Written by: Francis Eijsackers, Expert Contributor
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A few months ago, I found myself facing a new and unfamiliar situation—I was temporarily out of work. While the extra time gave me the freedom to pursue activities I enjoyed, I sometimes struggled with negative thoughts. It seems natural to worry occasionally about the future, imagining what could go wrong or envisioning a chain of negative events. These are all forms of worrying.
Interestingly, a certain amount of worry can actually be healthy. It can enhance performance and motivate action. Experts believe that worrying evolved as a constructive problem-solving behaviour. In a fascinating article titled “Why We Worry” from Scientific American Mind, some intriguing insights were shared about how our brains approach worry. What is its purpose? Here are some key takeaways:
Negative Consequences of Worrying
While worrying can be healthy in moderation, it can also backfire, leading to stress and anxiety. This often happens when we feel a strong need to control everything. The long-term effects can be damaging. Prolonged stress weakens the immune system, and excessive worrying causes the sympathetic nervous system to respond less effectively to threats. It can even dull our emotional responses over time.
The Vicious Circle
Worrying often traps us in a vicious cycle. It begins with a need for control, which drives the worry. This triggers increased brain activity in areas responsible for planning, reasoning, and impulse control. The brain also activates the insula and amygdala. The insula reinforces the tendency to worry by making us believe we can prevent potential losses, while the amygdala—responsible for processing negative emotions—triggers our fight-or-flight response. This results in heightened alertness, anxiety, and physical sensations like tension and fear. Unfortunately, our attempts to eliminate these thoughts often make matters worse. By trying to "control" unwanted thoughts, we inadvertently reinforce the cycle.
Balancing Healthy and Unhealthy Worry
The line between healthy and unhealthy worrying can be tricky to define. A certain level of worry can enhance performance—successful people often score slightly higher on the worry scale. But excessive worrying decreases functionality and hinders our ability to lead effectively. As a leader, it’s essential to manage your thoughts because they directly impact how you listen, communicate, and support your team. When I realised how my negative thoughts were affecting my brain, immune system, and emotional responses, I knew I needed solutions—preferably quick and effective ones.
6 Tips to Turn Worry into Action
Tip 1: Visualise Your Dreams
Negative thoughts are, in essence, a form of visualisation. This is powerful because what you imagine has a significant impact on your emotions. Instead, visualise positive outcomes daily. This can create a positive feedback loop that spirals upwards. I started using a pre-printed diary to write down my dreams in great detail, and it was transformative.
Tip 2: Practice Meditation
Your thoughts are just that—thoughts. Meditation helps you observe them from a distance, giving you the power to decide which ones to engage with. You can choose to let go of negative thoughts and focus on the positive.
My yoga teacher often reminds us, with her soothing voice, that thoughts are like clouds passing by. You can observe them or simply let them float away.
Tip 3: Breathe ConsciouslyBreathing exercises activate the parasympathetic nervous system, breaking the cycle of negative thinking. Deep abdominal breathing increases serotonin levels, a neurotransmitter that promotes relaxation, happiness, and better sleep. Whenever I felt stuck in negative thoughts, I would focus on my breathing. Conscious, deep breaths were my go-to solution.
Tip 4: See Life as a Learning Process
If your brain fears mistakes, it’s natural to criticise yourself or dwell on negativity. Instead, embrace life as a learning process. Mistakes are essential for personal growth. For me, this was a tough lesson, but I can now look back and see what I gained. I learned exactly what I no longer want, which is a great foundation for new opportunities.
Tip 5: Practice Gratitude
Gratitude is a powerful antidote to negativity. Take time each day to reflect on what you’re thankful for—perhaps just before bed. This habit can help you fall asleep in a positive frame of mind and wake up feeling refreshed. I used my diary to jot down things I was grateful for each day. Writing them down solidified the connection between my thoughts and feelings, releasing dopamine—a neurotransmitter linked to happiness, motivation, and focus.
Tip 6: Create Positive Routines
Just as repetition reinforces negative thoughts, it can also strengthen positive ones. Commit to practising the tips above consistently, and they will become second nature. I’ve embraced a bit of a “Eat, Pray, Love” lifestyle—I enjoy cooking, reading, and, most importantly, I’ve learned to love myself.
A Final Note
Negative thoughts are natural, but they don’t have to control you. By taking small, intentional steps, you can shift your perspective and unlock a healthier, more positive mindset. As a leader, prioritising your mental well-being empowers you to lead yourself and your team with clarity and strength.
About the Author
Francis Eijsackers, MBA, is an award-winning entrepreneur and mental health professional, with a passion for networking and connecting with people globally. She is the CEO of Francis4YourPractice, an organisation and consultancy agency specialising in interim management, people management, and practice organisation for the healthcare sector.
Francis4YourPractice provides essential support to healthcare organisations, working purposefully, results-oriented, and passionately to optimise your operations. With extensive experience managing over 700 people, Francis is an invaluable resource for tackling questions about leadership, integrity, and mental health for leaders.
Her motto? Never stop learning—commit to lifelong development.
For more information, visit https://www.linkedin.com/in/francis-eijsackers/
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