Overview
In this module you learn how to accept that life is unpredictable, reduce the amount of time and effort you spend worrying and increase positive action, even when difficult or unfortunate things happen.
To access the non-conforming version of this module, see Worry myths learning module.
Below is the transcript for the Worry Myths YouTube video.
Transcript
[Background music plays for the duration of the video.]
[Visual: Workplace Strategies for Mental Health, compliments of Canada Life logo fades in and then out.]
[Visual Description: A puzzle with a missing central piece is shown, with the missing area highlighted.]
[Audio] Life often feels like a puzzle with missing pieces.
[Visual Description: The background changes to teal. White text appears: "Uncertainty can feel unsettling."]
[Audio] But we can't always predict what's coming, and that uncertainty can feel unsettling.
[Visual Description: A woman sits on a couch, holding her head in her hands, appearing worried. A purple background panel appears on the right with the text: "Sometimes we get stuck believing certain 'worry myths'". This text dissolves and is replaced by: "Myth – Worrying shows we care". This text then dissolves and is replaced by: "Myth – Worrying protects us from bad things". The purple panel and text disappear. A new teal box emerges in the screen's center with the text: "It can actually add to our stress and the stress of those around us."]
[Audio] But sometimes, we get stuck believing certain "worry myths" such as thinking worrying shows we care, or that it somehow protects us from bad things. It can actually add to our stress and the stress of those around us.
[Visual Description: A woman works on a laptop at a desk next to a window, appearing thoughtful. A green background panel appears on the left with the text: "Consider whether your worry is improving the situation". This text is then replaced by: "Or just adding more tension?"]
[Audio] It’s time to challenge the idea that worry is helpful. Consider whether your worry is actually improving the situation, or just adding more tension?
[Visual Description: An illustration of a running person is drawn on screen. Text appears: "Choose action."]
[Audio] Instead of letting worry hold us back, we can choose action.
[Visual Description: A woman holding a coffee crosses a city street.]
[Audio] This might mean clarifying what needs to be done or what is possible, or simply taking a walk to clear your head when you have no control of the outcome.
[Visual Description: A woman hikes in a forest.]
[Audio] Choosing action over worry allows us to navigate life's ups and downs with more confidence and less stress.
[Visual description : A video of a man smiling while driving in a car appears.]
[Audio] It’s about responding in a way that truly serves you.
[Visual Description: Background music continues; narration stops. The heading "The worry myths concepts:" appears centered and moves to the top. An infographic forms piece by piece:
- A teal rectangle with a checked checkbox icon above it, heading "Accept," and text: "There are things you can’t control, including the actions of others." This box slides left.
- A green box appears beside it with a magnifying glass icon above it, heading "Identify," and text: "When worry is keeping you stuck in fear or unhappiness." Both boxes slide up.
- A purple box appears below them with a question mark icon above it, heading "Challenge," and text: "There are things you can’t control, including the actions of others." This box slides left.
- A final teal rectangle appears with a running person icon above it, heading "Act," and text: "Control what you can, including your thoughts and actions." The completed infographic from the "Worry Myths" PDF is displayed, then fades to white.]
[Visual: The Workplace Strategies for Mental Health, Compliments of Canada Life logo animates in and out.]
[The music fades out.]
[Visual Description: On a teal background, white text appears: "Search for other useful tips on the Workplace Strategies website. clwsmh.com/elearning."]
The unpredictable nature of life
What's on your mind?
Think about something that you worry about constantly. Type it in the box below and then click the picture.
Often, worry adds stress without solving the problem.
Consider if your worry improved the situation, or did it just make you feel stressed? Often, worry adds stress without solving the problem.
Life is full of twists and turns. We can't control everything, and sometimes, things happen that we didn't expect. It's natural to feel uncertain or even a little scared about the unknown. However, some of us fall into the trap of believing that we have no choice but to worry. We may even believe that if we worry enough, we can somehow stop bad things from happening.
But here's the truth: Worry rarely prevents negative outcomes. Instead, it can create stress, making us feel unhappy and frightened, even when there's no immediate threat.
Worry is one thing you can control.
A big step in controlling worry is simply accepting that life is unpredictable – for both good and bad. We can take steps to be prepared, but worry itself isn't a solution.
Identifying worrying myths
Have you ever heard yourself say things like: "I worry because I care," or "If I don't worry about it, it won't get done"? These are common "worry myths." They make us believe that worry is helpful or even necessary.
