6 Ways To Train Your Brain To Think Positive Even When It Wants To Worry
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We have all stumbled upon this ubiquitous tidbit — “An idle mind is the devil’s workshop.” Does our mind ever go blank completely? (No, no, we are not talking about any exam blackouts!) Whether we realize it or not, our mind is constantly at work thinking, analyzing, recollecting memories, recognizing faces, and whatnot. This restless and active state of the mind is something that is habitual (1). The brain has fast-tracked responses to certain situations and incidents, and that’s why you may find yourself reacting even without thinking. While this is great for your reflexes, it might prove to be a minor annoyance when it comes to negative experiences.
Are you afraid to give that presentation to your boss because you messed it up last time? Are you always overreacting to your partner’s innocuous remarks because you’re afraid they will leave you? The brain remembers all the painful memories, embarrassing situations, and moments of fear and seals it. In a bid to avoid these negative experiences from recurring, the brain tends to be over-cautious. It’s a constant fight-or-flight situation (2). Oftentimes, those who are anxiety-ridden because of too much worrying, seek relief in toxic habits like smoking, drinking, or even drugs (3). So, how do you stop worrying?
Since your brain is constantly learning, it is easy to train your brain to stop worrying. Here’s how you can do it:
1. Designate A Specific Worrying Time
While it’s okay to worry, too much of it can leave you feeling anxious all day and can land you in a serious case of depression, anxiety or with a cardiovascular disease (4). So, set aside a designated hour for your worries. This could sound silly, but it trains your brain to limit you worrying to only that slot of the day. During this time, sit and think about your problems. A study reveals a four-step method to go about this: Firstly, recognize the core of your worries and understand where the problem lies. Next, pick a place and time of your convenience to sit back and ruminate about your fears and worries. If you catch yourself worrying at a time other than the designated hour, then try to deviate your thoughts. Lastly, don’t just become mopey for no reason; find a fix for it (5).
2. Calm Your Mind
Our brain has an almond-shaped mass of cells called the amygdala (6). This is associated with autonomic responses when it comes to fear and anxiety. To keep calm, all you need to do is know how to tame the amygdala. According to scientists, regular meditation can shrink the almond-like structure, allowing your rational thinking to take over (7). So, a simple yoga session for 30 minutes, or listening to soothing music, or engaging in Tai Chi can reduce your stress levels considerably (8).
3. Acknowledge Your Fears And Worries
It’s true with most emotions that only when you accept and acknowledge the emotion, you can move on. Is it a heartbreak you’re going through? Then you need to accept the fact that the relationship is done in order to move on. Similarly, if you’re worried about something, you tend to get worked up about it in your head (it becomes an endless loop). Unless you make peace with your worries and fears and decide to move forward, the mind is going to be chaotic. It might be something that you’re eagerly anticipating — an interview call, or your crush’s response. Whatever it is, tell yourself that it’s okay. Take a deep breath and let it go (9). What’s meant to happen will happen!
4. Write Away Your Worries
Expressive writing is a form of therapy that engages one in writing about their deepest thoughts, fears, and anxieties, without the fear of being judged. Studies have shown that this form of expression actually reduces the negative brain signals in people who are worrisome (10). If you’re not much of a pen and paper kind of person, type it out or just write words, phrases, or even draw patterns that you can associate with your anxiety. The scribbles and scrawls go a long way in calming your mind.
5. Sweat It Out
Exercising is one of the most preferred ways of beating anxiety and stress, and quite rightly so! After all, it has a positive effect on the serotonin levels in your brain (11). So, go kickboxing and kick away your fears. Or just go for a simple run or workout from the comfort of your home, but sweat it out, mate. When you lose that sweat, you are actually eliminating a lot of the stress too (12).
6. Go Offline
You may not realize this, but the internet often influences your emotions without your knowledge. Did you just see a picturesque post that your friend posted on her holiday? Yeah, that could leave you feeling miserable all day because the most travel you have had all week is the commute from home to your workplace. So, if you’re dealing with anxiety and stress, switch off from the social space and go on a digital detox. Get outside and make real connections. Talk to people, share your feelings, and don’t let a certain number of likes and comments control your happiness (13).
So, instead of brooding away, re-train your brain to see the positives in life. Be mindful of your thoughts and be a busy bee. There’s no point counting the chickens before the eggs hatch anyway, right? That being said, how do you deal with stress? Let us know in the comments below!
