Worry Is Like A Rocking Chair. It gives you something to do but doesn’t get you anywhere.
Many of us are chronic worriers because it is our way of finding a solution to the problem, or so we think. We tend to stress about something before it even happens; we make up situations that don’t even exist. We are what you may call overthinkers.
We may not realize that worrying or overthinking about a situation does not change it, but it produces stress that can potentially harm us. Studies have shown that worrying causes stress and stress hormones can damage the brain and body. Worrying is linked to poor mental and physical health. It can shrink your brain, reduce your intelligence, and increase your risk of dementia. Read here.
In a study, 85% of the participants worried about something that never happened while 15% that came true was easier to handle than they actually thought.
So, how to stop worrying? We know it is not as easy as pressing a button or flipping a switch, but there are brain exercises that you can do.
WORRYING A IS A WASTE OF TIME.
Here are a few things you can try:
Try this technique by Don Joseph Goewey:
While imagining a button at the center of your palm, press it with your finger and breathe in, counting to 3. In your mind, picture 1 as red, 2 as blue and when you get 3, think of it as green. Then let go of your thoughts, clear your mind, and exhale completely. The key here is distraction- you’re giving your mind something to do in place of worrying.
Try Mel Robbins 5 Second Rule:
“The 5 Second Rule is simple. If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it. The moment you feel an instinct or a desire to act on a goal or a commitment, use the Rule.”
So whenever you feel yourself starting to worry, count backwards 5-4-3-2-1 and when you reach 1, immedately think of something else, something that brings you joy. Over time, this will train your brain to always think happy thoughts.
Acknowledge your worries, and get them out of your head by writing them down.
Keep a journal dedicated to stress relief and write down all your fears and worries as a daily practice. By writing down your worries, you feel as though you’re emptying your brain, and you will feel lighter and less tense. Look at what you have written down, are they solvable? If they are not in your control and there is nothing you can possibly do to change them, focus on those you can solve or change.
Practice deep/ mindful breathing.
You may experience shortness of breath or chest pain when you start to worry, this can even lead to a panic attack. Practicing deep breathing can redirect your attention from your worries and help you become grounded in the present. Mindful breathing is a deep breathing exercise. Deep breathing uses big breaths and controls the length.
Mindful breathing teaches core mindfulness. Using meditation techniques like mindful breathing can result in a number of health benefits. Read here
Always remember that no matter how bad things get, they will get better. So, take one day at a time and ask for help when you need it.
If worrying is a problem that you feel you cannot control, it is important to seek professional help. There is no reason to let it ruin your mental/ physical health and your life.
Disclaimer: Seek professional help if you’re struggling with stress/ worry. I am not a doctor. This article is based on my personal experience. What works for me might not work for you.
This information is not intended to diagnose, treat, or cure any diseases.