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.
HOW TO TRAIN YOUR BRAIN TO STOP WORRYING
- ‘Take notes’ and write down your worries
This technique is said to be the most valuable. How to practice this technique? At night, if your brain cannot stop thinking about some of your worries, write all that you are thinking on a paper or into your computer. By writing it down, you kind of release your brain, make it breathe. Writing down your worries is a relief because you have written down your worry and you have do not have to spent your energy and to remember all of the details about that. If you worry how to organize the upcoming dinner party for your friends, write it all down… Time, place, and prepare food & beverage list, a number of guests…
Writing down makes your brain focus on that worry at that specific time and tries to solve the problem instead of worrying about that.
Why ‘taking notes’ or writing down is good for your brain? Scientists say that chronic worriers may be considered as chronic avoiders. Anxiety, Stress & Coping journal researchers made an experiment. They gave a task to the worriers to write down three possible solutions, or outcomes of their current worries. After analysis of the answers, researchers concluded that the more the examinees worried about the certain issue, the less specific was the content of the explanation they provide in their answers. Examinees mainly conform to the view in reference to seeing the worry as a cognitive avoidance of the response to it.
Therefore, by writing down you can evaluate your insecurities and navigate yourself how to combat them.
- Meditate, free your brain of worries
Meditation can be of great help for your brain to stop worrying. The effects of meditation have been studied by the researchers in the Psychosomatic Medicine journal and they have found out 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. The meditation is only a way to eliminate all your worries and stress for some time, that is, to tune out all of the stress sources. It is an active step for brain training.
While meditation you will consciously get centered on what is most important to you. It would be normal to have some ‘worry’ thoughts while meditating, but as the time will go by, and as you practice meditation, you will learn how to master such thoughts. Later, they will just come into your mind and while meditating you will simply watch them passing by like shadows, like clouds.
- Exercise for worry free brain
Exercise is scientifically proven to be good when you feel some symptoms of anxiety, depression, and stress. Exercising is not good only for your fitness, but it is also good for your brain. By exercising you take the control over your body and over your mind. In such situation, the feeling of self-worth, self-esteem, and transformation are increased and this reduces stress and worry.
Doctors often recommend to those suffering anxiety, depression or other similar condition to start regular aerobic exercise. This is so 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.