How to train your brain to stop worrying “Oh, it’s quite late! Time to go to bed, and get a well-deserved rest. Only… what should I do with that latest task my boss has assigned to me? Oh and this dentist appointment on Friday… How will I survive?” Is such a situation familiar to you? You are exhausted after a hard working day, but can’t fall asleep.
Too many disturbing thoughts, too many things you consider problems. How to let everything that bothers you go away? And how to turn on a “positivity” switch in your brain?
We’ve collected ten simple techniques that will teach your mind not to concentrate on bothersome thoughts. Remember to give us a thumbs up for the information you will no doubt find useful!
1. Write down your worries.
This technique is believed to be the most effective. It has been proved in research conducted by the University of Chicago. How does it work? Well, have you ever had that nagging feeling of worry that you couldn’t really place? Writing your problems down will help you to stop constantly trying to remember which things you should be worried about.
After that, your brain will direct its power not to memorizing but to looking for a solution to your problems. Another interesting idea is to organize special “worry-time.” Make a list of the things that trouble you, and try to shoo away your negative thoughts until it’s “worry-time.” Only then you can scan the list you have created. It teaches your brain to get through your day in a worry-free manner.
2. Do physical exercises.
Scientific studies have proved that physical exercises are very beneficial when you experience such symptoms of nerves as jitteriness. It turns out that when you exercise, your body doesn’t feel a strong physical display of stress.
Therefore, your brain interprets it in the way that there are fewer things to worry about. In fact, regular exercise can be more efficient than anxiety-decreasing drugs! Another reason to exercise is that it increases your serotonin level. And this is the very brain chemical which makes you feel better and happier, at the same time relieving anxiety.
Meditation is a perfect instrument to train the mind! It increases the activity in a special part of your brain that is responsible for worrying. What is more, it keeps you in the present. If you do a meditation correctly, it makes it impossible for you to dwell on future problems.
Some people might argue that they don’t have any spare time to meditate. But actually, even closing your eyes for half a minute and tuning out all stressful thoughts is a perfect beginning for a habit of regular meditation.
4. Use the Internet less.
Research conducted recently has shown that those people whose communication is mostly limited to online social networks have more anxiety issues. What is the connection? The biggest problem is that you can start comparing your achievements or your lifestyle with those of other people.
It escalates stress as you can’t relax properly. So if you want to reduce worry in your life, it might be a good idea to spend less time surfing the net. Or even switch your gadget off a couple of times a day – it will make you feel more in control over your life!
5. Keep your hands occupied.
If you do something repetitive with your hands, be it knitting or washing dishes, it might help you to decrease worry and stress! A study has been conducted by the Medical Research Council recently.
It has shown that if you keep your hands occupied during some worrying situation, later this event won’t bother you so much. Unfortunately, it doesn’t influence how much we get troubled by the situation that has already happened.
6. Use aroma oils.
Surprisingly, it is a medically approved scientific approach. The aroma of some essential oils can be used to decrease the level of worry and stress. At the top of the list we can find lavender essential oil, which has a relaxing and calming effect, reduces anxiety and stress.
Another one is rose essential oil. It helps with panic attacks, shock, and depression. Bergamot oil is calming but at the same time provides energy. Also, it can cure insomnia. If you use chamomile essential oil, you can be sure that it will reduce irritability, worry and overthinking existing problems.
The most typical way to use essential oils is to put them on your skin, nails or hair. Which method is more to your liking so far? Stay tuned; there are more to come! Remember to show us how interested you are by hitting the “like” button!
7. Speak about your worries.
It is quite effective to talk your problems through with the people you are close to. They may provide some useful advice. Or it might help you to see the things in perspective. When you hear yourself outside of your head, so to say, your worries may seem not as dramatic as you have imagined.
Perhaps you will realize what the basis of your troubles is. Though keep in mind that it is important not to overload your friends and relatives with a too detailed and too frequent description of the things bothering you.
8. Repeat your worries several times in your head.
“Surely it will make me more anxious?” – might be a reasonable question. At first, it definitely will. However, after repeating the verbalized worry several times (or several dozens of times), it will lose its power. You see, we usually try to suppress the thoughts about something troubling us. Doing such an exercise, you get used to admitting your fears.
Even better, after some time, you get bored of them – so your brain doesn’t return to them as frequently as before!
9. Think about external factors.
Are you sure that something worrying you is indeed your problem? Emotions can be transmitted between humans. If people you spend a lot of time with tend to be anxious and prone to worry, they can “infect” you with their feelings.
If you start thinking about it and find out that you become worried after meeting particular people, try to spend as little time with them as possible. You will be surprised how much humans can be susceptible to the influence of their social circle.
10. Analyze and categorize your worries.
Ok, imagine the thoughts about your worries have secretly infiltrated your brain. Let them be! It is a good time to analyze and categorize them. First of all, try to answer the following questions honestly. – Is the problem you are mulling over the one it is possible to solve? If the answer is yes, it is time to start acting.
Action can be the best cure for your worry! As soon as you draw a plan how you will be solving this problem, your anxiety will immediately subside! Well, in case your answer was negative, and you have no power over the situation, there is nothing else left to do than to accept it and move on. – What is the probability that my worry will become true? If it is something that is very likely to happen – well, you have all the rights to feel nervous!
However, if you truthfully admit to yourself that there is a very slim chance of your worry to become true, just let it go! Why kill your nerve cells over something that is unlikely to happen? – How bad is the thing you worry about? Try to imagine the worst outcome of your problem.
After doing this in 90 percent of cases, you will realize that, in fact, the perspectives don’t look really that gloomy. So if you decide your worry won’t lead to a disaster, it will help you to get rid of it. While answering these questions, think logically.
Don’t let emotions take over your rational mind. Imagine what you would recommend to an acquaintance with a similar problem. Here’s one more thing for those who want to improve their brain power: try change your diet. Too much fast food in the diet and constant overeating negatively affect connections between brain cells and, as a result, the training and formation of short-term and long-term memory. In addition, eating too much fast food may cause depression.
Do you use any other techniques that help you to stop worrying? Share them in the comments below! Don’t forget to rate this article “10 Great ways to get rid of anxiety naturally in 5 Minutes” by Bright Side.
Credit: Bright Side