There are some differences between depression and worrying, and one of those differences is that worrying is the condition when our 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, people think that they cannot do anything to change the future, but in fact they can make a significant decision of action about the thing we are worrying about.
In this article, we are going to help you to train your brain on how to prepare for the upcoming events and stop worrying.
Tricks for training your brain not to worry anymore
1.Write it down and stop worrying
This is a technique which has been proven to give the best results in training our brain not to worry. When you cannot sleep because you are worried about certain things, write it down on a piece of paper or electronic format.
When you do this, your brain has the ability to relax, as 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 a friend comes over, just write “What to prepare”.
In this way, you will let your brain know that this is very important when you write it down. So, your brain will now know that this will not be forgotten and it will focus on the solution of the problem or the task instead of worrying not to forget.
Why is writing helpful? Some experts have found a proof that those who are chronic worriers can become chronic problem avoids too.
The experts have also 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 all 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 will not give you a better solution for the problem, but it actually shows that it is a cognitive avoidance response.
2.Use a meditation as a way to free your brain
Meditation can also be very beneficial if your brain is worrying too much. Some experts in the journal
Psychosomatic Medicine have investigated the benefits offered by meditation, and they proved that it has the power to decrease the degree of worrying and cognitive anxiety.
Many people think that meditation takes much time, and some of them do not have the time to meditate, but it can actually last less than 30 seconds if you just close your eyes and remain still.
Meditation as a process of relaxing and get away from all the worries and stress is actually the first step of 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 are meditating, you can also think about the things that worry you, but this is only normal.
Those people who have in some way become experts in brain training, suggest us to picture the thoughts about the problems that worried us, as they enter the brain, as well as to picture them as they leave the brain simply and quickly.
3.Do some exercise in order to make your brain and body not to worry
Worries present the way that our brain chooses to act, as well as resolve the problem and whether to fight it or to run away from it. It may be presented with an example of fear, like when a cough attack us, and we immediately feel high level of adrenaline and this feeling of fear is very similar to the one when we feel worried, it just lasts for longer period of time and at a lower level.
The same study from the journal Psychosomatic Medicine, which we already mentioned has also discovered that exercising can also be highly effective in reducing the anxiety symptoms, such as literariness.
When you feel some reduced levels of stress, then your mind will consider that there is no much to worry about, and your body is not increased arousal condition.
Doing exercise is another cause for increased heart beat and perspiration, and we also feel this when we are worried. Doing some exercises can also decrease the blood pressure, and that is also a consequence of worrying.
SO, WHEN YOU ARE WORRIED, YOU SHOULD TAKE A WALK FOR ABOUT 5 TO 10 MINUTES, IF YOU CAN OF COURSE.
You should enjoy the view and the sounds of the nature around you, and pay more attention on your breathing and the movement of your limbs.