How to train your brain to free yourself from anxiety and stress

In addition to having a positive attitude and having a pro-active attitude to your stress, you can reduce your stress by making healthier lifestyle choices and taking care of yourself.

Some consider worry simply as a bad habit that can be unlearned with practice. Some think that being worried can be good for the brain by helping us learn from past experiences and prepare for the new experiences that lie ahead. Whether worry is good or bad, it occupies our brain by focusing on an uncertain future that we can not control.

Depression is said to focus on past events that you would have liked to change, and the worry focuses on future events over which you have no control, while you are really lucky to choose which actions to take action to prepare you for anything that worries you. Fortunately, there are active ways that can help you train your brain to stop worrying.

How to train brain to stop worrying:

Train your body and your brain to stop worrying

Being worried is the way your brain learns to survive by deciding to activate the fight or flight mode.

The study in the journal Psychosomatic Medicine found that exercise is good when your body feels the symptoms of anxiety, such as nervousness. If your body feels less physical symptoms of stress, your mind will interpret it to be less worried because the body is not in a state of increased excitement.

Exercise seems to give the body a secondary reason for sweating and fast heart rate, which we can feel at a lower level when we worry. Exercise can help lower blood pressure, which is another physical symptom of stress in the body. If you are worried, walk 5-10 minutes on foot, outside if possible. Enjoy the sights and sounds of nature while focusing on the movement of your limbs and the inspirations you take.

Prevent your brain from worrying through writing

When you train your brain, this technique is considered the most effective way. If your brain prevents you from sleeping at night while thinking about something, write it down on paper or in electronic format. This mentally relieves your brain of not having to expend energy trying to remember these details.

Writing is also a way to warn your brain and tell it “It’s important enough to be written.” Your brain has now been alerted to put resources in place to solve this problem, instead of worrying about it. to remember the important thing that worries you.

Why write?

Researchers have shown that people who are constantly worried can be people who constantly engage in flight behavior. Scientists from Anxiety, Stress & Coping gave people who are constantly worried about the opportunity to write three possible outcomes for the situation they were worried about, and then analyzed their answers for practical solutions.

According to the scientists: When the problem-solving of the participants was evaluated for the concrete, the two studies showed an inverse relation between the degree of anxiety and the concrete: the more the participants were worried by a given subject, the less concrete was the content of their elaboration. The results challenge the view that anxiety can promote better problem analysis. Instead, they follow the idea that worry is a cognitive avoidance response.

Meditation to free the brain from worry

Meditation can help train your brain to stop worrying. The researchers at Psychosomatic Medicine studied the effects of meditation and found that it was very good for reducing cognitive anxiety or anxiety. Although some people think they do not have time to meditate, meditation is as simple as choosing to close your eyes at this time for 30 seconds or more. The act of choosing to regulate other sources of stress is an active step to train your brain to stop worrying.

The few moments you consciously choose to avoid unnatural noise in your life will allow you to focus on what is most important to you, now and in the future. Disturbing thoughts can come when you meditate, and that’s normal. Those who have mastered the art of training the brain to stop worrying advise observing disturbing thoughts as they come to mind, and watch them simply pass like clouds on a sunny day.

Adopt a healthy and balanced lifestyle

  • Exercise regularly . Having a physical activity has a key role in reducing and preventing the effects of stress. Reserve at least half an hour of exercise three times a week. There is nothing better than aerobics or running to relax and relieve the tension of stress.
  • Eat healthy . You will be more likely to overcome periods of stress when you eat properly, so be careful what you swallow. Start your day with a breakfast and do not hesitate to eat a fruit or a cereal bar during the day to keep a good level of energy and to have clear ideas.
  • Reduce the consumption of caffeine and sugar . The so-called energy foods stuffed with coffee or sugar often end up causing a big imbalance of energy and mood at the end of the day. By reducing your intake of coffee, chocolate, sweet bars or energy drink in your diet, you will feel more relaxed and you will have a better sleep.
  • Avoid alcohol, cigarettes and medicines . Trying to relieve yourself with alcohol or medications can make you feel like you’re not going to suffer from stress, but it will only be temporary. Do not try to escape reality, you first need to have clear ideas to reduce your stress.
  • Sleep enough . Proper sleep allows your mind and body to regain its energy. Feeling tired will increase your stress because you may have mixed feelings about this fatigue.

Learn positive methods of managing and managing stress

There are many healthy ways to overcome stress and reduce its effects, but they all require you to make an effort to change. You can either change the situation or change your own reaction. When making a decision, keep these four key words in mind: Avoid, Change, Accept, or Adapt.

As each person is uniquely responsive to stress, there is no one-size-fits-all solution for everyone. Test different techniques and focus on what calms you and makes you calmer.

» Medical » How to train your brain to free yourself from anxiety and stress