How To Stop Worrying – 15 Ways To Deal With Anxiety

How To Stop Worrying – 15 Ways To Deal With Anxiety


Brainy Dose Presents: How To Stop Worrying – 15 Ways To Deal With
Anxiety Worry, doubt, and anxiety – these are all
a normal part of life. It’s natural to worry about an unpaid bill,
an upcoming job interview, or a first date. But ‘normal’ worry becomes excessive when
it’s persistent and uncontrollable. Unrelenting thoughts and fears can be paralyzing. They can sap your emotional energy, send your
anxiety levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that
can be broken. You CAN train your brain to stay calm and
look at life from a more balanced, less fearful perspective. If you think you need to work on worrying
less – keep watching. Here’s how to train your brain to stop worrying! Number 1 – Determine What You Can Control When you find yourself worrying, take a minute
to examine the things you have control over. For example, you cannot control how someone
else behaves, but you can control how you react. Recognize that sometimes, all you can control
is your effort and your attitude. When you put your energy into the things you
can control, you’ll be much more effective. Number 2 – Accept The Things You Cannot Change One of the reasons we worry too much is because
we tend to focus on problems that are beyond our ability to solve, or things we cannot
control. For example, you may be planning a birthday
celebration during the weekend, and you worry about whether it will rain or not. Of course, there’s a possibility that it
will rain. So, instead of worrying about it, why not
be flexible and have an alternative plan? This will ease your worries. Accepting the fact that you cannot control
everything will lift a lot of burden from your shoulders … and will eventually end
your worry. Number 3 – Focus On Your Influence As the saying goes “you can lead a horse
to water, but you can’t make him drink.” You can influence people and circumstances,
but you can’t force things to go your way. To have the most influence on others, focus
on changing your behavior. Be a good role model, and set healthy boundaries
for yourself. When you have concerns about someone else’s
choices, share your opinion, but only share it once, and don’t try to fix people who don’t
want to be fixed. Number 4 – Avoid Getting Lost In Vague Fears When you have vague fears in your mind and
you lack clarity, it’s very easy to get lost in exaggerated worries and disaster scenarios. Find clarity in a worry-inducing situation
by asking yourself: “What is the worst thing, realistically,
that could happen?” After you answer that question, spend a bit
of time figuring out what you can do about it – if that thing were to actually happen. The worst that could realistically happen
is usually not as scary as what your mind makes up when it’s running wild with vague
fears. Spending a few minutes finding clarity, can
save you whole lot of time, energy and suffering. Number 5 – Don’t Try To Guess What Someone
Thinks Sometimes, we try to create our own story
about what’s going on in a person’s mind – even if in actuality, we don’t have any
idea. Most of the time, trying to assume what’s
on someone’s mind is useless, and a waste of energy. Our mind is capable of creating scenarios
that are both exaggerated and sometimes, even dangerous. If we let our minds dwell and obsess on these
mental pictures, our worries will never end. So choose a way that is less likely to lead
to worries and misunderstandings. Communicate and ask what you want to ask. By doing so, you’ll promote openness in
your relationships, and they will likely be happier, as you will avoid many unnecessary
conflicts and negativity. Number 6 – Put It Into Words In the process of training your brain to stop
worrying, this technique probably has the highest value. In particular, if you can’t sleep at night,
it can really help to write down whatever is on your mind and keeping you awake. This allows your brain to release some of
the focus which is being placed on these things, and this mental relief is often what is needed
to fall asleep. Writing these types of things down, is like
a signal to your brain that it should quietly contemplate solutions to the problems over
the long term. Number 7 – Set Aside A Designated ‘Worry
Time’ Instead of worrying all day, every day, designate
a 30-minute period of time where you can think about your problems. Setting aside a time frame like this can help
you delay your worries to a later period, freeing up your plagued mind for more productive
activity in the present moment. You can use the designated ‘worry time’
to find solutions for your problems – rather than just focusing on the problems themselves. Number 8 – Differentiate Between Ruminating
And Problem-Solving Replaying conversations in your head, or imagining
catastrophic outcomes over and over, isn’t helpful. But solving a problem is! Ask yourself if your thinking is productive. If you are actively solving a problem, such
