Anxiety is a huge but unnecessary evil which makes our every day more difficult and might also turn into a habit that inhibits our own happiness.
Many people believe that having to worry helps them to learn from their experience, but the truth is that the future cannot be controlled, therefore worrying and anxiety only do harm to our health and well-being.
Depression is focusing on past events that one desires to change, while anxiety is focusing on future events which cannot be controlled. For that reason, we are going to suggest three really effective ways to help you stop worrying about the future:
Write your thoughts down
This method has been found to offer excellent results. If you fail to fall asleep or simply cannot get rid of that anxious feeling, write your worries down on a piece of paper. While doing this, the mind will relax and start to breathe as it will no longer need to remember every detail. Scientists believe that people suffering from anxiety may be chronic problem avoiders too.
This was also confirmed by scientists in the journal anxiety, stress and 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. They concluded:
“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.
Exercise or just take a walk in the park
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 of 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 techniques claim that you should observe the worrisome thoughts as they enter the mind and then leave them 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 anxiety away.