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Anxiety: Overcoming the need to "fix" things in your life

And how therapy to manage anxiety can help you in the process

Anxious Man
Anxious man

In today's fast-paced world, anxiety has become an increasingly prevalent issue. Many of us find ourselves constantly juggling multiple responsibilities, striving for perfection, and feeling overwhelmed by the need to "fix" everything.


While a certain level of concern and responsibility is natural, excessive fixating on trying to control every aspect of life can lead to chronic anxiety. In this blog, we will explore the origins of this anxiety-driven need to "fix" everything, its impact on mental health, and strategies to overcome it.


The Origin of the Need to "Fix"


To understand why we often feel the need to "fix" everything, it's essential to delve into its origins. This compulsion can be rooted in various factors, such as upbringing, societal pressures, and personal experiences:

  1. Childhood Conditioning: Many people develop the habit of trying to fix everything during childhood. If they grew up in an environment where they were expected to be responsible for everything, they may carry this habit into adulthood.

  2. Societal Expectations: Society often places a heavy burden on individuals to meet certain standards of success and perfection. This pressure can lead to the belief that one must "fix" everything to achieve these unrealistic goals.

  3. Fear of Failure: The fear of failure is a powerful motivator. People may feel that if they don't constantly strive to fix everything, they will be seen as inadequate or unsuccessful.

  4. Control Issues: Some individuals have a natural inclination toward control. They may believe that by fixing everything, they can maintain a sense of order and stability in their lives.

  5. Traumatic Experiences: Past traumatic experiences can also contribute to the need to "fix" everything. People who have experienced loss or hardship may believe that by controlling everything, they can prevent further pain or suffering.

The Impact of the Need to "Fix"


While the desire to solve problems and make things better is commendable, the constant need to "fix" everything can have detrimental effects on mental health and overall well-being:

  1. Chronic Stress: The perpetual pursuit of perfection and control can lead to chronic stress. Constantly worrying about every detail of life can result in exhaustion and burnout.

  2. Anxiety Disorders: The need to "fix" everything can contribute to the development of anxiety disorders, such as generalized anxiety disorder (GAD) or obsessive-compulsive disorder (OCD).

  3. Relationship Strain: The compulsion to fix everything can spill over into relationships, causing strain and conflict. Partners, friends, and family members may feel suffocated or unappreciated.

  4. Reduced Quality of Life: The anxiety-driven need to "fix" everything can diminish one's ability to enjoy life. It can lead to a constant state of worry, preventing individuals from experiencing happiness and fulfillment.

  5. Physical Health Consequences: Prolonged anxiety and stress can take a toll on physical health, leading to issues such as high blood pressure, heart problems, and a weakened immune system.

Men, traditionally, are seen as "fixers" who look to solve problems and issues


Men are often stereotypically labeled as "fixers" due to a complex interplay of social and psychological factors. From a social perspective, traditional gender roles have historically placed an emphasis on men as providers and protectors. This societal expectation has led many men to develop problem-solving and fixing-oriented approaches to meet these perceived roles. Additionally, biological and evolutionary factors can play a part, as some research suggests that men's brains may be wired to focus on solving problems and seeking solutions to ensure the survival of their families or communities. However, it's essential to recognize that these stereotypes don't apply to all men, and many individuals of all genders exhibit a wide range of problem-solving and coping strategies. It's crucial to move beyond stereotypes and acknowledge the diversity of approaches to addressing challenges.


Strategies for Overcoming the Need to "Fix" Everything


Breaking free from the need to "fix" everything is essential for preserving mental health and achieving a more balanced, fulfilling life. Here are some strategies to help you overcome this compulsion:

  1. Self-Awareness: Start by becoming aware of your need to "fix" everything. Recognize the situations, thoughts, and triggers that lead to this compulsion. Mindfulness practices, such as meditation and journaling, can help you gain insight into your patterns of thinking and behavior.

  2. Set Realistic Expectations: Understand that no one can control every aspect of life. Embrace the idea that it's okay to have limitations and that perfection is an unattainable goal. Set realistic expectations for yourself and others.

  3. Practice Acceptance: Learn to accept uncertainty and imperfection. Instead of constantly seeking to fix everything, practice accepting situations as they are and focusing on what you can change.

  4. Delegate Responsibility: Recognize that you don't have to shoulder all the responsibilities alone. Delegate tasks and responsibilities to others when appropriate. Trust in their abilities and allow them to contribute.

  5. Prioritize Self-Care: Make self-care a priority in your life. Engage in activities that bring you joy and relaxation, such as exercise, hobbies, and spending time with loved ones. Taking care of your mental and physical well-being is crucial for reducing anxiety.

  6. Challenge Negative Thoughts: Challenge the negative thoughts and beliefs that drive the need to "fix" everything. Ask yourself if your worries are based on facts or irrational fears. Cognitive-behavioral therapy (CBT) can be helpful in changing these thought patterns.

  7. Seek Professional Help: If anxiety and the compulsion to fix everything are severely impacting your life, consider seeking professional help. Therapy, counseling, or medication may be necessary to address underlying issues and develop healthier coping mechanisms. First Step Men's Therapy offers therapy for men across Ontario on a wide range of challenges, including anxiety and low self-esteem.

  8. Practice Mindfulness and Relaxation: Engage in mindfulness and relaxation techniques to reduce stress and anxiety. Deep breathing exercises, progressive muscle relaxation, and guided imagery can help calm your mind.

  9. Build Resilience: Work on building resilience to handle life's challenges. Resilience allows you to bounce back from setbacks and adapt to change without feeling the need to control every aspect of your life.

  10. Connect with Supportive Communities: Share your struggles with supportive friends or join communities where you can connect with others facing similar challenges. Knowing you're not alone can provide comfort and perspective

The need to "fix" everything is a common but often detrimental compulsion that can lead to chronic anxiety and negatively impact one's quality of life. By understanding its origins and implementing strategies to overcome it, individuals can break free from this pattern of behavior and find greater peace and contentment. Remember that it's okay to seek help and support when needed, and that true happiness often comes from embracing imperfection and letting go of the need for constant control.


First Step Men's Therapy offers anxiety therapy across Ontario through our secure telehealth platform. If you are a man struggling with anxiety, call or email us today for a free 20-minute consultation to get started!

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