“Worry: Its Origins, Effects on the Brain, and How to Manage It”
Self portrait- worry to strangle
The Origin of the Word ‘Worry’”
The word worry has its roots in Old English, stemming from the verb wyrgan, which originally meant "to strangle." Over time, this word evolved to describe persistent mental distress or anxiety. Today, worry is well-established as the feeling of "mental unease or concern about potential problems."
Although the meaning has changed over the centuries, the metaphor remains: when you worry, you are figuratively "choking" your own thoughts, caught in a loop of tension and concern about what might go wrong. It can easily weave itself into your daily life, shaping how you think, feel, and act.
In this article, we’ll explore the nature of worry—why it’s more than just a mental process, how it impacts both your brain and body, and what you can do to lighten its grip.
Worrying: A Whole-Body Experience
Worry is an intriguing state of mind. It pulls you into a stream of negative thoughts, triggering emotions—often anxious in nature—and corresponding physiological responses. It is not just a mental process; it involves the entire body. In essence, you are signaling to our body that something might go wrong. How, then, can we relax?
Cognitive Aspect:
Worry often involves rumination—a cycle of persistent, negative thoughts about what might happen in the future.Emotional Aspect:
Worry creates stress, anxiety, fear, and unease, which amplify the distress.Physiological Aspect:
Thoughts can change our physical state, leading to symptoms like heart palpitations, muscle tension, insomnia, and more.
“Worry’s Ancient Roots and Modern Triggers”
Worry has been with humanity since the dawn of time. As a survival mechanism, it helped our ancestors plan ahead, gather food for winter, and remain vigilant against predators. In those days, worry was immediate and practical—rooted in real threats.
Today, worry persists, but it is often more abstract. Instead of focusing on survival, we worry about issues like money, relationships, and future uncertainties. These modern worries are less immediate but can feel just as pressing.
For instance, we might worry about how to sustain ourselves financially, what others think of us, or how to protect ourselves from potential harm. Past difficulties can make us overly cautious, and we often worry most when we feel a lack of control.
The Seduction of Worry
Worry is seductive because it gives us the illusion of control. It feels as though we are taking care of a problem by thinking about it incessantly. However, chronic worry can take over when these anxious thoughts become overwhelming and persistent.
Chronic worry often revolves around the things we care about most: our family, relationships, health, and other personal concerns. These thoughts can feel endless, causing significant distress even when no real threat exists.
Why We Worry: The Brain’s Role
Some people are naturally predisposed to worry due to temperament, while others experience chronic worry as a result of brain overactivity. SPECT scans of individuals with chronic worry reveal heightened activity in the anterior cingulate gyrus (ACG), a part of the limbic system in the brain.
The anterior cingulate gyrus (ACG) plays a crucial role in cognitive flexibility. When it becomes overactive, it can lead to:
Persistent worry
Mental rigidity and inflexibility
Difficulty letting go of past traumas
Obsessive thoughts
A tendency to say "no" to everything
This overactivity is often associated with low serotonin levels in the brain. Understanding the role of the ACG provides insight into why some people get "stuck" in cycles of worry and rumination.
Supporting Your ACG: Physical and Psychological Approaches
Physical and psychological trauma can lead to changes in the volume and connectivity of the anterior cingulate gyrus (ACG), affecting its ability to function properly. Stress, too, often increases activity in this region.
Thankfully, there are ways to support your brain and mental health at home. While professional care is sometimes necessary, small lifestyle changes can make a big difference.
Supporting Your Brain: Dietary and Lifestyle Strategies
You can boost serotonin levels naturally through your diet. While this may not be the most direct method, it’s an easy and proactive step you can take at home:
Eat Healthy Carbohydrates: Foods like sweet potatoes, fruits, and whole grains help regulate blood sugar levels and support serotonin production.
Include Tryptophan-Rich Foods: Eggs, tofu, and nuts are excellent sources of tryptophan, an amino acid essential for serotonin synthesis. (Opt for organic and antibiotic-free animal products when possible.)
Limit Sugary Foods and Refined Carbohydrates: These can cause energy crashes and negatively impact your mood over time.
Boost Your Vitamin D Levels: Get tested if needed, and ensure you're getting enough sunlight or supplementation. Vitamin D plays a vital role in serotonin regulation.
Move Your Body Daily: Exercise not only improves brain chemistry and creates a sense of well-being but also serves as a distraction from intrusive thoughts.
Addressing Unhealthy Worry Patterns
Beyond dietary changes, addressing your worries directly can reduce the mental load on your ACG:
Make an Inventory of Your Worries: Write down what you’re worried about. Ask yourself:
Is this worry necessary?
Am I truly helping the situation by worrying?
Distinguish Between Healthy and Unhealthy Worry: Healthy worry has its place—it keeps us safe and helps us prioritise what’s important. But excessive worry often provides an illusion of control without practical benefits.
Supporting your brain and mental health is about balance. Small lifestyle changes like eating well, moving your body, and managing your thoughts can significantly improve your well-being.
Remember, it’s normal to worry, but it’s equally important to recognize when worry is no longer serving you. Learn to focus on what you can control and let go of the rest.
Which of these steps feels most doable for you right now?