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Worrying is a normal part of the human experience — everyone does it from time to time. But left unchecked, it can have effects on both your physical and mental health.
But what exactly is worrying? Worry is defined as distress caused by something that you might possibly experience in the future. While there’s no way to rid yourself of these thoughts completely, it’s possible to reduce their negative effects significantly.
Here are tips to keep in your back pocket to keep your worries under control.
1. Try Mindfulness Meditation: Practicing mindfulness meditation involves focusing your attention on the present moment. This can help to keep your thoughts from racing.
2. Practice Deep Breathing: Increasing your oxygen levels lowers the physiological effects of anxiety on your body. There are several breathing exercises that can help induce a state of calm, including: box breathing, 4-7-8 breathing, diaphragmatic breathing, alternate nostril breathing & anulom vilom.
3. Explore Guided Imagery: Conjuring soothing images can be a powerful way to slow down a racing mind. It’s a powerful strategy to enhance your coping skills.
4. Talk with others: Talking with someone who’s dealt with your same worries or understands your situation can provide much-needed validation and support. Rather than bottling up your worries, call a close friend and set up a coffee date. Let them know you just need a moment to vent or talk things through.
5. Keep A Worry Journal: Keeping a record of your worries can help you analyze and process your feelings. Starting a worry journal can be as easy as grabbing a pen and jotting down a few pages before bed or whenever your mind becomes restless throughout the day. Simply writing down your thoughts about a bothersome situation may allow you to look at them in a new light.
6. Get Moving: You’ve probably heard it a million times, but exercise can have a significant, positive impact on your mental state. It doesn’t have to involve a vigorous gym session or a 10-mile hike. Even a 10-minute walk around the block can help calm a racing mind.