Your mental health is affected by worrying which is very harmful thing. Some people say that it can be avoided just by training the brain not to worry because it is just a habit. Others think that its goal is to help the brain to learn from previous mistakes and be ready for new experiences. But it does not matter if it is bad or good, it still distracts the brain to think only on one specific future that we are not in control of.
The difference between depression and worrying is that worrying is the condition when your brain focuses on events in the future that we cannot control, and depression is a condition when the brain is focused on something that has happened in the past and we regret it and want to change it. In other words, we think that we cannot do anything to change the future but in fact we can make a significant decision of action about the thing we are worrying about. Here we will help you to train your brain how to prepare for the upcoming events and stop worrying.
Tricks to train your brain not to worry anymore
1.Write it down and stop worrying
This technique has proven to give best results in training the brain not to worry. If you cannot sleep worrying about certain thing, write it down on a piece of paper or electronic format. If you do this, your brain will be able to relax because it does not have to spend energy in remembering these things. So for example, if you need to remember what to prepare or serve for when friend come over, just write ‘What to prepare?’
In this way you will let your brain know that this is of high importance when you write it down. So the brain now knows that this will not be forgotten and focuses on the solution of the problem or the task instead of worrying not to forget.
And why does writing help? Experts have found a proof those who are chronic worriers can become chronic problem avoiders too. The experts conducted a test in which they told the worriers to write down three outcomes for the events that they worry about, and they evaluated the results for practical solutions. When the work of the participants was evaluated and they scored the concreteness, it showed the opposite link between the concreteness and the degree of worry. It means that their work was less concrete, the more they worried about the problem. This proves that worrying do not give a better solution for the problem, but it actually shows that it is a cognitive avoidance response.
2.Use meditation as a way to free the brain
Also meditation can be very beneficial if your brain is worrying too much. Experts in the journal Psychosomatic Medicine, investigated the benefits that meditation offers, and they proved that it has the power to decrease the degree of worrying and cognitive anxiety. But many people think that meditation takes much time, and they do not have the time to meditate, but it can last less than 30 seconds if you just close your eyes and remain still. This process of relaxing and get away from all the worries and stress is the first step to teaching your brain to avoid worrying.
So if you take some time to relax and tune out from all the worries and stress that you have in your life, you will be able to focus on what is actually more significant to deal with in the present and in the future too. While you meditate you may also thing about the things that worry you, but this is only normal. People, who have in some way become experts in brain training, suggest to picture the thoughts about the worrying problem as they enter the brain, and also to picture them as they leave the brain simply and quickly.
3.Do exercises to make your brain and body not to worry
Worries present the way that your brain chooses to act and resolve the problem and whether to fight it or to run away. It can be presented with an example of fear, like when a cougar attacks you, and you immediately feel high level of adrenaline and this feeling of fear is very similar to the one when you feel worried, it is just spread in longer period of time and at a lower level.
The same study that we mentioned above from the journal Psychosomatic Medicine also discovered that exercising can also be highly efficient in reducing the anxiety symptoms such as jitteriness. When you feel reduced levels of stress, then your mind will consider that there is not much to worry about, and you body is not increased arousal condition.
So when we do exercises this is another cause for increased heart beat and perspiration and we feel this also when we are worrying. Doing exercises can also decrease the blood pressure, and this is also a consequence of worrying. So when you worry, take a walk for 5-10 minutes, if you can. Enjoy the view and the sounds of the nature around you and pay attention on your breathing and the movement of the limbs.