9 Scientifically-Backed Ways To Stop Worrying
Worry is something that we all deal with, but it is one of the most dangerous emotions we experience. Worry is scientifically proven to harm us in many ways. Worry hurts us emotionally, physically, and mentally. Worry takes many different forms and we all have a different response to it. There are some great ways to combat worry though. Listed below are 9 scientifically backed ways to stop worrying.
Exercise helps to produce happiness, feel good endorphins. Those endorphins make it a lot harder to be worried. Exercise reduces stress in so many ways. You can get your tension out through kick-boxing, yoga, running, swimming, and so much more. Exercise will give you an outlet to focus on that is not worrying. Exercise lets you focus on bettering yourself. With the focus on health, you will naturally stop worrying.
Keeping a journal can be a great way to stop worrying. By writing down your thoughts, you might see that they aren’t anything to worry about after all. Writing can be very therapeutic. It helps you get to the heart of the issue. When we write, we don’t worry about anything but the words on the page. Write about anything that makes you happy, sad, stressed, or angry. A study published in Psychotherapy Research showed that participants who journaled their feelings are likely to have lower levels of anxiety than those who were in a more controlled setting.
Talking to someone about your worries are a great way to stop them right in their tracks. Often, someone else will have advice or something to add into the conversation to make you feel a little more calm. Don’t be afraid to ask the other person’s advice while speaking with them. Attempt to find someone who has been in a similar situation as you are in. Knowing that the worry will eventually end is beneficial, so keep that in mind.
The best way to stop thinking about yourself is to help someone else. When the focus shifts away from us, we see that our problems are small in comparison to the problems of others. Changing your perspective may change your mind about what is worth worrying about. Author Rodlescia Sneed claims that volunteering is vital to stress reduction. Other studies claim that less than 100 hours a year is enough to make a big difference is how you handle worry. So get out there, find an organization that you are interested in, and see how your worry decreases.
Find a calming mantra to fixate your mind on throughout the day. Whenever you start to feel worry creep into your mind, let yourself automatically go to that. Eventually, your mind will follow your actions. “If you have unproductive worries,” says Dr. Hoge, you can train yourself to experience those thoughts completely differently. “You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. Seems like I’ve been here before. But it’s just that—a thought, and not a part of my core self,’” says Dr. Hoge. Meditation teaches us to control our thoughts, rather than let them control us.
Creativity, like exercise gives a great outlet for stress relief. Put all your emotions into making something beautiful. Creating something is a good use of time, unlike worry. Creativity gives us the option to change anything, unlike worry. Create a beautiful poem, piece of art, song, or even a recipe. Find something that you can put your heart into! Some people even say that worriers are naturally creative people due to the amount of imagination it takes to create worries.
Speaking to a higher power about your problems is a safe way to get relief from worry. Acknowledging that there is something or someone looking out your for you will give you peace. Find encouraging verses and quotes on worry and turn them into prayers. A popular prayer that helps a lot of people release worries is The Serenity Prayer which goes “God grant me the serenity
to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.”
Reflection on the worry can help stop it in its tracks. Thinking with a level head brings us peace. Begin by thinking about the thing that you are worrying about in a rational manner. Think of what started the problem and think of anything that would be a realistic solution. If the worry is something that you can’t solve, let it go. Think about why you continue to worry about the issue at hand.
Keep Your Mind Off It
Try keeping yourself busy. Whether that is reading, writing, creating, or watching a movie.. Keep your mind off of your worry and on the good things. Surround yourself with positive things that will lead your mind in a good direction. Create an inspirational environment for yourself filled with uplifting books, movies, quotes, and music. Surround yourself with nature and people who encourage you to live a free life. Rid your life of things that will make you anxious. Stay away from negative people who try to drag you into their life issues.
When we focus on finding creative ways to address our issues with worry, we will succeed in beating it once and for all.