We all worry. And to some extent, each one of us must. Humans need to worry in order to learn from past experiences and be prepared for potential threats. But too much worrying can be severely damaging to one’s mental health and must be avoided at all costs.
To avoid getting worried is easier said than done. But there are ways to curb the anxiety you feel for your future from time to time.
Write it down
If your brain is messing with you and keeping you up all night, there is a way to channelize all that emotional energy out of your system. Simply keep a physical notebook and pen or a notebook app on your phone around you and put down in words exactly what’s bothering you.
Not only does this help you collect your thoughts and store it in one place for later, it also saves your brain from using up too much space trying to remember the little details that are bothering you. Whether in the form of a short essay, points, or questions posed to your future self, jotting down notes always helps you worry a little less.
With notes, your brain gets subconsciously triggered into keeping aside the resources it needs towards solving a problem that’s bothering you.
Mindfulness is the answer to most problems, and this one is no exception. Meditating when you’re worrying too much can significantly reduce stress and effectively make you less anxious.
Studies show that meditation is great for reducing cognitive anxiety and with enough practice one can learn to destress even with a few minutes of mindful silence.
Meditation can help gather your thoughts and really focus on the problem without letting your mind wander. With enough practice, one can actually relax and observe their worrisome thoughts enter and gradually leave their mind like a passing cloud.
When in danger, worrying helps your brain decide whether you should choose fight or flight, which is one of the benefits of being anxious. However worrying too much activates our fear response far too often and gives you emotional and physical sensations of jitteriness and high stress.
A study published in the Journal of Psychosomatic Medicine concluded that exercise is ideal when your body feels these symptoms. When your body produces adrenaline and endorphins through exercise, it naturally reduces the stress sensations in your body.
You don’t have to hit the gym the moment you’re overcome with negative thoughts. A simple 10-minute brisk walk or some power yoga is enough to reboot your brain.
Stop being a worrier. Be a warrior instead!