If you problem has a solution, why worry about it? If your problem doesn’t have a solution, why worry about it?
As mundane as these rhetorical questions may sound, they are true. Worrying is slowly, yet surely becoming a leading problems among both children and adults.
And while in today’s society we cannot stray away from worrying altogether, we should definitely begin managing it. Interestingly, worrying is a harmful practice, which can result in many side-effects, like stress, anxiety, and restlessness.
To effectively beat it, one would have to train his or her brain into doing so. This is where the fun part begins. Our brain is used to obeying our deepest thoughts. So, what was until now worrying, should now become a positive specter of thoughts and outlooks on life.
But, how does one achieve this no-worrying state?
Here are several techniques to help you derail your brain from constant worrying.
1. Write It All Down
Whenever you feel worried or concerned, don’t let your own head to solve it. Instead, pour your concerns on paper and repeat this journaling practice daily.
Try answering questions on what worries you, whether or not it is a legitimate worry to have in the first place, and ways in which you can move past it.
As per studies, journaling is a healthy technique which helps in acquiring problem-solving skills. Scientists in the journal Anxiety, Stress & Coping conducted a study in which subjects had to write down three potential solutions to their worry.
Next followed analysis, and then the study conclusion. Here, researchers found that subjects who engaged in writing, found a quicker solution to their problem, than those who didn’t.
2. Meditation Helps
According to researchers in the journal Psychosomatic Medicine, meditation is highly beneficial for cleansing the brain. During meditation, we work in enhancing our cognitive abilities, which then helps us be realistic and logical about a certain worry.
That said, meditating ‘properly’ is a myth. What you have to know is that you can meditate for as little as 30 seconds a day.
And no, meditation is not all about the ‘Om’ practice but can be a simple focus on all your negative thoughts, to the point when the brain empties itself from them. Together with meditation, practice proper breathing, thus enhancing the practice’s effects.
3. Physical Exercise
Both studies and health experts agree that a decent dose of physical activity can work wonders for the brain. With that, activities like running, swimming and hiking can be a great environment to face you’re your worries and work through them while adrenaline rushes your body.
As per a study released in the Psychosomatic Medicine journal, exercise helps the body get rid of anxiety and stress. As a result, you begin to worry less and solve more.
Aside from this, exercising can also be beneficial to your overall health. It reduces the blood pressure, controls the metabolism, balances normal hormone production, and leaves you feeling happy and satisfied.
Additional Anti-Worrying Tips
Aside from the aforementioned practices, there are other ways to face worrying as well. Some of the useful methods which work include:
- Scheduling a period to worry, no longer than twenty minutes a day.
- Getting creative and engaging in your favorite hobby or activity.
- Approaching a ‘problem’ objectively, and always keeping an open mind.
- Discussing your worries with others, thus estimating the validity of your issues.
- Not expecting the worst-case scenario each and every time.
- Preventing yourself from being judgmental and bringing early conclusions.
- Stop trying to fix issues that are out of your control, and trusting the universe to take care of it all.
Lastly, always, always try looking at the bright side of life, because it does exist and it is quite extraordinary!