5
min read
How To Stop A Worry Loop
May is Mental Health Awareness month and today we're talking about worry and anxiety! Fear and worry can affect both your mind and body. Of course, the severity can depend on various factors, but symptoms of chronic fear are generally the same.
Physically, you may experience:
Mentally, you may experience:
Physically, you may experience:
- A faster heartbeat
- Sweating
- Increased breathing
- Dizziness
- Upset stomach
- Dry mouth
- Insomnia
Mentally, you may experience:
- Trouble concentrating
- Confusion
- Negative emotions
- Racing thoughts
Have you ever heard about someone being a “worry wart”? It seems like every time you talk to a worry wart, they’re telling you all about their concerns and worries. The reality is that they’ve programmed their minds to stay in the worry loop and focus on negatives. Until they do some reprogramming, it’s likely they’ll stay stuck.
Living with chronic worry can make life feel much harder. It can also cause physical ailments due to the boost of stress hormones that are constantly being released in your body. There are always things to worry about: kids, parents, jobs, money, relationships, health.... the list can go on and on. But it's important to take action when you start to feel these anxious thoughts kick in. Here are some tips to help you break the worry loop.
1. Recognition
Recognize if you are living in chronic fear and worry. Check in with yourself daily or weekly- are your thoughts more future-oriented, worrying about what might happen? Do people often tell you that you worry too much?
If you recognize that you’re stuck in worry mode, you can then do something to change it and break the cycle.
2. Break The Cycle
The good news is that you CAN break that cycle. Instead of letting your mind wander off with thoughts of worry, learn the art of living in the present. Learn to “get out of your head” and into your body – into the present moment, where worry thoughts aren’t allowed. Things like writing your thoughts out in a journal, going to therapy, positive affirmations, and downloading an app such as "calm", are all tools that will help you reduce anxiety and constant worrying over time.
3. Practice Meditation and Mindfullness
Meditation is a wonderful tool to help you gain some control over your thought life and enjoy the present. It’ll also help you worry less, apps such as Headspace and SimpleHabit offer guided meditations to help you train your mind to stay present and overall be more mindful... there are many apps and websites out there, do some research to find the one that is best for you!
Even if you start with just a few minutes a day, meditation is a practice that can help you feel more calm, centered, and peaceful. But remember, it’s called a practice for a reason. To really get the benefits out of it, you must be consistent with it.
Yoga is also a great way to practice breathing techniques, release stress and relax your body. Yoga is not only great for increasing strength, flexibility and breath but it also allows the mind to be calm by releasing stress and tension. Try a yoga class at The Edge today!
4. Face Your Fears
It’s normal to have some fears and encounter situations that bring on some anxiety. Face them. Don’t run from them, or entertain the negative thoughts that can come with it all day long. If you find trouble doing this on your own, seek help from a mental health professional. While it may be common to have some concerns, you don’t’ have to allow worry to keep you from living a quality life.
5. Make Exercise a Part of Your Daily Routine
Staying active, exercising regularly, and consistently eating a healthy diet can benefit so many aspects of your health not only physically, but mentally as well. It’s important to incorporate exercise daily to ensure your body and your mind are healthy. Even if it's just as simple as walking a mile or two every single day - getting out in nature and moving your body is a great way to stay present and help calm your mind. Rigourous activity such as taking a HIIT class is not only GREAT for your body, but also can take your mind off other things while taking the class (helping you remain present) and the endorphins released in the class trigger a positive feeling in the body!
