Let’s now delve into four habits that you can use to train your brain to ignore the worry.
Habit #1: Come back to the present
This one is numero uno for a reason – and that is, mindfulness, properly practiced, is perhaps the best antidote to worry.
The rationale is deceptively simple: the vast majority of our worry stems from ruminating about the past, or apprehension of the future. When we worry, the present moment disappears.
Thich Nhat Hanh, the Vietnamese Zen Master, says it beautifully: “Anxiety, the illness of our time, comes primarily from our inability to live in the present moment.”
“Practice mindfulness” isn’t just some nice platitude that’s worn out it’s welcome – its benefits are based in solid science. In a 175-study analysis (“meta-analysis”) of mindfulness literature, the “effect size” (how much an intervention helps, according to current research) was most significant for anxiety. Moreover, the effect size for subjective feelings of stress, which “worry” would fall under, was also substantial.
Fortunately, there are multiple ways to practice mindfulness. The most popular is undoubtedly mindfulness meditation, which consists of two practices:
(1) Focused-attention meditation: The meditator picks one object (say, the breath) and tries to keep their focus on that object.
(2) Open-awareness meditation: Paying attention to the “flow” of experience, moment-to-moment, without judgment (e.g., MBSR, or mindfulness-based stress reduction.)
One can also practice mindfulness throughout the day, which is arguably the most beneficial. To do so, try and keep your attention on what it is you are doing, no matter what it is, moment-by-moment. Also, pay attention to the sensations in your body, as well as your thoughts.
The writer’s favorite definition of mindfulness that of Jon Kabat-Zinn, who defines it as “Paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”
Habit #2: Write down both productive (and pointless) ruminations
If your brain doesn’t shut up (a phenomenon called “rumination”), ease the turbulence by writing whatever it is down on paper. If you find yourself trying to keep something in mind only to be thrown off again, write whatever keeps popping into your head down on paper.
It turns out that writing down the object(s) of your rumination may also improve your problem-solving skills. In a study published in the journal Anxiety, the authors challenge the popular notion that “worry may be helpful for defining and analyzing problems.”
After assessing the worriers’ abilities to concretize (“make real”) potential solutions to a defined problem, the authors noted an inverse relationship between worry and concreteness.
However, study participants who were permitted a specialized chart to elaborate on their solutions demonstrated more concreteness in their responses. In other words, brainstorming on paper works better if you write things down.
Habit #3: Get at least some exercise every day
This one is nothing new. It’s quite well-known that physical activity improves body and brain function. However, many are unaware as to the therapeutic effects of exercise on anxiety and worry.
Per a literature review published in the journal Current Psychiatry Reports, increased physical activity has “combined anxiolytic [anxiety-reducing] and physical health benefits,” and maybe “a promising additional treatment option for people with anxiety disorders.” Importantly, the study’s authors include “worry” and “excessive fear” as characterizations of anxiety. It stands to reason, then, that physical exercise is beneficial in both clinical and non-clinical anxiety cases.
Many people are turned off by the demands of exercise on their time. Such a feeling is understandable, if not indicative of priority mismanagement (some of these folks have no misgivings about watching 35.5 hours of T.V., for example.)
Be that as it may, it isn’t necessary to become a “gym rat.” It’s entirely possible to get in 30 minutes of exercise without even stepping into a gym. How? Here are some ideas:
– Park further from your office and walk it
– Take the stairs
– Get outside on your breaks
– Get an exercise mat and do simple calisthenics
– Stand up and do some jumping jacks
– Go for a brisk walk whenever possible
#4: Simplify your life
Much of the worry that we encounter in life is the result of societal conditioning, which promotes a chaotic lifestyle. There are countless examples, but here are some of the more common worries people express:
- Getting and keeping a good job
- Buying a house and then worrying some more when someone else buys a bigger, nicer one
- Your commute
- Money and finances
- Work and career
- Attractiveness and physical appearance
- Families, friends, colleagues, co-workers, and acquaintances
- What we have to do tomorrow
- Not getting enough sleep
- And on, and on.
Final Thoughts About Training Yourself to Not Worry
Here’s the thing that’s essential to keep in mind: there is ALWAYS something to worry about. The trick lies in placing voluntarily placing our attention elsewhere – and not feeding the beast. So perhaps the easiest way to do this is by simplifying our lives. Indeed, fewer possessions, fewer distractions, and fewer obligations would be a great place to start!
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