I love quirky, pithy quotes. Even better, I like to acquire articles of clothing that showcase these quotes. One of my favorite sweatshirts features this saying: “Maybe Worrying About it Will Help” with a cartoon character seriously considering this clearly absurd statement. However, despite its absurdity, how often do we fall into the habit of spiraling into a worry cycle over so many aspects of our life? If we take a step back and think about it, we may be wasting precious time on an activity that gives back to us very little.
Now, don’t get me wrong – not all worry is bad. The human brain, in fact, has evolved to acquire the capacity to worry so there must be some advantages to our survival to have this. If we dig a little deeper into neuroanatomy (bear with me here), we can see the origins of this type of advanced thinking when mammals developed the Anterior Cingulate Cortex (ACC). The ACC is pivotal in helping us decide if something is a threat and whether we should separate from this situation or not. Research indicates that the ACC influences both the acquisition and expression of “fear memory” and this can be demonstrated by studies that look at mammals who do not have a well functioning ACC, whereas these subjects no longer care for their young, and the young no longer have a “separation cry” that is standard for most mammals.
For these reasons we see why the ACC is absolutely critical to the survival of our species. However, this part of our evolved brain also plays a significant role in the processing of worry and rumination, key components of anxiety and depression, thus delivering much of the suffering that we experience as human beings too. Getting “stuck” is really where much of the problem lies. We ping-pong back and forth between worrying about the future and regretting decisions we made in the past. Ironically, that which tries to keep us from being separated from our “safe spaces” actually creates great separation within our own minds and sense of well being.
So how can we effectively manage all the distress that we carry when we worry excessively? Thankfully, there are many approaches that can be helpful. The key really is to find attachment and connection to a place of safety. In the moment, a practice that taps into mindfulness can help. A few minutes of meditation or deep breathing can bring you back to your body. What we may not realize is that it is only “in the moment” where we really need to exist, the place that we can take control and find some groundedness. With mindfulness, the ACC is activated in a way that tells us that there is no threat and we should attach to ourselves again. This produces feelings of safety and calm. What’s more, our “thinking brains” (the Prefrontal Cortex) comes back online and we can reason through tricky situations better.
Will worrying about it help? Probably not. But let’s reframe this to work for us. Transforming worry into an opportunity to practice mindfulness and mediation can ultimately build resilience and the ability to regulate our emotions better and live better with uncertainty.
