4 Habits That Will Train Your Brain to Stop Worrying
By: Thomas Oppong
- Find your stop-loss point — give worry a limitation
When you find yourself in a cycle of worry and anxiety, stop and ask where your stop-loss point is, i.e. at what point do you stop worrying and let it go? By giving every worry a limitation, you’re not allowing it to control you but you become mindful about everything occupying your mind and choose to focus on other things instead of digging deeper. It’s one way to retrain your brain to worry less and worry smarter.
- Acknowledge your worries, and get them out of your head by writing them down
Worrying rarely leads to solutions. Instead of worrying about everything that can go wrong, write away your worries. By writing down your worries, you feel as though you’re emptying your brain, and you feel lighter and less tense. Take time to acknowledge your worries and write them down. Explore the roots of your worries or problems. Once you know the most important things you worry about, ask yourself if your worries are solvable. If they are not in your control and there is nothing you can possibly do to change them, focus on those you can do solve or change. “Get everything out and don’t hold back,” says lead author of the “Worry Less Report”, Hans Schroder (Ph.D.Clinical Psychology, Michigan State University). “You don’t have to share your thoughts with anyone, and don’t worry about spelling and grammar. Getting worries out of your head through expressive writing frees up cognitive resources for other things,” he adds.
- Shift your worry from the long-term problems to daily routines/actions that will solve the problems
Be pragmatic, and proactive about things in your control. Once you list your worries, identify actions you can take in the short-term to solve the problems and start executing daily, weekly or monthly. Do one thing every day that brings you closer to solving your perceived problem. Work toward improving the worst-case scenario, which you have already accepted in your mind.This process focuses on taking action about things in your control. It forces you to find solutions to your perceived problems. Write down how you will deal with them even if they happen. Think of a solution for all your perceived problems. For example, if your financial situation makes you anxious, you need to create a plan to earn more or spend less or invest some of your savings in low-risk investment opportunities. Or instead of worrying about your weight, focus on healthy dinner options that can help you lose weight. Instead of worrying about your long-term health, focus on taking a walk each day.
- Interrupt the worry cycle
If you worry excessively, find productive activities that can easily distract your thought process. Keep busy. Get up and get moving — exercise is a natural way to break the cycle because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being.
You can also distract yourself by doing something completely unrelated and different that forces you to focus on something else. This is most effective if you choose an activity you deeply care about such as practicing your hobby or reading an exceptional book. Be mindful and observe your worries from an outsider’s perspective, without reacting or judging. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with yourself. Understanding that we have control over our own thoughts, and therefore our own worries can be a light bulb moment that changes how you perceive your worries. Learning to stop worrying will be the catalyst to change your life completely. It won’t happen overnight, and it is something you will need to work at, but once you notice changes, celebrate them and keep doing things that can help you get out of your head more.
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 run your life.
