Worry Is a Misuse of the Imagination: How to Break the Loop and Get Your Brain Back

There’s a lot to be concerned about in the world right now.

Global conflict, economic uncertainty, AI anxiety, job insecurity to name a few. It's no wonder so many of us are feeling overwhelmed and on edge.

This week, in my work with several clients, a quote kept coming up. A few of them hadn't heard it before, so I thought that I would share it with you. 

“Worry is a misuse of the imagination.” – Dan Zadra

We don’t often think of worry and imagination as being connected.

One sounds destructive, the other creative. But here’s the twist: your brain uses the same neural machinery for both.

Imagination and Worry Use the Same Brain Network

Let’s look at the neuroscience. 

You have a part of your brain called the Default Mode Network (DMN).

This is your imagination center—your dreamer. It’s what kicks in when you're lost in thought, visualizing a future vacation, fantasizing about a new job, or imagining your dream home.

But the same network can turn into a nightmare generator when we're afraid.

That dreamy, creative energy suddenly becomes a fast-moving video of your worst fears: failure, rejection, financial collapse, medical emergencies.

It stops being imagination and starts becoming anxiety.

So. what makes your brain switch from one mode to the other?

 The Worry Loop

Every time a new thought, sensation, or external stimulus comes in, your brain does a quick internal assessment using two key systems:

• The Salient Network (detects importance/threat)

• The Attention Network (decides where to focus)

If they decide the situation is safe, the Default Mode Network turns on and lets you drift into a pleasant daydream.

If there’s a threat—or your brain perceives a threat—those networks activate your sympathetic nervous system (fight/flight/freeze mode).

It sounds strange, but instead of turning on your executive brain to solve the issue, they often keep the Default Mode Network running… but now it’s projecting worst-case scenarios.

So, you end up stuck in a worry loop.

One reason why it feels hard to “think your way out of anxiety" is because your Central Executive Network (your logic center, the CEO of your brain) has been turned off.

 The Window of Tolerance: Your Brain’s Decision Point

There’s a brief window—just a few moments—when your brain is deciding whether to:

1. Turn on logic and planning (Central Executive Network), or

2. Spiral into panic (what I call the Worry Network)

That split-second decision is called your window of tolerance.

If you can catch the worry loop right then, you can reroute the process and stay grounded.

But if you miss the window? That runaway train of fear just keeps picking up speed.

 How to Stop the Worry Loop

One of the simplest, most effective tools I teach my clients is what I call the Red X Technique. Here’s how it works:

1. Catch the Thought Early
   When you notice yourself slipping into a worry spiral, pause immediately. This awareness is the key.

2. Visualize a Big Red X
   If your brain starts painting scary pictures (like mine does), imagine a huge red X over that mental image.

3. Say “NO” Out Loud
   This engages your logical brain and interrupts the subconscious loop. Yes, say it out loud if you can!

4. Replace with a Safer Thought
   Redirect your focus. Think of something neutral or comforting—even if you don’t fully believe it yet.

This is not about pretending the fear isn’t there. It’s about re-training your brain not to default to crisis mode every time something uncomfortable pops up.

 The Snake in the Grass (Literally)

Here's a quick story about how my own brain gets hijacked in a nervous system doom loop.

I grew up in rural Florida, where my dad always told me to “watch your feet” as a survival skill when walking in the woods because you could step on a snake if you're not paying attention.

Years later when I was living in Alaska (which has no snakes), I couldn't stop watching my feet when walking in the woods. I should've picked my head up and looked for bears instead!

However, that survival programming that I heard for years as a kid was still playing in the background even when I was in a different environment. 

Now that I'm back in Florida, when I go for nature walks, my brain sometimes flashes vivid images of me being bitten by a snake. 

Sure, the chances are low, but never zero and my nervous system reacts. 

That’s how most fear-based thinking works. It's not about what's real—it’s about what your brain remembers, projects, or assumes is dangerous.

Your Brain Needs You to Be the Leader

When your nervous system is in fight-or-flight mode, it can't tell the difference between a real threat and an imaginary one (a perceived threat).

It needs the help of your logical thinking brain to come in and say:

“Hey, this is just a thought. This isn’t actually happening right now.”

That’s how you take back control and reset your system back toward a neutral or safe state.

You’re the Architect of Your Inner World

The occasional worry wobble is normal, but living in a constant state of fear isn’t.

If your mind is stuck on constant worry mode, then it's time for some new tools to reset your nervous system and build resilience. 

This is the kind of work I do every day with my clients using my Bespoke Brain System. Through my customized 1:1 coaching program, I'll teach you how to switch brain networks, build resilience, and expand your window of tolerance.

You can train your brain to be calm, creative, and clear even when the world feels uncertain.

Want help learning how? You can book a free consultation call with me at aprildarley.com.

We’ll talk about where your worry is coming from and how to create real, lasting shifts—no toxic positivity required.

Dr. April Darley is a Lifestyle and Leadership Advisor who specializes in helping busy professionals achieve their goals without sacrificing their health, wealth, and freedom. Through a combination of techniques, you'll learn how to balance leadership and life while developing a growth mindset.