What If the Ball Gets Dropped? The Anxiety Behind Control and Perfectionism in Midlife
You’ve always been the one to hold everything together. The planning, the decisions, the moving parts, the emotional labor, it’s long been your role. And even when the weight was heavy, you carried it. You made sure nothing slipped through the cracks.
But now, the cracks may be harder to ignore.
It’s not just the concern that you might drop the ball. It’s the persistent worry that someone else will. Or that life will. And if something goes wrong, even slightly, it can feel like the entire structure is at risk.
This goes deeper than being capable or conscientious. It speaks to a quieter fear, one that shows up in your body: a chest that tightens, sleep that’s not restful, or a sense of urgency that floods in when one detail falls out of place.
When Control Becomes a Way to Feel Safe
By midlife, most women are carrying far more than is visible. Careers, caregiving, evolving relationships, finances, aging parents, shifting identities, it adds up. And if you learned early on that responsibility kept things from falling apart, control likely became more than a habit. It became a way to feel secure.
But it’s also exhausting.
The pit in your stomach when plans shift unexpectedly
The way you stiffen when someone else is in charge
The internal spiral when things don’t unfold exactly as expected
Even if you don’t name it as anxiety, your nervous system responds. The message becomes: this is why I do everything myself.
That thought isn’t just about practicality. It’s about protection.
The Fear Beneath Perfectionism and Over-Functioning
Striving to keep everything in order often masks a deeper fear: that if you let go, something will unravel.
In midlife, this fear can feel amplified. There’s often more to hold, and fewer buffers when something slips. Whether it’s family changes, health issues, or burnout from years of showing up for everyone else, the pressure compounds.
And so, control tightens.
Underneath? There’s usually a history. Maybe you were the one others relied on. Maybe you experienced a time when things fell apart, and had no choice but to step up. Maybe you internalized the belief that your value lies in how well you hold everything together.
In this context, even a small disruption can feel like a threat.
Additional Reading: Learn more about Perfectionism, Overthinking, and the Hidden Pressure to Always Get It Right.
What If the Ball Does Get Dropped?
A missed deadline. A partner who forgets. A child who struggles. A task you couldn’t complete. When the ball drops, by your hand or someone else’s, it can stir something deeper than frustration.
It can bring on shame, guilt, or a fear that everything you’ve worked so hard to manage is slipping.
This is often the hidden cost of high-functioning anxiety. Outwardly, you’re composed. Internally, you’re bracing.
Letting go, even a little, can feel dangerous. Because your nervous system learned: if I’m not in control, something bad might happen.
Small Shifts Toward Safety and Relief
Letting go of control isn’t about becoming indifferent. It’s about creating a sense of internal safety—one that doesn’t rely on perfection.
Try this:
Gently name the fear. When you feel overwhelmed, ask yourself: What am I afraid might happen if this doesn’t go the way I planned?
Allow someone else to take the lead—intentionally. Choose a small, manageable task. Observe how your body responds. You’re gathering data, not forcing comfort.
Pause before reacting. When something doesn’t go according to plan, take a breath. Notice what it brings up, without judgment.
These small moments begin to send a new message to your body: You’re allowed to exhale.
How Therapy Helps Unwind the Deeper Patterns
Patterns of control, over-functioning, and perfectionism are often rooted in lived experiences. In family systems. In environments where being in control felt safer than the alternative.
Therapy is a space to explore this, not to revisit the past for its own sake, but to understand how those experiences shaped your responses, beliefs, and your relationship to safety and self-worth.
When you’re no longer in survival mode, a different kind of living becomes possible.
You don’t have to overhaul your life overnight. But if you’re tired of being the one to hold it all together, therapy can help you loosen your grip—with support, perspective, and space to discover what life feels like when you don’t have to brace for what happens next.
I specialize in the following therapeutic approaches:
Cognitive Behavioral Therapy (CBT): CBT is one of the most researched treatments for anxiety. It helps people recognize negative thought patterns that cause anxiety and replace them with healthier coping mechanisms. Studies show that CBT is effective in treating people with anxiety disorders, including separation anxiety disorder, panic disorder, and generalized anxiety disorder (GAD).
Eye Movement Desensitization and Reprocessing (EMDR): For those whose anxiety stems from a traumatic event, EMDR therapy is a highly effective method. By using guided eye movements, EMDR helps the brain reprocess distressing memories, reducing their emotional intensity. This can be particularly beneficial for individuals with separation anxiety or post-traumatic stress disorder (PTSD).
Brainspotting: Brainspotting works by identifying specific “brainspots”—eye positions linked to unresolved trauma. By focusing on these spots with the guidance of a therapist, people with anxiety can access and process emotions at a deeper level. This technique is particularly useful for those struggling with chronic stress and anxiety disorders.
Exposure Therapy: For those who may feel anxious in certain situations, exposure therapy is a powerful approach. It gradually introduces individuals to their fear and anxiety triggers in a controlled way, helping them build resilience. It’s particularly effective for people with panic disorder, phobias, and social anxiety.