We all worry—it’s part of being human. A little worry can even be helpful: it nudges us to prepare for the presentation, double-check the flight time, or plan for the future.
But for many of the leaders I work with, worry doesn’t stop there. It spirals. What starts as a protective instinct quickly becomes a mental loop—one that drains energy, clouds decision-making, and robs us of presence.
In preparation for The Energy Edge Program, coming January 2026, I found a rabbit hole on worry and thought I would share some of what I found and liked.
Psychologists describe worry as “repetitive negative thinking” — a pattern where our minds get stuck rehearsing possible threats and outcomes. Research shows that chronic worry is linked to heightened cortisol levels, impaired sleep, reduced problem-solving ability, and even long-term health risks like cardiovascular strain (Harvard Medical School, 2021). Instead of solving problems, worry often creates new ones.
And here’s the catch: worry convinces us that thinking harder is the solution. In reality, it keeps us locked in the future, disconnected from the present moment, and unable to act with clarity.
So how do we step out of the loop?
Dr. Neha Sangwan, MD, physician and communication expert, has developed a five-step process that helps people interrupt the worry cycle and return to grounded, courageous action. I’ve found her framework especially powerful for leaders who carry the weight of big decisions. Here’s how it works:
Ground Your Body to Regain Control
When worry takes over, the body follows — heart racing, stomach tightening, shoulders tensing. The first step is to pause and notice physical sensations. Deep breathing, pressing your feet into the floor, or placing a hand on your chest can calm the nervous system. Neuroscience tells us that focusing on the body activates the parasympathetic nervous system, helping to reduce the fight-or-flight response (Porges, 2011).
Name the fear
Vague anxiety is endless. But when you can clearly articulate it — “What I’m most afraid of is missing the deadline and disappointing my team” — the fear becomes concrete. Research on expressive writing shows that naming emotions and fears decreases their intensity and helps the brain process them more effectively (Pennebaker, 2018).
Check what’s true right now
Worry thrives on imagined futures. Ask yourself: “What do I know for sure in this moment?” This question pulls you back to reality. Often, the gap between what we fear might happen and what is happening is vast. Challenging catastrophic thoughts with present evidence — to break the cycle of rumination is key.
Re-program with affirmation
The brain loves repetition. If you’ve rehearsed worry 100 times, your neural pathways get stronger in that direction. Short affirmations help redirect. Something as simple as, “I can handle what comes,” gives your mind a new track to run on. Neuroscience research on neuroplasticity shows that these small shifts in self-talk can rewire thought patterns over time (Davidson & McEwen, 2012).
Ask: “What would courage do now?”
Worry paralyzes; courage mobilizes. Instead of solving every possible scenario, ask yourself: “What’s one small action I can take right now that reflects courage and self-trust?” Research on resilience shows that taking even one small step forward builds confidence and interrupts helplessness (Fredrickson, 2009).
Leading Beyond Worry
Worry will never disappear — nor should it. It’s part of our survival wiring. But unchecked, it hijacks our energy and keeps us from leading with clarity. By practicing Dr. Sangwan’s five steps — grounding, naming, checking truth, affirming, and choosing courage — we shift from spinning in circles to moving forward with intention.
As one client recently put it: “Worry doesn’t run my show anymore. I do.”
And that’s the real breakthrough: worry doesn’t get the final say – YOU do.
So this month, take a moment to pause and ask yourself:
Where has worry been running the show, and what would courage do instead?
Want to deepen your energy and resilience practices? Check out my new Energy Edge program, launching January 2026 https://foxdenconsulting.com/energy-edge-thriving-in-an-always-on-world/
