In 1988, Bobby McFerrin released a catchy little song called “Don’t Worry. Be Happy.” It was a worldwide hit that propelled him to fame, and earned him a Grammy award for being one of the most recognizable and well-loved songs. The message was in the chorus. It was simple and prescriptive. The song noted that “In every life we have some trouble, but when you worry you make it double. Don’t worry. Be happy.” Then the song listed the problems that could occur in a person’s life such as financial problems, loneliness, eviction, and homelessness. Despite those things, the song encouraged a positive outlook and made it clear that worrying would not help and could make things worse, cause health problems, and bring the people around you down. So, you might as well be happy.
To worry is to fret, brood, or ruminate on a concern – real or imagined. Sometimes worry refers to a specific problem. In Spanish, the word worry is like preoccupy. When I express a concern or apology to a Spanish speaker, they usually reply “No se preocupe”, which means “Don’t (you) worry.”
Worry has been with humanity since biblical times, and it remains with us today. In 2025, The Global Statistics website reported that “70% of adults say that current events make them anxious, with 77% worried about the economy and 69% over gun violence.” One look at the local and national news confirms this. And as we approach the new school year, we see how worry reaches down to children and young people, whether that is fear of not fitting in, making decent grades, bullying, or online harassment through social media. All these things enter our minds and cause some worry, anxiety and fear. Some of these feelings are normal when entering a new and unfamiliar situation.
A healthy amount of anxiety may prompt us to action or help us prepare ourselves for something like a test, a presentation or an interview. Having healthy concerns may help us avoid problems and may even lead us to find solutions to our worries and fears. But when we allow these concerns to preoccupy us or overwhelm us, or even paralyze us, we are not present to the people and the world around us today. Worrying thoughts can take up too much space in our minds and keep us from operating at our best.
There is a section of the well-known “Sermon on the Mount” in the book of Matthew (Matthew 6:25-34) where Jesus preached to the crowds. He is aware of their everyday struggles for economic survival as they live in their land, Israel, which is being occupied by the Roman Empire. They are being harassed and taxed and are fearful about losing their country as they know it, and losing their future. After Jesus tells the crowds not to worry about their lives and how God provides for the birds and dresses the fields, he then asks them, “Can any one of you by worrying add a single hour to your life?” Think about that. Then he reminds them that God (being all-knowing) is aware of their concerns and will provide for them when we focus on what is important and remain in the present moment. Jesus concludes this portion of his discourse with “Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Many physicians, philosophers, artists and modern thinkers have said similar things. Professor Leo Buscaglia, who created a movement about love through the power of a hug or a kind word after one of his students died by suicide, wrote, “Worry never robs tomorrow of its sorrow, it only saps today of its joy.”
We can address immediate problems if we wish to reduce our fears of lack or failure, but always focusing on worst case scenarios, overgeneralizing or catastrophizing wastes our energy and sets a negative tone. If worry still plagues you, there are several reputable websites to visit that can offer suggestions. HelpGuide.org, Very Well Mind, and Psych Central offer education on worry and anxiety along with strategies for coping, which include diet and exercise, creative and spiritual practices for addressing worry, and indications for when it is time to consult a medical professional, whether that is a therapist, a general practitioner or a psychiatrist.
Most of us worry about something. If something is out of our control, worry is a waste of time. Let it go. Learn to live with some uncertainty. If it is something within our control, seek excellence and feel satisfaction for the results of your efforts. And if it is something you have some influence on but don’t control, do your best and accept the outcome. As you go about your day and encounter your concerns, practice this exercise. Classify each thought into one of three “buckets”:
1) Something you can control
2) Something you can’t control
3) Something in between.
Once you classify it, you can find your strategy to deal with it.
There is one other thing you can do. For those who consider themselves spiritual, offer a prayer or an intention that commits your efforts to God, the Universe, or wherever you find your sense of goodness and wellbeing. This may lend a sense of peace as you go about your day.
Leon Brown was a baseball player in the 70’s who became a motivational speaker. He once said, “Do not worry about the past or the future. This moment needs your attention, for this is where your life exists.”
I hope these words have been helpful. May you be free from worry.
