Excessive worrying, believe it or not, has a negative impact on your physical and mental health.
Even though worrying a little can be helpful in some situations, worrying too excessively can stress, tire and make the body more susceptible to physical illness and depression.
Your heart rate is found to increase, your sweat glands become overactive, making breathing difficult. You will become pale in complexion, due to blood leaving skin and moving towards your muscles to prepare them for the ‘fight or flight’ response.
When your body is fully prepared in response to the threat, tension will become pain, therefore causing weak, trembling legs, headaches, constipation or diarrhea. Chronic worrying leads you to higher susceptibility to infections as stress and anxiety leads to weakness of the immune system. It makes you prone to colds and other serious illnesses. You will become more lethargic and fatigued altogether.
Thankfully, our brains are adaptable and with making a few changes in behavior can significantly lower stress and worry so that you can perform your daily routine, and day-to-day activities.
Down below there is three practices that can be easily introduced into your life to lower anxiety and reduce worry.
1. Write down your worries
When you write down your worries down, it prepares you to conceptualize problems and find ways to resolve the situation. So, whether you don’t know what to say to someone or a boyfriend or family member is angering you, write it all down.
A recent study conducted by researchers form the University of Chicago, anxious test-takers who wrote their feelings down on paper before a test, did much better on the test than those who didn’t. Researchers agree that the key to writing about your worries is to emphasize the most negative outcome for the reason of your anxiety.
2. Practice mindfulness meditation
Many studies on meditation have confirmed that the act of closing the eyes and listening to your breath helps improve mental stability and cognitive function.
So, when you feel anxious or overwhelmed by your hectic schedule, find the time to meditate. All you needs is an open mind and a quiet space! Sitting for two minutes can even help you in feeling centered, optimistic, and clear-headed.
3. Channel your stress into exercise
Exercise offers benefits towards your mental and physical health. Exercising daily helps to maintain good health to ensure a long life. Having control and self-worth allows you to reduce worry and stress.
Doctors advise patients suffering from depression to practice aerobic exercise, as it lowers the body`s stress hormones, cortisol and adrenaline. Finally, It helps in boosting production of endorphins, chemicals in the brain that relieve pain and boosts your mood.