Dealing with Persistent Worry

When overthinking takes over: how to recognize it, manage it, and find support.

What is Persistent Worry?
Worry can help us plan—but when it turns into constant fear about worst-case scenarios or things out of our control, it can become overwhelming. Persistent worry, or rumination, keeps you stuck in the past or anxious about the future, making it hard to focus on the present.

Signs You May Be Struggling:

• Constant self-doubt or perfectionism
• Trouble sleeping or relaxing
• Physical symptoms like headaches or stomach pain
• Fear of failure or confrontation
• Trouble making decisions
• Feeling on edge or easily overwhelmed

Persistent worry may be linked to conditions like anxiety disorders, OCD, PTSD, or depression.

Self-Help Strategies:

• Set a worry time. Give yourself a short window to write out your worries—then move on.
• Take action. If something needs to be done, break it into small, doable steps.
• Stay active and connected. Daily exercise, sleep, and talking to others can reduce anxious thinking.
• Know your triggers. Notice when and why worry shows up—then redirect your focus.
• Use mindfulness. Try meditation, music, or yoga to ground you in the present.
• Let go of what you can’t control. Focus on solutions, not catastrophes.

When to Seek Help:

If worry is interfering with your daily life, consider speaking with a mental health professional. Cognitive Behavioural Therapy (CBT) is highly effective. In some cases, medication may also help.

Helpful Resources:

• Anxiety Canada – anxietycanada.com
• Canadian Mental Health Association (CMHA) – cmha.ca
• Sleep on It Canada – sleeponitcanada.ca

You’re not alone. Persistent worry can be managed—with support, self-care, and the right tools, peace of mind is possible