Stress management is not easy but knowing how to stop worrying and get rid of stress and anxiety can help. If you have signs of stress and social anxiety, you engage in stress eating, or you suffer from tension headaches, don’t freak out! You can end all that by trying these natural remedies for dealing with anxiety, all of which are research-backed treatments for anxiety disorder.
Stress Management: How to Stop Worrying and Get Rid of Stress and Anxiety
Eckhart Tolle once said that anxiety “pretends to be necessary but serves no useful purpose.”
Worries, anxieties, and fears are all part of the human experience. However, several studies have proven that anxiety has a negative impact on both our mental and physical health.
You worry about “what ifs” and “worst-case scenarios” every day, and it’s interfering with your everyday life since you can’t get anxious ideas out of your mind.
Sometimes, you could be concerned about things that haven’t happened yet or are things that are beyond your control, such as your loved ones’ health and safety or the current expense of living.
Luckily, all this can end! Here are some research-backed natural remedies for dealing with anxiety and getting rid of all stress symptoms. So, let’s begin!
How to Stop Worrying? Just Schedule Some Worry Time
Yes, it’s that simple! Scheduling some worry time is a scientifically proven way on how to stop worrying! Although it may seem paradoxical to devote time to your worries, studies have shown that doing so might help lessen anxious thoughts and enhance sleep.
According to LiveScience, Penn State researchers found in a 2011 study that a four-step stimulus control program might assist highly stressed people to get control of their anxieties.
Here are the steps you need to follow:
- Pinpoint the source of your worry.
- Schedule a time and location to reflect on your worry.
- If you find yourself worrying outside of your allotted worry period, make a conscious effort to distract yourself.
- Put your “worry time” to good use by brainstorming solutions to your worries.
- Set up a certain time and location for worrying. It should be the same every day (for example, on the balcony from 3:00 to 3:30 p.m.) and begin early enough that it does not cause anxiety just before bedtime.
You are free to worry about whatever is on your mind throughout your worry period. The rest of the day, on the other hand, is worry-free.
How to Deal With Stress and Anxiety? Write Down Your Fears
According to a 2011 research in Science, expressing all of your feelings on paper before a big exam might help reduce performance anxiety. It’s, in fact, regarded as one of the best ways of dealing with stress and anxiety!
Study researcher Sian Beilock, an associate professor of psychology at the University of Chicago, told U.S News, “it’s almost as if you empty the fears out of your mind.”
She further added, “You reassess that situation so that you’re not as likely to worry about those situations because you’ve slain that beast.”
Writing in a journal is a strong and effective technique to connect with your inner self. You may work through tough emotions, find answers to problems, and change your perceptions and anxieties by writing in a diary or journal.
Starting a journal may be as simple as setting aside time each day to jot down your inner thoughts. You may concentrate on dealing with each of your concerns, writing them down as they arise, and allowing yourself to completely express how you are feeling.
How to Get Rid of Tension Headaches? Meditate!
Tension headaches are the worst, but luckily there’s a way to end them for good. Taking some time to discover some zen can significantly reduce anxiety in the brain, according to brain scans, and help you get rid of stress, anxiety, and tension headaches!
Mindfulness meditation is a relaxing method that focuses on the present moment. The meditator allows ideas to occur during mindfulness practice without trying to stop or criticize them.
A study published earlier this year in the journal ‘Social Cognitive and Affective Neuroscience’ proved that meditation training not only reduced anxiety levels in people, but it also had impacts on the anterior cingulate cortex and ventromedial prefrontal cortex brain regions (cingulate cortex controls thinking and emotions while prefrontal cortex controls worrying).
Be Mindful of Any Signs of Stress: The Key to Stress Management
Being mindful and wary of any signs of stress and anxiety can help you defeat your negative thoughts as soon as they appear in your mind – and that’s the key to stress management. You’d always have to be on your guard! You let your guard down for an instance, and you’re gone!
According to a review of 19 pieces of research conducted by the University of Surrey, the most successful techniques to deal with stress and anxiety and prevent worrying are those based on mindfulness, which involves nonjudgmental observation of present thoughts and feelings, as well as cognitive behavioral therapy methods.
“Treatments in which participants are encouraged to change their thinking style, or to disengage from emotional responses to rumination or worry,” as well as “treatments that enable participants to adopt more concrete and specific thinking, or that cognitively restructure thinking in a more positive and constructive way,” appear to be particularly effective, according to the review.
Stress management is, no doubt, not an easy thing to do but knowing different ways about how to stop worrying and deal with stress and anxiety can always be helpful.
If you have visible signs of stress, you struggle with social anxiety symptoms, you often find yourself stress eating, or you encounter tension headaches, there’s still some hope for you!
In this article, we discussed some natural remedies to deal with stress and anxiety, all of which are scientifically proven treatments for anxiety disorder. We hope these research-backed tips helped you in dealing with your anxiety and stress.
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