Let’s talk about worry, that strange human pastime that takes up far too much of our time and mental bandwidth. It’s as though our brains are wired to be like those noisy neighbours who can’t stop imagining worst-case scenarios, even when everything is perfectly fine.

We all do it, of course. We worry about things big and small, reasonable and absurd. But when you really stop to think about it, worry is perhaps one of the most futile endeavours humans have ever invented.

The futility of worrying

Here’s a radical idea: if you have a problem you can’t do anything about, worrying won’t magically change the outcome. And if you can do something about it, wouldn’t your energy be better spent actually doing that thing instead of fretting about it?

Consider this gem of folk wisdom:

Worry is like a rocking chair—it gives you something to do but gets you nowhere.

Real-life tales of worry gone awry

Take the case of Tom, a self-professed worry champion. Tom once spent two whole weeks stressing about whether his car battery would survive the winter. He barely slept, constantly imagining scenarios involving being stranded on icy back roads. What did he do about it? Nothing. He just worried. And, as it turned out, the car was perfectly fine.

Or consider Mary, who agonised over an upcoming work presentation. She imagined every possible disaster, from forgetting her slides to fainting mid-sentence. The day came, and she delivered her talk flawlessly. Her takeaway? “I wasted days worrying when I could have practised a bit more and gotten some sleep.”

Big things, or small things. We all waste time and energy worrying about things that will never happen.

Why do we worry?

Worry often masquerades as a form of preparation; a way to control the uncontrollable. But neuroscientists will tell you that worry often does the opposite – it clouds your thinking, ramps up stress hormones, and leaves you mentally exhausted.

How to overcome worry

So how do you break free from worry’s clutches? Here are some simple strategies:

1. Take action if you can

If you’re worried about something you can fix, channel your energy into doing just that. Write that email, book that appointment, or make that phone call.

2. Challenge your thoughts

Ask yourself: Is this thought helpful? Is it true? Often, worries are rooted in assumptions or exaggerated fears.

3. Use the “What’s the worst that can happen?” trick

Sometimes facing your fear head-on can be oddly liberating. Visualise the worst possible scenario and how you’d handle it. Most of the time, it’s not as bad as your imagination would have you believe.

4. Practice mindfulness

Mindfulness helps you stay grounded in the present moment instead of spinning off into hypothetical futures. Even just a few deep breaths can help.

5. Schedule “worry time”

Give yourself 10 minutes a day to worry about everything. When the time’s up, let it go. Weirdly enough, it works.

6. Reframe the situation

Think: What if this turns out well? Optimism isn’t about ignoring challenges, it’s about imagining solutions.

Why not worry?

Life has a funny way of sorting itself out, often despite our best efforts to predict disaster. So the next time you find yourself spiralling into “what if” territory, remember: If you can fix it, fix it. If you can’t, let it go. Worry may feel productive, but it’s just draining your energy for no good reason.

As Mark Twain once said,

I’ve had a lot of worries in my life, most of which never happened.

Wise words from a man who probably knew a thing or two about the futility of fretting.

So why worry? Life will carry on—one way or another.

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