Excessive worrying affects your mental state but at the same time, it has a negative impact on your physical health. A little worry can be even helpful as it helps you prepare for the upcoming situation, but you should be aware that worrying too much can affect your health and make you very stressed, tired, physically illandeven extremely prone to depression.
While you’re in the process of worrying you sweat more, the heart rate increases, and your breathing becomes much more difficult. You face may become pale, because your blood withdraws from the skin and moves towards the muscles so that it can prepare them for the ‘fight or flight’ situation.
The tension may turn into pains causing weak legs, trembling, headaches, and back pain as your body has prepared to respond to the threat. That same tension can affect the digestive system, causing constipationor diarrhea.
Chronic worry makes you susceptible to infections. Stress and anxiety actually lower the immune system, making you prone to colds or even more serious illnesses. Not to mention that they also make you even more fatigued and lethargic.
Luckily, our brain is a highly adaptable organ. If we make some behavioral changes, it can notably reduce worry and help us go back to our regular day-to-day activities and high-functioning self. Here, we’re presenting you three simple practices that can be incorporated into your life so that they could help you reduce your worries and calm your anxiety!
1. Write down your worries
If you manage to translate your worries into concrete words, it will help you transform the doubt and pity into a problem with a potential solution. Write everything down whether it’s you don’t know what to wear to a party or a friend is pissing you off! It will prepare you to conceptualize the problems and look for a way to resolve the problem.
A study done by researchers at the University of Chicago found that anxious test takers who wrote their feelings before doing the test actually performed much better compared to those who didn’t. According to researchers, the key to writing about your worries is to emphasize the worst possible outcome for the cause of your anxiety.
2. Practice mindfulness meditation
Meditation has a wide array of healing properties. This act of closing the eyes and listening to your breath helps you improve mental stability and cognitive function.
Just find the time to meditate! No matter if you’re anxious or overwhelmed by your tight schedule. You only need an open mind and a quiet space! Only 2 minutes of sitting in peace will help you feel more centered, optimistic, and clear-headed.
3. Channel your stress into exercise
Exercise has numerous benefits for us which are both physical and mental. It can be quite difficult and challenging in the beginning, but exercising regularlywill help you regain the control of your life. This sense of control and self-worth will later allow you to reduce overall worry and stress.
Doctors often advise depressed patients to practice aerobic exercise because it can lower the levels of body`s stress hormones, like cortisol and adrenaline, but it can also help you boost the production of endorphins, as well as chemicals in the brain that kill pain and make you feel happy.