Here’s How To Train Your Brain To Stop Worrying That Much
People worry too much, all the time. Worrying about what may happen, or what other people think is an unnecessary evil, which takes away our mental health. Luckily enough, many distractions can help you relieve stress. One of them is regular exercise. For more worry-relief techniques, read the article down below.
Depression is usually focused on past events, which people want to change, while worry on future events, over which a person has no control. You can say that people care for things only when they have no control over future situations. This way, they prepare themselves for the possible outcomes, for which they in fact worry.
Here we show you how to take the control in your hands and how to train your brain to stop worrying.
Train Your Brain To Stop Worrying
1. Allow Yourself Some Time To Worry
People who worry think that they cannot control things. Try to give yourself some time during the day, when you’re allowed to worry. Only at that time, think about what’s bothering you. Let this be a maximum of 15 minutes. This way, by putting boundaries, you’ll feel like you have control over the worry.
2. Accept The Uncertainty
Deal with the fact that you cannot know in advance how things will turn out. Accept the unpredictability in life. Can you imagine how bothering would life be if you would know everything in advance? Think positive.
3. Write Down Your Worries
Probably, this is the most valuable technique when you train your brain to stop worrying. If your brain is working too hard at night, thinking of something or someone, and it keeps you awake, it is best to write down your thoughts on a piece of paper, or in your computer. This way, you allow your brain to breathe, since you don’t have to remember all those details. For example, if you worry about what you’ll serve your friends at tomorrow’s gathering, write it down.
Writing down the important things sends a signal to your brain, directing it towards the task instead of focusing on worries.
4. Meditate For A Worry-Free Brain
Meditation can help you train your brain to stop worrying. Research shows that meditation is very good for reducing cognitive anxiety and worry. Even though some people say that they have no time for meditation, it’s not that difficult to separate 30 seconds, close your eyes and think of something peaceful. The more you meditate, the less stressed you’ll be.
A few moments, where you’ll consciously choose to avoid any unnatural noise in the environment, will allow you to focus on what’s most important to you, now and in the future.
For sure, concerned thoughts will also occur while you meditate. And this is quite normal. But, the art of a carefree brain is the ability to observe how these worrying thought pass through your mind, like clouds of breeze.
5. Exercise And Train Your Body And Brain To Stop Worrying
With worry, the human brain activates the “fight or flight” system. Namely, if a cougar jumps on you, you’ll feel the same type of adrenaline rush, just as when you worry. However, when worrying, it’s at a much lower level and over a longer period of time.
To be able to control this, it’s good to exercise whenever you feel anxiety symptoms. This way, the body won’t feel the symptoms of the stress to the same extent, and you won’t worry that much. Exercise gives the body a secondary reason for a rapid heart rate and perspiration, which happen to a lesser extent in the case of worry.
Physical activity can help lower the blood pressure, which is one of the physical symptoms of stress in the body. If you can identify the reason for your concern, go outside for a 10-minute walk, or for a run. For your walk, choose a place with a nice landscape and a smell of nature, and focus on the movements of your limbs and the number of breaths you take.
6. Solve The Problem
There’s a big difference between people that worry all the time, and those who solve the problems. When we’re concerned with the same thoughts over and over again, it may lead to higher levels of stress and worry. Therefore, you ought to try to solve the problems, to get rid of the worry. Don’t be passive and activate yourself to solve the situation that worries you than much.