You worry because you need to make a decision about something very important, or you need to take an action to solve some problem. This is a so-called ‘good worry’ because it spurs you to take action. But if you worry for no reason and if you take everything for granted, then the worry can become a problem. If you are preoccupied with too much “what ifs” and some bad outcome scenarios, worry can be long lasting.
This can lead to certain mental issues and probably to some mental health problems like anxiety, depression, fears… Someone may think that they can learn from their past and from their past experience, but however, by worrying too much about certain, probably not very important issues, your brain is occupied with focusing on uncertain future.
However, we can assure you that worry is just a mental habit and it can be easily broken. You can try to look at your life from another, more positive perspective and you can train your brain to stay calm.
What you should know is that your brain is an adaptable organ. With only minor changes in your behavior, you can help yourself and your brain to get back to regular functioning.
A good piece of advice to ease worrying : Don’t worry about things that are out of your control. If you do not have the ability to change something, then don’t worry about it — because why worry if there isn’t anything you can do about it anyways?
HOW TO TRAIN YOUR BRAIN TO STOP WORRYING
1. Take notes and write down your worries
This technique is said to be the most valuable. When your mind is racing, take a moment and write all of your thoughts down. By writing your racing thoughts and or worries down, you release your brain, make it breathe per-say. For example, If you are stressing about how to organize an upcoming dinner party, write it all down…time, place, and prepare food & beverage list, add number of guests, etc.
Writing it down eases your brain and also allows you to work out the problem, rather than try to remember everything about the problem at hand, thus reducing stress.
Scientists say that chronic worriers may be considered as chronic ‘avoiders’. People who often put things on the ‘back burner’ of their mind — and don’t deal with a problem quickly and efficiently. This causes stress. Stress causes worries and a racing mind!
Therefore, by writing down you can evaluate your insecurities and navigate yourself how to combat them.
2. Meditate – let your brain breathe
Meditation is said to be one of the best forces to battle worried thoughts and a racing mind. Researchers in the Psychosomatic Medicine journal took a look at the effects of meditation on the brain. What they have found was, that cognitive anxiety can be decreased by meditation. Even though considered by many people as time-consuming or a waste of time, meditation is easy to practice and does not require much time at all. Meditation can be done in just a few moments, anywhere at any time. Meditation is only one way to easy a worried mind, but combining meditation with proper breathing techniques, one can reduce stress and racing thoughts in just a few moments time.
3. Exercise — and free your brain from worries
Exercise is scientifically proven to be one of the best things you can do when feeling overwhelmed, depressed or stressed. Exercising is not good only for your muscles and overall health, but it is also good for your mind. When you exercise, you increase blood flow to the brain, and all other vital organs in the body. Your serotonin levels are raise, which when all combined — your anxiety, worries, and depressed vibe all fade away naturally! This feeling — is what is often referred to as a ‘runners high’. You don’t have to just run to get that feeling, you can walk, lift weights, do stretches and just about any other physical activity!
Doctors have long recommended doing some sort of aerobics in order to reduce stress. Jumping jacks, lunges, etc. This is because it reduces the level of the stress hormones, like adrenaline and cortisol. At the same time, endorphins’ production is stimulated and this improves the mood. Exercise can not only prevent worrying, but it is also beneficial for lowering blood pressure, yet another symptom of stress.
Simply, 5-10-minutes’ walk can help you reduce your worries and set your brain free.
4. Eat healthy foods
You know the saying, you are what you eat? Well it’s very true. No, you won’t turn into a pizza if you eat a pizza — but you will definitely feel like a heavy, weighed down, cheesy pizza after you eat one. This, opposed to eating a healthier, more balanced meal of course.
Your brain needs healthy nutrients to functions properly, so does your body. If you are eating unhealthy, then your mind and body feel unhealthy. If your mind and body feel unhealthy, well, then you get stressed, tired easily and depressed. Once you become all of that — you worry.
If you worry a lot and also find yourself not eating enough healthy foods — than try changing your eating habit immediately. Don’t unhealthy foods before bed either, this never helps. Eat healthy. Feel healthy. Think healthy. It’s that easy.
5. Drink more water
There was a time that I battled rather severe depression. That was not fun. I changed out coffee and other caffeinated drinks for water. All day long I would carry around a water bottle and when I finished it, I would fill it right back up and keep on drinking! This worked wonders for my racing mind. I felt better, had more energy. My mind wasn’t being artificially stimulated by caffeine and other gross sugary substances. This all allow my body to function better, which in return — allowed me to think more clearly, become less stressed and stop worrying!
