Worrying is an unnecessary evil when it comes to your mental health. Some consider it simply a bad habit that can be unlearned with practice. Some think that worrying may serve a purpose for the brain by helping us to learn from past experiences and prepare for new ones. Whether good or bad, worrying occupies our brain by focusing on an uncertain future that we can’t control.
It is said that depression is focusing on past events that you wish you could change, and that worrying is focusing on future events that you have no control over. It could also be said about worrying that you only think you have no control over the future when you can actually choose to take action to help prepare for whatever it is you are worried about. In this article, we will look at active ways that you can help train your brain to stop worrying.
Tricks to train your brain not to worry anymore
1. Write your thoughts down
This technique has been found to provide great effects. If you cannot fall asleep or just cannot focus on anything else that your worries, write them down.
While doing this, the brain will relax and start to breathe as it will no longer need to remember all the details. Scientists believe that chronic worriers may be chronic problem avoiders too.
This was also confirmed by scientists in the journal Anxiety, Stress & Coping, who gave worriers an opportunity to write down three possible outcomes for the situation they were worried about, and then made evaluated the answers for practical solutions. They concluded:
‘When participants’ problem elaborations were rated for concreteness, both studies showed an inverse relationship between the degree of worry and concreteness: The more participants worried about a given topic, the less concrete was the content of their elaboration. The results challenge the view that worry may promote better problem analyses. Instead, they conform to the view that worry is a cognitive avoidance response.‘
2. Practice mindfulness meditation
It should be no surprise by now that meditation has profound healing capabilities. Numerous scientific studies have confirmed that the simple act of closing your eyes and listening to your breath improves cognitive function and mental stability.
When you are feeling overwhelmed by your to-do list, or just generally anxious, find the time to meditate in whichever way you find comfortable. All that is required is a quiet space and an open mind. Sitting for even two minutes will help you feel more clear-headed, optimistic, and centered.
3. Do exercises to make your brain and body not to worry
Have you ever heard someone say that exercising is a great way to relieve stress? According to science, it’s true! Research has shown that exercise has an effect on serotonin in the brain (the “happy” brain chemical), and it also reduces the effects of oxidative stress. Studies have shown that exercise actually remodels the brain, making it more resistant to stress. If running isn’t your thing, try lifting weights. If that doesn’t work for you, try boxing, hiking or swimming. Choose an exercise routine that you enjoy and make it a regular part of your day to stop you worries from becoming overwhelming.