Train Your Brain To Avoid Anxiety And Stress
According to doctors, what makes phobias and fears persistent is the things we do to distract, oppose and escape from the thoughts and feelings that bring anxiety. These things will eventually turn against us and anxiety will become a more persistent part of life.
The exact cause of anxiety and all the anxiety disorders is not known. However, there are some theories why some people have this kind of mental problem. according to the experts, the potential causes for anxiety are alteration of neurochemistry, genetics and the environment.
To deal with this problem, you have to know some crucial distinctions. It is normal to have anxious feelings from time to time in the same manner as we experience different forms of stress. Our brain is evolved in order to avoid and detect dangerous threats. This is a mechanism which is called the fight or flight response.
There are two reasons why persistent anxiety is so dangerous for both our physical and mental health.
Firstly, some brains are not able to make a distinction between a real threat and normal anxiety and secondly, repeated exposure to normal anxiety can affect the chemistry of the brain and consequently affect emotions, thoughts, behaviors and feelings of a person.
In the medical community there is one well known axiom that says that prevention is the best cure. This axiom is true and essential for most physical and mental illnesses. Anxiety problems should be addressed in the same manner.
Now, you can read the best ways in which you can train your brain to prevent and avoid the anxious thoughts that are definitely not healthy for your physical and mental wellbeing.
• Be aware
Being aware is one of the methods or techniques for stopping anxious thoughts before they take place. The supporters of this aware technique claim that is effective in preventing and reducing anxiety.
(A) Acceptance – acceptance means that you have to accept the thing that is happening. The effects of anxiety become more powerful if you try to succumb to them, fight with them or counteract them.
(W) Watch – the step of watching anxiety means that you should remain observing the activities of anxiety in distance. You should observe your own anxiety without judgment or hesitation. This step will help you to make mindfulness the most important thing. You will start understanding that anxiety and you are not the same thing.
(A) Act – acting means to continue doing the normal daily actions. You should be concentrated on the thing you have to do next. You should also pay attention to your breathing and avoid shallow inhalations.
(R) Repeat – now, you have to repeat all of the three previous steps until the anxiety reduces and you are able to control it.
(E) Expect – anxiety makes you feel afraid and that fear almost never comes to surface. If you practice the AWARE technique regularly you will be able to focus and pay attention to the proper things and expect what anxiety brings.
• Determine a routine
People that suffer from constant anxiety often feel that they don’t have control over their life. Actually, most people that deal with anxiety, such as patients with OCD, try to control everything that happens in their lives. When they are unsuccessful in their control plan, anxiety attacks them.
One simple way to deal with this problem is to have a routine. Plan a schedule and try to stick with it firmly. You will need some self discipline for this. You should also know that having a schedule or a routine does not place restrictions over your normal daily life. Actually, those with a well planned routine often have spare time to enjoy life in the manner they want.
Plan a schedule for your interests, work, activities and family. You should also establish when do you sleep and wake up through the entire week.
• Find enough time for relaxation
It is very difficult to relax when you are feeling anxiety. Therefore, you should plan a time that you would spend relaxing. It is far more beneficial to relax when you are not anxious. This will help you to develop a balanced mind. A balanced mind can be an effective countermeasure against anxiety when it starts.
Always try to avoid stressful situations, at least for 20 minutes every day. these 20 minutes will be your time to do what you like. It is very useful to try some mindful breathing in this relaxation time. However, every activity that makes you feel satisfied and joyful can be an excellent technique to deal with anxiety when it comes.
• Stop anxiety before it happens
Anxiety is a systematic and complicated process. It is important to understand this negative process completely if we want to distance ourselves from its negative effects when it appears.
The first thing you have to do is learn that the anxious feelings are not the same as you. You are not anxiety. Then, you have to know the things that trigger your anxiety and try to avoid or best eliminate them. Finally, if the anxiety appears refuse to become part of it and harm your brain.
There are several different methods that you can try to stop anxiety before it fully surfaces. Here are some of them:
Picture a STOP sign in your brain
Think of reassuring thoughts, such as It will go away or I am fine.
Pinch yourself lightly
Find something that you enjoy to do
Exercises can sometimes be far more better than any other supplement, drug or medication.
The brain benefits from physical activity. Therefore, exercises can be beneficial against anxiety.
Scientists have discovered than just 5 minutes of aerobic exercises can stimulate anti-anxiety effects, decrease tension levels, improve self-esteem, stabilize and elevate mood and improve sleep.
Some studies have even shown that regular exercising can be more effective and have long lasting effects in reducing the symptoms of depression and anxiety.