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Constant anxiety and stress affect not only our psyche, but also our health. Worrying in and of itself isn’t bad—it makes us take action, but worrying too much keeps us from enjoying life. It triggers a cycle of negative thoughts, sleep deprivation, disrupts the immune system. How to stop it? Here are some scientifically proven ways.
Make time for worry
Instead of worrying all day, set yourself a half-hour interval when you think about your problems. Researchers at the University of Pennsylvania have found that a four-step stimulus management program can help those who experience severe anxiety get it under control.
Step 1. Determine what you’re worried about.
Step 2. Agree with yourself at what time you will worry.
Step 3. When you catch yourself worrying about something other than the appointed time, figure out what else you can do with your thoughts.
Step 4. Use “worry time” productively by coming up with a solution to a problem.
Get rid of internet addiction
The time you spend browsing your Facebook feed is not good for your psyche. A recent study by Anxiety UK found that nearly half of internet users are “worried or uncomfortable” when they can’t access email or social media. “It means that some of us need to take control of technology again instead of being controlled by it,” said CEO Nicky Leadbetter.
Be here and now
After analyzing the results of two decades of research at the University of Surrey have come to the conclusion that the most effective cessation strategy “anxiety cycle” includes awareness of your thoughts and emotions, as well as behavioral therapy. Experts noted that “the treatment that forces the participants to change the way of thinking and to think before something emotionally react, – one of the most effective.”
Accept the worry and move on
Worry about worry – this is truly a vicious circle. A study conducted by the magazine Behaviour Research and Therapy, found that people who unknowingly try to suppress unwanted thoughts, suffer from it even more stressful. In this case, “those who are by nature more prone to their own obsessions, less obsessed by them, less depressed and less anxious,” – say researchers from the University of Wisconsin in Milwaukee. Therefore, if you experience anxiety, trying to force myself to stop worry, try a different strategy – taking.
Write down your worries
Putting emotions down on paper helps reduce anxiety before an important exam, according to a study in the journal Science. “It may seem absurd, but in fact, you seem to put your fear out of your head,” explains Sian Beilock, an associate professor in the Department of Psychology at the University of Chicago. “By conducting a ‘revision’ of the situation, you are, figuratively speaking, killing the monster, and there is nothing to worry about.”
Give yourself some relief
Dr. Susan Love, professor at the University of California David Geffen School of Medicine and author of More Life! Breaking the rules will not ruin your health,” I am sure that the need to strictly follow the rules related to health care is in itself a source of stress and anxiety. Love claims that you may be healthier than you think. “Is the goal to live forever? she asks. “I think our goal is to live as long as possible while maintaining the best quality of life. Even if you once forget to take your prescribed vitamins, nothing bad will happen.
Take your hands
It turns out that manual labor helps to “turn off” memories of mental trauma. Although the effect of this strategy on everyday anxiety has not been specifically studied, Bob Hirshon of the American Association for the Advancement of Science notes that “hands and minds are busy preventing visual image storage and encoding.”
Meditate
Trying to find Zen actually reduces anxiety levels – this is confirmed by the results of brain scans. A study published in early 2019 in the journal Social Cognitive and Affective Neuroscience found that meditative practice not only reduced anxiety levels, but also affected the anterior cingulate cortex and ventromedial prefrontal cortex of the brain: the first area controls emotions and thinking, the second – anxiety .
Make your heart beat faster
Physical activity is a pretty obvious way to deal with stress. But it is obvious precisely because of its effectiveness. Animal studies show that exercise can affect the brain’s production of serotonin (the “happiness hormone”), as well as reduce the effects of oxidative stress.
“Several studies have shown that aerobic exercise are similar drugs – says Jeff Dolgan physiotherapist. – And in the long term benefit of exercise more. “
Of course, we all want to find a “magic button” by pressing which you can put an end to your worries, but this does not happen. Fighting stress requires some effort and very specific steps, but the result is worth it.