Worrying is a normal part of life and can be helpful in some scenarios. However, excessive worrying can take a toll on your mental and physical health.

When your worry starts to interfere with your daily activities and relationships, it’s time to take a step back and evaluate your thoughts and behaviors.

If you’re not sure whether you’re worrying excessively or not, here are 30 signs that indicate that you may be:.

1. You’re constantly thinking about the worst-case scenario

When you have a tendency to worry excessively, you tend to focus on the negative aspects of a situation. You may find yourself always thinking about what could go wrong instead of what could go right.

2. You have trouble falling or staying asleep

Constant worrying can keep you awake at night.

If you find yourself lying in bed for hours, unable to fall asleep because you’re worrying about something, or waking up frequently during the night due to anxious thoughts, you may be worrying excessively.

3. You feel tense and on edge most of the time

When you worry excessively, your body is in a constant state of stress. This can lead to feelings of tension, restlessness, and irritability.

4. You have physical symptoms such as headaches, stomachaches, or muscle tension

The physical symptoms of excessive worrying can manifest in different ways. Some people may experience headaches or stomachaches, while others may experience muscle tension or even chest pain.

5. You have difficulty concentrating

When your mind is consumed with worry, it can be challenging to focus on anything else. This can lead to difficulties in concentrating, completing tasks, or making decisions.

Excessive worrying can lead to feelings of avoidance. You may avoid social situations or other activities that you used to enjoy because you’re afraid that something bad may happen.

7. You seek constant reassurance from others

When you’re worrying excessively, you may seek constant reassurance from others to help ease your anxiety. While seeking reassurance isn’t always a bad thing, relying on it too much can make your worry worse.

8. You try to control everything

Excessive worriers often try to control everything around them. They may have a hard time delegating tasks or trusting others to handle things because they’re worried that something will go wrong.

9. You feel guilty or ashamed about your worrying

Some people who worry excessively may feel guilty or ashamed about their worry. They may believe that they should be able to control their thoughts and worry less, but this is often not the case.

10. You have difficulty letting go of worry

When you’re an excessive worrier, it can be challenging to let go of your thoughts and worries. You may find yourself ruminating on the same thoughts over and over again, or having trouble moving on from a specific worry.

11. You have a hard time making decisions

When you’re worrying excessively, making decisions can be challenging. You may feel overwhelmed by all the possibilities and unsure about which choice is the right one.

12. You feel like your worry is out of control

If you feel like your worry is spiraling out of control and you can’t reign it in, then you may be worrying excessively.

13. You have trouble relaxing

When you’re worrying excessively, it can be hard to relax. You may feel like there’s always something to worry about, even when you’re supposed to be taking a break.

14. You frequently check your phone or email for updates

Excessive worriers often feel the need to check their phone or email frequently to see if there are any new updates or information about a particular worry.

15. You become upset or anxious when things don’t go according to plan

When you’re an excessive worrier, you may have a hard time handling unexpected situations. You may feel upset or anxious when things don’t go according to plan.

16. You frequently apologize for your worrying

Some people who worry excessively may feel like they’re a burden on others because of their worry. They may apologize frequently for their anxious thoughts or behavior.

17. You feel like your worry affects your relationships

If you feel like your worry is impacting your relationships with others, then you may be worrying excessively. You may find it hard to connect with others or feel like your worry is getting in the way of your interactions with loved ones.

18. You have trouble focusing on the present moment

When you’re worrying excessively, it can be challenging to be present in the moment. You may find yourself dwelling on the past or worrying about the future instead of enjoying the present.

19. You’re constantly seeking information

Excessive worriers often feel like they need to know everything about a particular situation to feel comfortable. They may spend hours researching or seeking information to ease their anxiety.

20. You feel like you’re always waiting for something bad to happen

When you’re an excessive worrier, you may feel like you’re always waiting for the other shoe to drop. You may be overly cautious or on guard because you’re afraid that something bad will happen.

21. You feel like your worry is taking over your life

If your worry feels like it’s consuming your life and affecting your ability to function, then you may be worrying excessively.

Excessive worriers often turn to the internet or social media to seek reassurance or answers to their worries. While it’s okay to use these resources to learn and grow, relying on them too heavily can worsen your anxiety.

23. You feel like you can’t enjoy anything because you’re worried all the time

When you’re worrying excessively, it can be hard to enjoy life. You may feel like you can’t relax or let go because you’re always focused on your worries.

24. You struggle with indecisiveness

Excessive worriers often struggle with indecisiveness. They may have a hard time making choices or committing to a particular course of action because they’re worried about the outcome.

25. You’re constantly checking for signs of danger

Excessive worriers often have a heightened sense of danger. They may be constantly scanning their environment for signs of potential danger or harm.

26. You have trouble accepting uncertainty

When you’re worrying excessively, uncertainty can be challenging to handle. You may feel like you need to have all the answers and be in control of every situation to feel comfortable.

27. You feel like you’re always on high alert

When you’re worrying excessively, you may feel like you’re always on high alert. Your body may be in a constant state of stress, making it hard to relax or calm down.

28. You’ve tried to stop worrying, but can’t

If you’ve tried to stop worrying but haven’t been able to, then you may be worrying excessively.

It’s normal to have anxious thoughts from time to time, but if they’re persistent and interfering with your daily life, then it’s time to take action.

29. You rely on alcohol or drugs to cope with your anxiety

Sometimes, people who worry excessively turn to alcohol or other drugs to cope with their anxiety. While this may provide temporary relief, it can lead to more significant problems down the road.

30. You feel like your worry is irrational or out of proportion to the situation

If you feel like your worry is irrational or out of proportion to the situation, then you may be worrying excessively. It’s essential to recognize when your worry isn’t justified or is based on unfounded fears.

Conclusion

If you’ve identified with any of these signs, then it’s time to take a step back and evaluate your worry. Excessive worrying can have a significant impact on your mental and physical health if left unchecked.

Remember that it’s okay to ask for help and to reach out to others for support.