How to Train Your Brain to Stop Worrying
When you worry, the heart rate increases, you sweat more, and the breathing becomes much more difficult. You may also become pale, given that the blood withdraws from the skin and moves towards the muscles in order to prepare them for the ‘fight or flight’ situation.
As the body has prepared to respond to the threat, the tension may turn into pains causing weak legs, trembling, headaches, and back pain. The same tension can even affect the digestive system, causing diarrhea or constipation.
In addition to this, chronic worry may make you susceptible to infections, too. Stress and anxiety are known to lower the immune system, making you prone to colds or even more serious illnesses. Not to mention that they also make you even more fatigued and lethargic.
The good news is that the brain is highly adaptable organ, and making a few behavioral changes can notably reduce worry and help you go back to your regular day-to-day activities and high-functioning self. Below you have three simple practices that can be incorporated into your life to reduce worry and calm your anxiety. Check them out!
1. Practice mindfulness meditation
Numerous studies have confirmed that mediation can improve mental stability and cognitive function. Try meditating whenever you can, you will notice the positive impact.
2. Write down your worries
Transforming your thoughts, in this case worries, into concrete words can help you find a solution. Write any kind of worry that’s bothering you, even if it seems insignificant, like what shoes to wear to the formal dinner, write it down. This will prepare you to conceptualize the problems and look for a way to resolve the problem.
A study conducted by researchers at the University of Chicago showed that anxious test takers who wrote their feelings before doing the test actually performed much better compared to those who didn’t. Researchers believe that the key to writing about your worries is to emphasize the worst possible outcome for the cause of your anxiety.
3. Channel your stress into exercise
Exercising is great both for your physical and mental health. Exercising on a regular basis helps regain the control of your life.
It is now wonder why doctors recommend depressed patients to practice aerobic exercise. It helps these patients to lower the levels of body`s stress hormones, such as cortisol and adrenaline, while boosting the production of endorphins.