Once acquired, the habit of worrying seems hard to stop.
Worrying. It starts with a nagging thought. That creates another few thoughts.
And before you know it there is a storm brewing in your mind, making you think irrationally and zapping your mental and physical energy.
2 out 5 people worry everyday, each and every people has something to worry about. But could it really help you as what scientist said? It can hurt your heart- over time stress increases risk for heart attack, worry may boost your risk for Alzheimers diseases, worrying can interfere with your working memory.
So worry less and live more, so you can also achieve healthy life. Here we give you some points on how to deal with worrying:
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.
‘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. Exercise to Train Your Body and Brain
Worry is a result of the way the brain has learned to survive by deciding to turn on the fight or flight system. The journal Psychosomatic Medicine published a study which found that exercise is beneficial in the case of anxiety.
Apparently, if the body is not constantly under stress, the mind will receive a message that it is not in a state of heightened arousal.
Exercise also accelerates the heart rate and perspiration and regulates blood pressure, which is another common physical symptom of stress.
When you start worrying, immediately go outside and spend at least 10 minutes walking. Try to focus on the sounds in nature, the motion of your limbs, and your breathing.
Meditation is another extremely beneficial method to train your brain not to worry too much. Individuals who have mastered the brain training technique claim that you should observe the worrisome thoughts as they enter the mind and then leave it as clouds on a breezy day.
The few moments you find free to pay attention to what really matters to you and ignore all the noise in your life will chase the worrisome thoughts away.
Source: Time Out Pro