as trying to find ways to increase your chances of success, keep working on solutions. If, however, you’re wasting your time ruminating,
change the channel in your brain. Acknowledge that your thoughts aren’t helpful,
and get up and go do something else for a few minutes – to get your brain focused on
something more productive. Number 9 – Find The Correct Facts Sometimes, we spend days worrying, and then
in the end, realize that the thing we are worrying about is actually not true! This is something that probably a lot of us
have experienced. People worry when they have incorrect information,
or when they don’t have enough information. Let’s suppose you have a fear that a certain
stomach ache means that you have a dangerous disease. In such a case, talking to an expert can end
your worries right away, as you may discover that you have been misinformed. Most of the time, as you are presented with
the whole picture, you will realize that there is really no reason to worry. Number 10 – Keep Yourself Busy This may seem like an obvious bit of advice,
but forcing yourself to work on something while you’re worried, can really help make
your worried thoughts go away. The key here is to occupy your hands or your
mind – preferably both – in some task that requires a level of focus. For example, you can occupy yourself with
a task that requires your concentration, or pull up a mobile game on your phone and lose
yourself in it. With the right task, you’ll surrender your
mind in a matter of moments, and your worries will slip away. Number 11 – Talk To Someone About Something
Else In a similar strategy of distraction, occupy
yourself by talking to someone – it can be anybody, as long as the topic is something
other than your worries. Doing so engages the language and emotional
components of your brain, forcing you to invest in the conversation, rather than the internal
conversation that’s causing your worries. As long as you can keep this up and keep it
interesting for a few minutes, your attention will likely shift to the topic of conversation
– and away from your worries. Number 12 – Create A Plan To Manage Your Stress Exercising, eating healthy, and getting plenty
of sleep are just a few key things you need to do to take care of yourself. You also have to make time to manage your
stress so you can operate more efficiently. Pay attention to your stress level, and notice
how you cope with distress. Eliminate unhealthy coping skills, such as
complaining to others, or drinking too much. Find healthy stress relievers instead – like
an engaging hobby, or spending time with friends. Number 13 – Change Your Bedtime If you like to stay up late at night, you
might be feeding your inner worries. Researchers found that people who go to bed
very late and sleep for short amounts of time, are more overwhelmed with negative thoughts,
as oppose to those who keep more regular sleeping hours. They tend to worry about the future and dwell
over past events, and they have a higher risk of anxiety, depression, post-traumatic stress
disorder, and obsessive-compulsive disorder. By making sure that you go to bed at a reasonable
time, you can significantly reduce worrying and intrusive thoughts. Number 14 – Meditate Your Worries Away Meditation is excellent at limiting cognitive
anxiety and worrying. Spend a few minutes consciously choosing to
avoid non-natural noise, and to become centered around your present and future desires. Even if worrisome thoughts materialize during
meditation or mindfulness, it won’t be long before you’re able to train your brain to
focus on more positive and beneficial thoughts. Number 15 – Let Go Of Control Trying to overpower worry, only ignites anxiety
and worrying thoughts. When you have a thought you don’t like,
your body responds by struggling physically to control it – and this intensifies the thought. What you need to do is actually the opposite
– interrupt the urge to stronghold your anxiety, and allow acceptance and mindfulness to enter. Life has its own way of twisting things – often
to the point that we are left startled, if unprepared. Once you learn how to adapt, you will have
less reason to worry. There are some who advocate that a little
worry is a good thing. But everyone’s threshold is different, and
you need to pay attention when things start getting out of control. Thankfully, reversing or completely avoiding
excessive worry is totally up to you and in your hands. Your brain adapts easily, and you can train
it to worry less, by introducing these changes in your behavior and everyday activities. What do you think? Are you a worrywart? What are some things that make you anxious? How do you cope with it? Let us know in the comments below! If you enjoyed this video, give it a thumbs
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One thought on “How To Stop Worrying – 15 Ways To Deal With Anxiety”

  1. Thanks for watching!
    Are you a worrywart? What are some things that make you anxious and how do you cope with it? If you have any other tips, please share.

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