6 Steps To Train Your Brain To Stop Worrying
Do you know that constant worrying has a negative impact on your physical and mental health? Worrying is a constructive habit that can be detrimental to your overall health. In other words, excessive worrying can lead to long-term health conditions, like stress, breathing difficulty, tiredness, depression and even more serious illnesses.
When we worry, we sweat a lot, the heartbeat increases and breathing becomes difficult. We can also become pale, as the blood from the skin goes to the muscles in order to prepare us to fight a given situation. While preparing for the ‘fight’ situation, we may also experience headaches, trembling, leg weaknesses and lower back pain. This in turn can alleviate the function of the digestive system and cause constipation and diarrhea.
In addition, excessive worrying can make us more susceptible to infections. Severe stress and anxiety can weaken the immune system, thus making us more susceptible to flu, common colds and other more serious diseases. This can also create fatigue and lethargy.
If we try to adapt and make some lifestyle changes, we can significantly lower worry. This will help us to go back to our everyday tasks. Therefore, in this article, we are going to show you a few practices, which will help reduce worry and relieve stress and anxiety.
HOW TO STOP WORRYING – EXERCISES AND PRACTICES
Here are a few practices that will help you to keep your worries at bay:
1. Practice mindfulness meditation
We all know that mediation offers numerous healing properties. Numerous studies have found out that the practice of closing our eyes and listening to our deep breathing can help us to promote cognitive ability and enhance mental stability.
Therefore, if you feel stressed and worried, take up mindfulness meditation. What you need is a quiet place and an open mind. Sitting calm on your own will help you to relax and clear your head.
2. Write down your worries
Writing down your worries can help you to find a solution to your problem. In other words, by writing down your words on a piece of paper, you will be able to conceptualize your problem and find a way to solve it.
According to the researchers at the University of Chicago, anxious people, who write down their worries, can see the potential causes of their anxiety.
Regular exercise improves our mental and physical health. It helps us reduce stress and relieve anxiety. It has been shown that aerobic exercise reduces the levels of stress hormones, like adrenaline and cortisol. In addition, it helps increase the release of endorphins, brain chemicals that improve mood and eliminate pain in the body.
4. Eat chocolate
Even though sweets can lead to sugar cravings and a high level of blood sugar, a little chocolate can be effective for eliminating your worries. According to the researchers, eating dark chocolate can relax your nerves by reducing the levels of stress hormones.
5. Go for a walk
Walking in the countryside and listening to the sounds of nature can help reduce stress. It has been shown that walking in the countryside reduces the levels of stress hormones compared to walking in urban areas.
In other words, spending time in nature can reduce psychological stress, hostility and depressive symptoms, and promote liveliness and a better sleep quality.
6. Avoid isolation
Anxiety may lead us to look for isolation even though it can alleviate anxiety. Whenever we feel worried, we should look for support. Finding somebody we can talk to can provide us a relief.
Moreover, friends will provide a distraction from our anxiety. When we are on our own, we think negatively. However, being in a company can help us calm down and reduce our anxiety.