Concern has become a general pastime. Whether you have to worry about paying the college loan, having job stability in an unstable economy or make sure your child has everything you need, for the mind will never be rest or excuse to be engaged in something that requires concern. Stop being worried all the time required will but above all, be aware of it.
Concern is simple biology
According to the Association of American anxiety and depression, anxiety disorders are the most common in the US only mental diagnosis. They cost the country $ 42 billion a year, and go hand in hand with depression. People with an anxiety disorder also have three to five times more likely to go to the doctor and six times more likely to be hospitalized for a psychiatric illness.
Especially for those who are interested in the welfare, it may be a little tired to be told the importance of "letting go" and "relax". Although this advice is ultimately correct, there are also good reasons we might feel inclined to resist. Does the simple reason? Biology: our brains are wired to worry.
Basically, the same brain circuits that contribute to our human intelligence in our frontal lobes (allow decision making, problem solving and planning) also produce concern. For your brain, the only difference between concern and planning is the amount of emotional involvement and self-oriented in a specific part of the brain processing. Of course, we all know the meaning of being worried; concern itself is negative, and is responsible for emotions emerge in that part of the balance.
But the number one priority is to keep your brain alive and has evolved to do that very well. TO Sometimes the concern is the body's response to danger, an evolutionary mechanism to keep you alive.
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How to stop being worried all the time
But you can take concrete steps to escape the trap of worry. You have to learn to calm and guide your thinking brain and soothe your fear circuit. Here are a few ways to start:
1. Cultivate greater awareness of your emotions
The first step to reduce the concern is to recognize when you're doing. Become aware of your emotional state, while your thinking produces ready frontal cortex and suppresses the fight or flight response of the amygdala. In certain studies conducted when participants simply labeled an emotion, their brains calmed down.
2. Take a deep breath (ideally many of them)
Breathe slowly and deeply through your nose into your diaphragm with slow exhalations, turn off your nervous system and reduces stress response in your body. This advice is certainly not the most original, but that does not mean it is not effective. Think of it this way: if your breathing and heart rate naturally accelerate when you're under stress, you can choose to invest your answer - breathing slowly. This will send your body the message "I am relaxed", and will be more relaxed as a result. It's like magic with science.
3. Do not look back or forward
When you find your mind drifting into the past or the future becomes the present moment, here and now - a practice known as mindfulness. Right now, you're fine. Your thoughts are creating your sense of danger. Bring your awareness back to the present, calms the amygdala full of fear in the brain and activates neuronal circuits of thought. Studies show that with repetition, practice of care can lead to anxiety reduction and sustainable long-term concern.
4. Pay attention only to what you can control
Your brain craves control and feel happier and calmer when you feel more in control - even if it's just an illusion. Feel in control can reduce anxiety, being worried, and even pain. Therefore, avoid imagining the worst possible scenarios, and instead pay more attention to what is in your control, modulates the activity of the brain to reduce anxiety.
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5. Make a decision, even if you really do not want
Just take a decision on whatever you have worried, call your thinking brain, increases dopamine levels, and shifts the focus of perception of your brain on things that matter most. Make a decision - any decision - also raises your perception of control giving you confidence and momentum mood that helps you to take positive action.
6. Go with sufficient
Concern is often triggered by the imposition of unrealistic expectations or perfectionistic self or others. It does not aspire to be the perfect parent; Just be a good one. Your child does not have to enter a prestigious university. Just go to college. You do not have to be a thin model. What you want is to be healthy.
The problem with concern arises when brain circuits are activated anxiety and too often get stuck in the position "on" continuously triggers a fear response in the body. This activates the stress response - and starts a downward spiral ... and makes you all a miserable mess. You do not want your brain to be in this position as "enthusiastic", so the next time you start to be concerned, consider each of these points and tricks your brain. Change your attitude, change your life.
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