Worrying is the worst enemy to our mental health. Actually, it is just a bad habit that can be easily eliminated with good practice. However, some people think this habit helps us to learn from past experiences and prepare ourselves for the upcoming ones.
One thing is for sure-worrying occupies your brain and make you focus on something that you are not able to control-your future!
While the focus of depression is on the past events and things that you wish you could change, worrying is focusing on future things that you can’t control.
So, the best thing is to let go of this habit and train your brain to stop worrying. We have some simple techniques that will help you achieve that.
How to train your brain to stop worrying
1. Stop your brain from worrying by writing it down
This technique is one of the most effective to stop your brain from worrying. Whenever you are worried and your brain keeps you up at night, write everything down.
In this way, you give your brain a mental relief-You’ll no longer spend energy trying to remember these worries.
By writing everything down, you put your brain in the mode to solve the problem instead of being worried. According to researchers, chronic worriers are chronic-problem avoiders as well.
According to a study, when worries were given an opportunity to write down 3 possible outcomes for worrisome situations, the results showed that there was an inverse relation between concreteness and degree of worry.
The more you worry about some situation the less concrete is the content of your elaboration.
2. Meditate for a worry-free brain
Meditation is another thing that will prevent you from worrying. It has been shown that this technique is especially beneficial for reducing cognitive anxiety.
Even though some people claim they don’t have enough time for this, this technique is as easy as choosing to close your eyes for 30 seconds or longer.
Shutting down the sources of stress is an effective way to train your brain to stop worrying. This helps to focus on the things that are important to you.
You may have worrisome thoughts while you meditate, but this is not something unusual. Once you master this technique, you’ll be able to observe worrisome thoughts-You’ll enter the mind and just watch them pass.
3. Exercise to train your body and brain to stop worrying
The fear response happens to you when you worry. Exercise is another way that will help you control the fight-or-flight system. It is particularly beneficial when you experience symptoms of anxiety.
When you manage to reduce the stress, automatically your mind interprets that there is less to worry-the body isn’t a state of heightened arousal.
Exercise lowers blood pressure which is a physical symptom of stress. It gives the body a secondary reason for the rapid heart rate and perspiration that you may experience when you worry.
When you experience stress or worrisome thoughts, go for a 5-10 minute walk. Focus on the motion of your limbs and the breaths you take, and enjoy the sights and sounds of nature.