5 Ways To Train Your Brain To Overcome Worry and Anxiety
1.Talk to someone
Don’t try to figure things out by yourself or bottle up your emotions and struggle on alone. It will only aid in making you feel more isolated and add to your situation. As the saying goes, a problem shared is a problem halved. If you are worrying about something, find a family member,friend, college or ANYONE to talk with. There are professionals out there if needed. Once you have the support they can help break the problem down and find a solution. They can help you think logically on the next best steps. This is probably the hardest thing for you to do, but the benefits of opening up to the right person will help no end.
2. Write it down
If you’re kept up at night with a million and one thoughts or worries, write it down on paper or type it in the notepad on your phone. Doing this lets your brain breathe a mental sigh of relief. It is no longer required to exhaust energy remembering those details.
Along with writing down what you are worried about, you can then list ways in which to solve those problems. What are the different outcomes you expect and how to counteract each negative with a positive.
3. Exercise
If you’re feeling anxious, move. Literally move outside and get some fresh air . According to the study referenced in the journal Psychosomatic Medicine, exercise is good for alleviating symptoms of anxiety including jitters. Exercise can help lower blood pressure, which is another physical symptom of stress in the body. If your body feels less physical symptoms of stress, your mind interprets that there’s less to worry about because the body isn’t in a state of heightened arousal.
Worry causes your brain to activate the fight or flight system. If a lion was to jump out at you, you’d instantly feel a rush of adrenaline. This fear response is the same thing that is happening to your body when you worry, just at a much lower level over a longer period of time.
If you can identify that you are worrying, go for a 5-10 minute walk, outside if possible. Appreciate the sights and sounds of nature while focusing on the motion of your limbs and the breaths that you take.
4. Practice self-care.
Start pursuing activities that bring you peace and joy, and that put bounce back in your step. You also want to take care of your mind, body, and spirit. What is it that you love to do? What are some hobbies that you enjoy? Or literally take time for a relaxing bath, these precious moments spent on yourself can help you feel a million times better. You can relax in the bubbles let the warm water relieve you of the tension in your body, and take these moments of calm to breathe
5. Meditate.
Meditation can help train your brain to stop worrying. The act of choosing to tune out other sources of stress is an active step to train your brain to stop worrying. Although some people believe that they do not have time to meditate, meditation is as easy as choosing to close your eyes right now for 30 seconds or longer with intent.
All it takes is a few moments where you consciously choose to avoid any non-natural noise in your life will allow you to get centered around what is most important to you. Though worrisome thoughts may enter your mind while you meditate, those who have mastered the art of brain training recommend observing the thoughts as they enter the mind, and simply watching them pass like clouds on a breezy day.
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