Worry is a fear based emotion, and comes from the primal part of our brain but works also with the limbic system. The limbic system is where we store a lot of memories and emotional regulation and worry tends to works in that area when we start associating memories and situations for reasons to worry. Since having my own kids, I definitely see myself worrying more about all sorts of situations which in reality have not reason for worry.
To break down the brain really fast will help us see where worry really dwells and how it all works together. There are three main parts of the brain:
- Primal part – reptilian part of the brain that is in charge of our survival.
- Limbic part – responsible for emotional side and memories (just to name a few)
- Prefrontal cortex – rational part
When we worry we experience it on both a physical and emotional level. It is good for worry to be around because we need it in our lives when we are in a dangerous situation. Our brains act to protect us and release the right hormones to get us out. However, your brain does not know the difference between the situation when you really need to run away or be on alert vs a situation like you worrying about getting somewhere on time. The same type of reactions happen in your body. That is why excessive stress and worry can lead to other things like anxiety attacks and burn out.
Worry can easily get out of hand. When worry visits me, I tend to look at it like a visitor, who comes by to bring me some news but I see if I want to invite that person in or not. Same with worry. Ask yourself, is there a real reason to worry about here. Acknowledge the visitor but know that they do not have to stay.
So what should you do when you find yourself worrying about a situation?
Breathe
There is medical science behind this now and everyone from spiritual practices and medical professionals all agree that taking a breath is the fastest way to calm your nervous system down. The best way to do this is to take long deep breaths. Notice that when you are worried that you tend to breathe faster, so when you mindfully tell your body to slow down its breathing, you are telling your body that all is well.
Facts
What are the facts of the situation? What is real here and what can you do? Breaking down the facts can help you know which things are part of your thought pattern, what is true and what you can actually do.
Go-to Thought
Having a thought to have in place when you know that you will be worried is a good thing to practice. Most of the time it is because our brains being on default that we tend to think that all these thoughts are just a part of the worry. Having a go-to thought can really help to stop worry in its tracks.
Presence
Practicing presence is where true happiness is. There is a lot of talk about mindfulness, and for good reason. There is something that happens to our body which brings us to calm when we live in the present moment. I like to notice my five senses as a way to bring me back to the present moment right away. Sometimes it works better than the go-to thought because it bring my awareness to what is real.
If you need help figuring out how to stop worry in your life, I invite you to the free training on how to conquer anxiety and start feeling better right away.
Click here to access the training
Much love,
Krystina
