Do you know that excessive worrying and stress can completely derail our mental health?
Have you ever felt the feeling of loud thumps coming from your heart, the butterflies in your stomach running wild and your mind running everywhere as soon as you lay your head down?
Bills to pay. Work to do. Foods to prepare. People to deal with. Enemies to ignore. Pretensions to act.
Do you know that all these worrying does not only affect your mental health but also has some very visible and equally damaging effects on your physical health as well. Don’t believe us yet, read on to know more.
Psychologists explain the best way to rewire your brain is to stop worrying excessively
Old folks say that a little bit of stress isn’t a bad thing as it helps you get the work in hand more effectively. We must also be aware that this little stress may turn out to become a major worry and get out of our hands damaging both our mental and physical wellbeing.
As we know anxiety and depression are the outcomes of excessive worrying which affect the mental health. But how does worrying effect your physical health?
According to a study by the American Psychological Association, roughly seven in ten Americans regularly deal excessive worrying and its physical effects. The research findings emphasize that consistent worrying can lead to painful migraine headaches, which are tough to get rid of and can last for hours, even days. It also have other physical effects such as high blood pressure, constipation, body aches and even effect the immune system. Doctors encourage patients to be more active or engage in relaxing activities.
Follow these simple steps to make your mind stop worrying.
1. Put into words
In the process of training your brain to stop worrying, this technique probably has the highest value. If your brain is keeping you up at night by thinking about something, all you have to do is put it down to a piece of paper. This simple action let your brain feel a sign of relief by no longer having to spend energy trying to remember details. If you are worrying about how well your child’s birthday party is going to go, write down the schedule of work from the beginning to end.
Writing down the worries is a way for you to put your brain on notice. In other words, you basically tell your brain, “This is important enough to write down.” Your brain has now been alerted to put resources toward solving this problem rather than being worried. With our previous scenario, now the brain will tell you how to develop your schedule of work to have a well-organized birth day party to your kid.
2. Try meditating
Many researchers also suggest that meditating can help you train your brain to stop worrying. The research journal “Psychosomatic medicine” has deeply analysed the effect of meditation practice to a stressful mind and concluded that meditation is extremely good for reducing cognitive anxiety.
When your thoughts get too overwhelming for you, it is a good for your brain to completely clean your mind of everything. Most common excuse people have for not meditating is that they are too busy and they do not have time. Even if you meditate for a couple of minutes you will be able to notice the difference.
3. Use your stress to fuel your workout
When you exercise, it brings down the level of stress hormones (cortisol and adrenaline) in your body, by using them up. And it also increases the level of endorphins in your system which relieve tension and stress, boost energy, and enhance your sense of well-being
In addition to that, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head. Paying attention to the sensation of your feet hitting the ground as you walk, run, or dance can significantly reduce your negative thoughts and feelings.
4. Use the path of faith
Not all of us are religious, hence there is no common way or a hard and fast rule to use your faith to overcome negative thoughts and worries. We can use our own technique which ever match our belief system.
- Believe That God Will Help You
We can surrender whatever worries we have to God. Tell your brain that we do not have to carry it all by ourselves. Believing in a higher being willing to help us can significantly ease the burden.
A belief in a power greater than your own can create a strong foundation for a faith in your own self. Whatever that is out of our control, we can simply utter a prayer and give it all to God. Once we do our part, we can simply let it go.
- Identify a Worry Absorber
For the non-believers, they too can use their own method to let things go and accept their worries.
The law of belief is supported by some of the most admired scientists such as Sir Stephen Hawking. The law emphasize that whatever you subconsciously feel to be true in your inner world (thoughts) long enough, will always show up in your outer world.
Some write their worries on small pebbles and throw it away. Some write them on paper and burn them afterward. Some have a separate pillow that acts as a punching bag. We can use whichever that suits us, what is important is our belief that these worries can never control our lives. When you choose to let them go, you have to believe and let your brain know that they are actually gone.
“Do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” — Matthew
I am a Business Management graduate from the University Of Staffordshire (UK) and a qualified personnel officer who completed the National Diploma of Training and Human Resource development at Institute of Personnel Management (Sri-Lanka).
Apart from my professional career in the field of HRM, I am also a freelance writer of web and business contents.