Can’t stop worrying all the time? Give your mind a break with these 4 tips
If you can’t stop yourself from worrying all the time, you are not alone. Many people have this problem, which can end causing anxiety and other health issues, so here are some tips to bear in mind:
1) Mindfulness and Meditation
Mindfulness and meditation are popular practices that have several mental health benefits. When your mind is full of thought about your life, family, world, or any other important stuff, takes some minutes to focus on your breath and relax. You should know that everybody can practice mindfulness and meditation and there are many tutorials on the Internet you can follow to start.
Here is how to start a basic practice:
- Close your eyes and take deep breaths
- Focus on your pulse and your five senses
- Inhale and exhale, focusing on your breathing
2) Find something to appreciate
When you feel worried, gratitude can help you soothe your mind. Focusing on something you are grateful for calms the amygdala and reduces stress in the body. It also releases dopamine in the brain. To carry this out you can consider a journal to write down a list of the thing you are grateful for.
There are many types of journals in which you can focus your attention to forget about your worries.
Physical activity can translate into your mental health and do wonders. If you sit at a desk all day or have a fairly sedentary job, you should consider finding time to exercise. Exercising induces serotonin, endorphins, and other feel-good chemicals in the brain, which helps release stress and calm the amygdala.
Exercising is not all about going to the gym or doing squats and abs exercises. You can choose yoga, dancing classes, Zumba, or any other aerobic activity. Moreover, you can just go for a walk outdoors. Your mind will thank you for this.
4) Give your mind a substitute
Look for something that can function as a substitute for your bad thoughts. Go for creativity and fun: paint, play with your puppy, practice a hobby, start writing that novel you've always wanted to write, or any other thing that makes you feel happy and excited.