When Our Beliefs Feel Stronger Than the Truth: How to Cope with Worry
Everyone experiences worry and fear at some point in life, often around the “what ifs.” Usually, we can balance our worries with logic, recognizing that as real as our worries feel, they aren’t always based on reality. However, sometimes, our fears feel so overwhelming that they seem to defy all logic and truth.
Imagine this scenario: Let’s say my biggest fear is being in a tornado. I’ve read about them, seen videos, and understand how devastating they can be. The unpredictability of tornadoes, especially when they’ve been in the news, has heightened my anxiety. Although the news is focused on other states, I begin to worry that a tornado could strike right in the middle of my office…in Dublin, California.
As the worry intensifies, my mind convinces me that it’s not just possible, but likely—transforming the fear into a certainty. Even though I know, logically, that a tornado in my location is incredibly rare, my mind has reshaped that truth. I’ve created a reality based on fear, not facts.
When Worry Feels Like the Truth: Understanding How the Brain Works
Our brains are wired to protect us, often by anticipating worst-case scenarios. But sometimes, this protective mechanism can misfire, leading us to create a version of the truth that doesn’t match reality. Our fears may feel so real that we can’t always recognize when they’ve veered off course.
For example, in the case of my tornado worry, no amount of logic or factual information can convince me that a tornado won’t strike in Dublin. The truth is, the likelihood of a tornado hitting this area is extremely low, but my belief feels so true that it’s hard to see things any other way. Our beliefs feel so strong that we often think others should naturally agree with them.
As an experienced Dublin therapist, I’ve worked with many individuals who face worries that feel just as real. These worries often have no basis in reality, but they are rooted in the brain’s instinct to keep us safe. The challenge, however, is that the brain sometimes interprets a threat incorrectly. This leads to heightened anxiety, which can limit your ability to live fully.
How to Cope with Worry: Practical Techniques from a Dublin Therapist
While it’s normal to feel anxious at times, it’s essential to develop healthy coping strategies to cope with worry before it takes over your life. Here are some techniques that can help you manage your anxious thoughts and regain control:
1. Challenge the Evidence
Start by looking at the evidence for and against your worry. In my tornado example, I could ask myself: What are the actual chances of a tornado occurring in Dublin, CA? Are there tornadoes in my area? What’s the likelihood of it happening during work hours? Often, when you break down the worry and assess it logically, you’ll see that the fear is not grounded in reality.
2. Shift Your Focus to the Present
Worrying about future events is often a product of our minds spinning into the unknown. Instead of focusing on "what ifs," try grounding yourself in the present moment. Mindfulness exercises, such as deep breathing or focusing on your surroundings, can help you redirect your attention and stop the spiral of anxiety. As a Dublin therapist, I guide clients through mindfulness techniques to help them stay rooted in the here and now.
3. Reframe Your Thoughts
Our brains are powerful, and sometimes our negative thoughts can feel like truths, even when they aren’t. Cognitive Behavioral Therapy (CBT) is a powerful tool that helps people reframe their thoughts. With this approach, you can learn to challenge irrational beliefs and replace them with more balanced, realistic thoughts. For example, instead of believing that a tornado is about to strike, you could reframe the thought by reminding yourself that tornadoes are extremely rare in your area and there’s no reason to believe one will happen.
4. Use Coping Strategies to Manage Anxiety
In therapy, we explore a range of coping strategies to help manage anxiety and worry. These could include physical techniques like deep breathing, progressive muscle relaxation, or journaling to release pent-up thoughts and feelings. Practicing self-care routines, such as regular exercise, healthy eating, and adequate rest, can also help build resilience against anxiety.
5. Build a Support System
Sometimes, facing worries alone can make them feel even more overwhelming. Building a strong support system of family, friends, or a therapist can help you feel less isolated with your thoughts. If you’re struggling with anxiety and worry, reaching out to a Dublin therapist can provide the guidance and support needed to work through these challenges.
When It’s Time to Reach Out: Therapy for Worry and Anxiety
If you find that your worries are taking over your life, it might be time to reach out for help. A Dublin therapist can work with you to explore the underlying causes of your anxiety, develop realistic thinking patterns, and teach you effective coping strategies to regain control. Therapy can help you identify patterns of thinking that may be contributing to your worry, and equip you with tools to manage it effectively.
Book Your Free Consultation Today
Are you ready to start working through your worry and anxiety? If you're ready to learn how to cope with worry, I’m here to help. Book a free consultation today and take the first step toward feeling better and gaining control over your anxiety.