Some people think that caring is simply a bad habit that can be unlearned with practice, others believe that caring allows the person to learn from past experiences. Whether regular or occasional, anxiety occupies the brain focusing on an uncertain and uncontrollable future. Here is how to train your brain to stop worrying!
Anxiety is a feeling that is part of human nature, a worried person often has trouble being peaceful. This feeling becomes unhealthy when it turns to rumination and paralyzing anxiety. There are effective ways to deal with excessive anxiety so that the brain can cope with it and calm down.
How to train your brain to stop worrying
1. Prevent the brain from worrying by writing:
The technique of writing is considered one of the most valuable because it will allow the brain to breathe by reporting things that prevent it from sleeping on paper.
Scientists from Anxiety, Stress & Coping made a research in which they asked people who were anxious to note three possible outcomes for the situation they were worried about and then analyzed their responses. The constant was: the more the person was worried about a certain subject, the less solutions he has, so worry does not help solving problems. People who are worried often have this tendency to flee situations instead of trying to find solutions.
Another goal: to write what worries you is to be able to discover after the percentage of these things that really happen. Once the person sees that this percentage is low, they will realize that there is no need to worry or worry about things they can not control.
2. Meditation for a hassle-free brain:
Meditation can help train your brain to stop worrying. The researchers at Psychosomatic Medicine have studied the effects of meditation on the brain and found that this practice is particularly effective in reducing cognitive anxiety, or anxiety. Although some people believe they do not have time to meditate, meditation is as easy as choosing to close your eyes for 30 seconds or more. The goal is to disconnect from the world to be able to evacuate the brain any source of stress.
By practicing meditation, you will understand that these few moments that you choose to avoid thinking about the things that bother you, will allow you to focus on your present life.
For best results, try counting your breath during this meditation moment. If focusing on your breathing is not enough to eliminate your anxiety, focus on your anxiety as you inhale then exhale to expel all that negative energy that is eating away at you. This technique will help you relieve all the stress along with the clear air in your lungs.
3. Sport to train the body and the brain:
Anxiety is also the way your brain learns to survive by deciding to activate the wrestling function. The same study in the journal Psychosomatic Medicine found that exercise, among others, is good when the body feels the symptoms of anxiety or nervousness. If your body feels less the physical symptoms of stress, your mind will interpret that it needs less worry.
Exercise seems to give the body a secondary reason for the fast heart rate and sweating that we may experience on a small scale when we worry. Exercise can help lower blood pressure, which is another physical symptom of stress in the body.
If you feel anxious, take a walk for 5 to 10 minutes outdoors, try to appreciate the sights and sounds of nature while focusing on the movement of your limbs and your breathing.
Finally having regular physical activity has a key role in reducing and preventing the effects of stress and anxiety.
Other tips to fight anxiety:
- Go for a balanced diet by eating foods that will provide you with the energy you need in the day.
- Reduce the intake of caffeine and sugar which in excess will cause an imbalance of energy and mood.
- Avoid alcohol, cigarettes because they are temporary sedatives whose consequences can be fatal in the medium and long term.