Let's look at a few worry myth examples. Walk through the scenarios below.
Worry myth #1
"Worry shows I care."
Scenario:
Your friend is going through a tough time, and you're constantly worrying about them. You think, "If I stop worrying, does it mean I don't care enough?"
Reflection question:
Does your worry actually make things better for your friend, or does it add to your stress and potentially theirs?
Reality check:
True care is often shown through action – like offering support, listening, or simply spending time together. Worrying can sometimes make us feel stuck, rather than helpful.
Worry myth #2
"If I'm not worried, I'm not trying hard enough."
Scenario:
You have a big project at work. You feel a constant pressure to worry about every detail, believing that this worry drives you to perform better.
Reflection questions:
Does this worry truly improve your performance, or does it just make you feel anxious and overwhelmed? Could your worry lead to burnout?
Reality check:
High performance often comes from clarity, planning, and focusing on tasks. Worry can create unnecessary pressure, clouding your judgment and making it harder to prioritize.
Worry myth #3
"Worrying can prevent bad things from happening."
Scenario:
You worry constantly about your finances, thinking, "If I don't worry about money, I'll end up broke."
Reflection question:
Will worrying alone ensure your financial well-being, or are there more practical steps you could take?
Reality check:
Worrying about a problem is different from solving it. Practical actions like creating a budget, making a savings plan, or seeking advice are much more effective than simply worrying.
Challenging the value of worry
Once you recognize the worry myths you're telling yourself, the next step is to challenge them. Ask yourself:
- Is this worry actually helping me?
- What is the real cost of this worry to my well-being?
- Is there a more productive way I could spend this mental energy?
It's about shifting your mindset from believing worry is a protective shield to recognizing it as a potential burden.
Drag the "Worry Myth" to the trash box and the "Helpful Response" to the "Action" box.
- Trash ( Not a helpful response)
- "Worrying about my presentation will make it better."
- "I need to worry about my child constantly to keep them safe."
- Action (Helpful response)
- "Practicing my presentation will make it perfect."
- "Teaching my child safety skills helps keep them safe."
Action is often more effective than worry.
Choosing a more helpful response
Worry will happen. Worrying without taking action can make stress worse. Sometimes, the "action" isn't about fixing a problem directly, but about how you respond to the situation.
Consider these helpful responses instead of worry:
- Acceptance
- For things you truly cannot change, practice accepting the situation. This doesn't mean you like it, but it means you stop fighting against reality, which can reduce your stress.
- Self-care
- Sometimes, the best action is to step away and recharge. Take a walk, practice deep breathing, or find a healthy distraction. This helps you return to the situation with a clearer mind.
- Problem-solve
- If there's something you can do to improve the situation, focus your energy on creating a plan and taking steps.
- Seek support
- Talk to your leader, a trusted friend, family member, or professional. Sharing your worries can lighten the load.
- Offer support
- Rather than worrying about someone, ask them what you can do to help. Understand people are not always ready to accept help, but offering it may be the best action you can take in the moment. It can mean they’ll be more likely to reach out to you when they are ready. In the meantime, accept that what happens to other people is not within your control and worrying about them serves no useful purpose.
Choosing a more helpful response allows you to navigate uncertainty and unpleasant realities in a way that better serves you. It builds resilience and helps you focus your energy where it can make a real difference.
Knowledge check
See Responses below to see the answers to the following 2 questions.
- If you're caught in the worry myth, "Worry shows I care", what's a more helpful response?
- a. Worry even more to show deep care.
- b. Tell the person you're too worried to help.
- c. Ask the person how you could be helpful or spend time with them.
- d. Avoid the person to prevent further worry.
- What is the first step in addressing worry myths?
- a.Immediately solve all your problems.
- b.Accept that life is unpredictable.
- c.Avoid thinking about anything that causes worry.
- d.Compare your worries to others.
Responses
- c. Ask how you could be helpful or spend time with them. True care is often shown through action and support, not just internal worry.
- b. Accept that life is unpredictable. Accepting unpredictability is a crucial first step in managing worry.
Tip sheet and resources
- Worry myths webpage
- Worry myths microlearning module
- Worry myths infographic | PDF
- For more Microlearning modules like this one
We welcome your feedback on this module or any of our resources. Please contact us with your suggestions.