Life is stressful, meaning it’s pretty much impossible to go throughout it never having any worries.
However, there’s a difference between an occasional bout of anxiety and constant worry that you can never seem to turn off or escape from. You might not even realise you’re doing it, but if you have these habits, your chronic stress could just be taking over your life. If you relate to more than a few of these, it may be time to reassess how you handle your mental health — and of course get help from a professional if you think it might be beneficial.
1. You always expect the worst.
If you’re someone who constantly imagines the worst-case scenario, it’s a clear sign of chronic worry. You might think, “What if this goes wrong?” or “What if something terrible happens?” Such a negative thought pattern can lead to unnecessary stress and prevent you from enjoying the present moment.
2. You overthink every decision.
When you take forever to decide on something, no matter how small, it’s often because you’re worried about making the wrong choice. Whether it’s what to eat for dinner or what to wear, you find yourself weighing every possible outcome, even when it’s not needed.
3. You replay conversations in your head.
After every conversation or interaction, you might find yourself obsessing over every word you said and wondering if you said something wrong. You overanalyse, looking for hidden meanings and questioning how other people might have interpreted your words. The constant mental replay only increases anxiety and doubt.
4. You feel tense or on edge most of the time.
Chronic worrying often shows up physically. If you frequently feel tense, restless, or like you’re always waiting for something to go wrong, it’s a sign that your anxiety might be taking over. The constant state of alertness can drain your energy and make it hard to relax.
5. You struggle to let go of past mistakes.
If you can’t stop thinking about past mistakes, whether they were big or small, it might be because you’re worrying about what other people think or fearing you’ll make the same mistakes again. You replay them in your mind, wishing you’d done things differently, which stops you from moving forward.
6. You avoid situations to prevent potential worry.
Sometimes, you might steer clear of certain situations because you’re afraid they’ll cause you anxiety. This can include avoiding social events, meetings, or conversations that might trigger your worries. While it might give you temporary relief, it can isolate you and prevent personal growth.
7. You struggle to relax or switch off.
Chronic worriers often have trouble unwinding, even when they’re not dealing with anything stressful. Your mind races, and you might find yourself thinking about potential problems or issues in the future instead of focusing on the present. Relaxation feels impossible, and you feel constantly on high alert.
8. You constantly seek reassurance.
If you find yourself asking people for reassurance over and over again, it might be because you’re anxious about making decisions or wondering if you’re doing things correctly. Whether it’s asking someone if your outfit looks okay or if you’ve made the right choice, your need for validation can be a sign of underlying worry.
9. You struggle with sleep or have nightmares.
Worrying doesn’t just take a toll during the day—it can disrupt your sleep, too. If you lie awake at night thinking about everything that could go wrong, or if you have trouble falling asleep because your mind won’t stop racing, it’s a sign that chronic worrying is affecting your health. Nightmares or restless sleep are also common for those who worry excessively.
10. You have a habit of making “what if” lists.
If you find yourself constantly making lists of “what if” scenarios, where you imagine every possible negative outcome, it’s a clear sign of chronic worry. While it may seem like a way to prepare for the worst, this habit often keeps you trapped in a cycle of fear and prevents you from focusing on solutions.
11. You second-guess yourself all the time.
Chronic worriers tend to doubt their own decisions, wondering if they’ve made the right choice or if they should have done something differently. The constant second-guessing can create anxiety and prevent you from moving forward with confidence.
12. You catastrophise small problems.
If you find yourself blowing small issues out of proportion, you may be prone to catastrophising. For example, if something minor goes wrong at work, you might think, “This is going to ruin everything.” Thinking this way can lead to overwhelming anxiety and stress that doesn’t match the actual situation.
13. You try to control everything.
Worrying often stems from the fear of losing control. If you find yourself obsessing over every detail and trying to manage every aspect of your life, it’s a sign of chronic anxiety. You might feel the need to plan everything meticulously, hoping that by controlling your environment, you can avoid future problems.
