that supports it. Think of yourself as a detective unraveling the truth behind the notion of uncontrollable worry. Then, we dive into experimentation, where actions are taken to directly test the validity of this belief. Imagine yourself as a scientist conducting experiments to validate or debunk the hypothesis that worrying is uncontrollable.

Challenging Your Belief:
Equip yourself with probing questions as you step into the role of a detective, sifting through evidence both for and against your belief. Here’s a glimpse of the questions guiding your exploration.

Evidence For:

  • What leads you to believe that worrying is uncontrollable?
  • What evidence backs this belief?
  • Is the supporting evidence substantial and reliable?
  • Could alternative interpretations exist for this evidence?

Evidence Against:

  • Is there any evidence contradicting your belief?
  • Have you experienced instances where worry was disrupted? Can distraction temporarily halt it? What does this imply about its uncontrollability?
  • Does your worry ever subside? How does this align with the idea of uncontrollability?
  • Can you influence your worry’s intensity? Would this be possible if it were inherently uncontrollable?
  • Have you attempted to manage your worry? What does this reveal about its controllability?
  • Have you experimented with postponing worry instead of suppressing it? What does your experience (or lack thereof) reveal about its uncontrollability?
  • Is it plausible that your worry is controllable, and you haven’t yet discovered the right strategies?

Experimenting With Your Belief:
Envision yourself as a scientist conducting an experiment. Picture an experiment that distinguishes between suppressing thoughts and postponing worry. The latter involves setting aside worrisome thoughts for later consideration without immediate engagement.

Postponement Experiment:

  1. Define a specific thinking time.
  2. When worrisome thoughts arise, acknowledge them and briefly note the topic.
  3. Decide to revisit these worries during your designated thinking time.
  4. Redirect your focus to the present task, confident in your ability to address the thoughts later.
  5. During the scheduled thinking time, assess whether the worries still hold significance.
  6. Engage in problem-solving or shift your perspective on the worries during this allocated time, if necessary.
  7. Conclude the thinking time with an activity that lifts your mood.

Reforming the belief that worrying is uncontrollable requires consistent effort with challenging and experimental strategies. By evaluating evidence and experimenting with postponement, you can gradually weaken this belief’s foundation. As you persist in this journey, you’ll gradually free yourself from the grip of this belief, reclaiming control over your relationship with worry. Remember, belief transformation is an ongoing process, but with dedicated effort, you’ll untangle the hold of this belief and discover newfound control over your worries.

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