It is so ironic that with the convenience of our modern day living, we are more prone to stress than ever before. It must be from the high competition we subject ourselves to. Look at the suicide rate in highly developed countries such as Japan and South Korea… countries that mean business. It is alarming that the number of our worries weigh us down to severe stress and anxiety.
Though it is normal for a person to worry some people can go overboard with the whole deal. People who are born worriers and overthinkers suffer much. If you are one of them you should understand that worrying is never beneficial for your brain. Some people, sadly accepted that worrying is a bad habit that we can unlearn. Others perspective is that worrying has an aim to help us learn from our mistakes and experience and get ready for new ones. That’s actually a very optimistic approach towards it, but you can’t be optimistic the whole time.
No matter if it is good or bad, when we worry, our brain concentrates on a future that is out of our control. If you try to learn the difference between depression and worrying it boils down to this.Depression focuses on things that occurred in the past which we wish we could change but, of course, can’t, whereas worrying puts emphasis on the future that cannot be controlled.
Now I am not even sure if the Japanese approach “it can’t be helped” whenever failure happens can do more harm than good,
Although it seems like you do not have control over everything in your future, in fact, you can. You can still do something to get ready for your future and the things that cause you worry. In this article, we will talk discuss different methods that can help you learn how to stop your brain from worrying excessively. Let’s not get you too hyped now, let’s go, proceed. Also, don’t worry they are all backed up by science!
1. Write Down Whatever Makes You Feel Worried
This method is believed to be the most effective of all, so I just saved you time here. When you cannot sleep at night because there are a lot of things going on in your head, putting them on paper or smartphone or your laptop can help ease the worry of forgetting them.
By doing this your brain gets a relief because it does not need to exert energy in order to remember everything. It could come up as a simple worry like what you are having for dinner, if that ever occurs, you can write down and solve it then and there or at least have ideas for later.
Writing things down you let your brain acknowledge that the problem is important, so your brain is will work on finding a solution instead of worrying.Researchers also claim that people who constantly worry, tend to avoid problems as well.
An interesting journal linked to this named Anxiety, Stress, and Coping, where scientists requested participants who are worriers to write about their possible result for the thing they were worried about. Then, the worriers observed their responses and tried to find solutions.
The studies revealed an ironically opposite bond between worry and the concreteness of their solutions. In fact, the more worry they have about a certain problem was present, the less concrete the content in the solution was presented.
The expected result of the said research is that worry may lead to better problem analysis. Yet instead they see worry as a device to avoid confronting problems.
2. Set a scheduled “worry time.”
Okay, okay I know it might sound corny but Penn State researchers don’t. In fact, in their research from 2011, they found that a four-step stimulus control program could help seriously stressed people take control of their anxieties.
First, you need to identify the object of worry.
Second, make a solid schedule and place to resolve and think about that particular thing that bothers you.
Third, if you catch yourself worrying at a time other than your designated worry time, you must see to it that you think of something else.
Last, Make sure that you use your “worry time” productively by thinking of solutions to the worries.
3. Give your self a break
Dr. Susan M. Love, a professor at the David Geffen School of medicine at the University of California, Los Angeles emphasized on her Times Magazine interview that it’s impossible to have perfect health, So if you are a constant worrier about your health you might want to check her work in “Live a Little! Breaking the Rules Won’t Break Your
Health” where she was quoted “Is the goal to live forever?” “I would contend it’s not. It’s really to live as long as you can with the best quality of life you can. The problem was all of these women I kept meeting who were scared to death if they didn’t eat a cup of blueberries a day they would drop dead.”
4. Get your heart pumping.
Exercise definitely may be a predictable way to beat stress, but it’s predictable for the reason that it’s super effective.
Animal conducted research shows that exercise can affect brain activity of serotonin in lay man’s term that’s your “happy” brain chemical.In addition to that, it also reduces the effects of oxidative stress. They also took note that exercise can lead to lower anxiety levels compared to people who are leading sedentary lifestyles.
Jeff Dolgan, an exercise physiologist at Canyon Ranch Hotel & Spa in Miami Beach, states that “Several studies have found the effects of aerobic exercise to be initially similar to those of medication,” and that “… in the long term, exercise seems to work better.” So yes, doing exercises deserve a spot on this list.
There are numerous ways that you can still try to ease worry such as keeping yourself busy or trying meditation, however if you really need that quick boost these three might just prove to be what you were searching for! Good luck!