It Can Be Hard To Switch Off Everyday Worry – Here’s What a GP Recommends

Worry is an everyday issue for pretty much all of us – including every single one of general practitioner Dr Cerys Jones’s patients. Whether it’s dealing with the overwhelming stream of social media, work stress, the cost-of-living crisis or the gruelling day-in, day-out of parenting, the GP clearly sees the pervasive power of everyday worry, and how difficult it can be for most people to switch it off.

“I was just thinking back over the week, and I can’t think of a single consultation where there wasn’t an element of worry,” Dr Jones says.

She’s observed quite a bit about everyday worry in Aussie’s lives – and reckons there are a few things we can do about it. Spoiler: turning down the worry is not as hard as you think.

Why is it so hard to switch worry off?

Dr Jones has some idea of the causes. “How do you escape when the entire history of everything that’s ever existed is in your pocket?” she explains.

Plus, now that working from home means our beds can double as offices and dining tables as meeting rooms, Dr Jones says the boundaries between our work and home lives are becoming more and more blurred. While WFH is great for flexibility, it turns out it’s not so great for our mental health. “It’s all bleeding [together]. There’s no clear delineation between different aspects of your life.”

Add in financial pressures and hustle culture, and you’ve got yourself a worry soup.

Prevention doesn’t need to be fancy

People don’t usually like what Dr Jones has to say about this: stop using screens two hours before bed, get some exercise every day, get eight hours sleep, cut down (or totally stop) drinking alcohol. “The things that you need [to do] to be healthy are really uncomplicated and they haven’t really changed … it’s not fancy, it’s actually doing it [that’s] hard.”

Her other suggestions include grounding mindful breathing exercises that focus on slowing down your breath when you feel like you’re spiralling; setting aside a dedicated worry time when you can tick off specific issues in your journal and get on with your day; and having a system in place for checking in with people who care about you. “I don’t think you can underestimate the power of talking to someone that cares about you, even briefly,” she says.

The wonders of low-intensity cognitive behavioural therapy (LiCBT)

If you’re grappling with the gut punch of everyday worry but aren’t sure about seeing a psychologist, consider online LiCBT.

“Brains are pattern-recognition machines. LiCBT is about trying to identify those patterns that are no longer helpful and replacing them with more helpful thinking patterns,” Dr Jones says. One example she uses to illustrate LiCBT involves planning a hike, and then seeing that it has started to rain. “Instead of having a negative spiral, you can have a mantra of ‘Yes, but. ‘Yes, but I have a really good quality raincoat.’ ‘Yes, but why don’t I go to the museum instead?’ You can counter an automatic negative thought with a conflicting opinion.”

While LiCBT is not a magic cure – it requires time, homework and dedication to repeating your mantras – Dr Jones says it’s “like the gold standard for dealing with mild to moderate symptoms of worry and depression”.

Access a free, online check-in

The new Medicare Mental Health Check In service delivers LiCBT through online programs that people can do on their own or with support from a qualified mental health practitioner. It’s free, confidential and available at any time to people living in Australia. The government-funded service can help anyone struggling with everyday stress, worries or low mood, before they start feeling harder to manage.

Unlike other mental health services, Medicare Mental Health Check In doesn’t require a referral or existing diagnosis. With a focus on early intervention, it’s designed to help prevent everyday concerns from escalating into something more serious.

“I think that having access to online LiCBT is helpful for people who otherwise would think that their concerns aren’t big enough or important enough to go and seek help,” says Dr Jones.

This article is produced by Broadsheet in partnership with the Australian Government. If you’re experiencing mild mental health challenges, you can visit mentalhealthcheckin.gov.au or call Medicare Mental Health (1800 595 212).