Worry does not empty tomorrow of its sorrow. It empties today of its strength. Numerous studies have shown that worry not only puts a strain on mental health, but on physical health, too. Worry in and of itself is not bad; it spurs one into action, after all, too much of worry can lead to anxiety, which can have a lasting impact on health and happiness. Anxiety takes a toll on sleep, tax immune system, raise risk of post-traumatic stress disorder, and even affect risk of dying from disease.
Habit of worrying is a self-perpetuating negative thoughts. Worry is a chain of thoughts and images that are affectively negative and relatively uncontrollable. Instead of worrying all day, every day, just designate a 30-minute period of time to think about problems. A four-step stimulus control program helps one to take control of anxiety. Step one: Identify the object of worry. Step two: Come up with a time and place to think about the said worry. Step three: If you catch yourself worrying at a time other than your designated worry time, you must make a point to think of something else. Step four: Use your "worry time" productively by thinking of solutions to the worries.
All that time we spend perusing Facebook newsfeed probably isn’t doing our mental health any favors. A recent study from Anxiety UK showed that nearly half of people feel "worried or uncomfortable" being away from email or Facebook. We need to re-establish control over the technology we use, rather than being controlled by technology.
The most effective strategies to stop worrying and rumination may be the ones based in mindfulness, which involves nonjudgmental awareness of present thoughts and emotions, as well as cognitive behavioral therapy strategies. Try to adopt concrete and specific thinking or cognitively restructured thinking in a more positive and constructive way is especially effective.
Worrying about worrying is a dangerous cycle to fall into. People who naturally try to suppress their unwanted thoughts end up being more distressed by said thoughts. Those who are naturally more accepting of their intrusive thoughts are less obsessional, have lower levels of depression, and are less anxious. People who get caught up in worry when they try to force themselves to stop worrying may want to try a different strategy like acceptance.
Letting all emotions on paper decreases test-taking worry. It might be counterintuitive, but it is almost as if you empty the fears out of your mind. You reassess that situation so that you’re not as likely to worry about those situations because you have slain that beast. While exams are no longer a threat to many of us, this approach works well for people facing anxieties for other things.
The perceived need to follow all the rules when it comes to health can be a source of stress and worry in itself. Breaking the rules won’t break your health. It is impossible to have perfect health, and you are probably a lot healthier than you realize. Is the goal to live forever? I would contend it is not. It is really to live as long as you can with the best quality of life you can. The problem is all of these who are scared to death if they didn’t eat a cup of blueberries a day they would drop dead.
Engaging in activities that keep our hands busy and mind distracted helps prevent flashbacks from traumatic experiences. Keeping your hands and mind busy interferes with storing and encoding visual images.
Taking some time to find some ‘Zen’ can really help anxiety in your brain; even brain scans say so. Meditation training not only lower anxiety levels, but it also affects the anterior cingulate cortex and ventromedial prefrontal cortex brain regions; the former region controls emotions and thinking, the latter controls worrying.
Exercise is a predictable way to beat stress, but it is only predictable because it is so effective. Exercise can affect brain activity of serotonin; a so-called "happy" brain chemical, as well as reduce the effects of oxidative stress. Exercise interventions result in lower anxiety levels than staying tied to the couch. The effects of aerobic exercise are initially similar to those of medication. However, in the long term, exercise works better.
- Understanding anxiety and mental health stigma | Pete Etchells (theguardian.com)
- Anxiety Revisited (boudicabooks.org)
- 5 things to know about the government shutdown today – USA TODAY (usatoday.com)