Feeling anxious from time to time especially during stressful times is normal. However, if you find yourself feeling anxious and worried most of the time to the point that it interferes with your daily routine, it might be time to take a deep breath and follow these tips.
It is often easy to give in to a habit of overthinking and worrying over everything. While a little bit of anxiety is a normal reaction to stress, too much of it can cause harm to both of your physical and mental states.
The problem with overthinking and worrying is that they become an uncontrollable cycle of self-perpetuating negative thoughts and images in your mind.
When this happens, it is time to stop this cycle and take charge. Here is what you can do:
1. Write down your concerns and worries
If there is any thoughts or concerns that keep you up all night long, write it down on a piece of paper or any mediums that you are most comfortable with. This will allow your brain to take a mental sigh of relief by no longer having to be reminded by the thought or concern.
For example, if you are stressing out over what to serve for your next gathering with close friends, simply write down “What to serve?” and any ideas that come to your mind.
Furthermore, writing it down will help the brain to refocus on solving the problem or concern rather than putting too much energy into worrying about it.
Many studies have shown that those who often get anxious mostly tend to procrastinate as well. A study done by Stoeber and Borkovec in 2002 shows that those who suffer from chronic anxiety because they are unable to come at producing a concrete solution to their problems and the worry continues.
Writing it down will help you to see clearly what the concern is about and thus, helping you to solve it.
2. Set aside time for meditation
Taking some time to meditate and calm yourself down can really help lessen your anxiety. According to a study in the journal Social Cognitive and Affective Neuroscience, meditation does not only reduce anxiety levels but it also helps you make a more rational decision and control your emotions.
All you need is only a few minutes, any time of the day and just clear your mind from the worries and let your mind wanders.
Like meditation, exercise also helps reduce anxiety levels as a hormone called serotonin or ‘happy’ hormone is released during exercise. Some studies also show that exercise exhibits similar effects to those of meditation.
So, why not move around and beat the stress with sweats instead of tears!
While these are some of the tips that you can do to help overcome your anxiety and over-worrying, it may be best to consult with your doctor if you start to lose control over it.
- it has interfered with your daily life (including hygiene, school, work, and social life) that you have no control over yourself
- you use drugs or alcohol to cope with it
- you feel that it may be caused by an underlying health problem
- you have suicidal thoughts or behaviors