Why We Worry: Understanding our Brain’s Attempt to Keep Us Safe

If you’re someone who overthinks everything, trust me — I get it. I used to live in a constant state of what-if

• What if something bad happens?

• What if I can’t handle it?

• What if I mess it all up?

It didn’t take much to get me feeling anxious and stuck in my head. It could happen when I was anticipating a tough conversation, waiting to hear back from someone or even just sitting alone with my thoughts. Not feeling sure about how things would work out I found myself replaying things in my head, over-preparing, scanning for every possible outcome, and I thought doing this helped. I would get stuck in my own head, overanalyzing everything, and second-guessing every decision I made. It felt like I was trying to protect myself by thinking through every possible scenario. But all it really did was leave me mentally drained and exhausted.

We’re all familiar with that feeling of anxiety and worry.  Something has happened or your about to do something and your not sure how it’s going to work out and that uncertainty creates discomfort because we don’t know if we’re going to be okay or not. It’s a horrible and often unnecessary feeling but the main reason we continue to worry in moments where we are faced with uncertainty is because in the past, we’ve worried about something and everything has turned out fine. Maybe it didn’t turn out perfectly but the worse case scenario you’re was playing out in your head usually doesn’t happen either. So as a result, your brain begins to pair that feeling of worry with a positive outcome, that everything will be fine. Our brain mistakenly makes a connection: Worrying helped us get through that. If we worry enough, we can avoid disaster. If we stay anxious, we’ll stay prepared.

Overtime your brain is convinced that worrying about negative outcomes prevents them from happening, and sometimes he can prevent them. Worrying can certainly motivate us to take action and might help us solve a problem, to look something over, or double check our work.

Historically, this made a lot of sense, for instance if our ancestors heard a rustle in the bushes, worrying about whether it was a predator or danger could literally save their lives. Our brains evolved to be threat detectors, constantly scanning for threats or perceived threats so we could anticipate, prepare, avoid harm, or react quickly. In other words, worry used to be a survival tool. Think back to a time when you were anxious about a situation, maybe a job interview, a health concern, a tough conversation. You worried about it for days, imagined all the outcomes, lost sleep and then it passed. Maybe it wasn’t perfect, but you got through it so our brain took note. Worry is something our brains were designed to do, especially when faced with danger or uncertainty.

We’ve been conditioned to believe that if we anticipate every possible bad outcome, we can somehow prevent it. That’s why many of us still try to “mentally rehearse” worst-case scenarios believing it will protect us from being caught off guard. and even though this strategy does help sometimes it takes a tremendous tole. Severe worry is stressful and at times makes our lives harder because it prevents us from resting and relaxing. It hinders our ability to go about our day and take care of our lives. It takes control of our thoughts and saps our energy.

And that’s the uncomfortable truth about worry: it gives the illusion of control without offering real protection. Instead, it can exhaust us, drain our energy, and pull us out of the present moment.

So what can we do about it?

1. Notice the pattern.
   Start to recognize when worry shows up and how your mind is trying to “solve” uncertainty by overthinking. Awareness is the first step.

2. Gently challenge the belief.
   Ask yourself: Is it true that worrying made things turn out okay? Or did things work out because I managed, adapted, or simply waited it out?

3. Practice sitting with uncertainty.
   Remind yourself: I don’t have to have all the answers right now. Not knowing doesn’t mean something bad will happen.

4. Shift toward supportive self-talk.
   Try replacing “What if it all goes wrong?” with “What if I can handle it no matter what happens?”

At Blue Mind Mental Health Services, we understand how overwhelming worry and anxiety can be, especially when it feels like your brain is stuck on overdrive. Our work is rooted in helping people build healthier relationships with their thoughts, develop tools for emotional regulation, and learn to live with more confidence and calm even when the future feels uncertain.

If you’re feeling stuck in worry, you’re not alone. And you don’t have to navigate it by yourself.

Interested in support?
We’re here to help! Click here to book a FREE CONSULT with a therapist and learn more about how we can support your mental health journey.