When an anxious or upsetting thought gets stuck in our mind, it can be a problem to stop the anxiety cycle. These worries can involve concerns about the future, regrets about the past, and fears about what others think of us. More: Childhood anxiety symptoms
If worrying too much isn’t good for us, why do we keep doing it? Worrying can be hard to resist because, in small amounts, it serves a purpose. As humans, we are naturally wired to solve problems. In the past, being aware of potential threats was crucial for survival. Even today, worrying can help us plan and prepare for challenges ahead. It can alert us to issues that need our attention.
Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.
Jodi Picoult
However, excessive worrying can also work against us. Our fear of uncertainty often leads us to imagine the worst possible outcomes, many of which never happen. Worry can give us the false sense that we are solving a problem when, in reality, we may not be taking any meaningful action. More: Decisions made from Fear vs. Love
For some people, overthinking and worrying become a normal part of life. However, you can use certain strategies to break the cycle of anxiety and reduce excessive worrying. Chronic worry can be draining, but it’s not always easy to stop. Discover how to manage your worries and stress less when you find yourself caught in an anxiety cycle. More: Forest bathing as a natural therapy to reduce stress
Strategies for a calmer mind
Being consistent is crucial for teaching your brain new habits. Many people find that practicing mindfulness and meditation helps, while others like to challenge and change negative thoughts when they come up. You can also seek professional help, such as cognitive behavioral therapy. With time, these methods can lower the frequency and intensity of anxious feelings. Overthinking can seem impossible to control, but you can start to manage it with awareness.
Begin by noticing when you’re overthinking. Take deep breaths and focus on the present moment. You can even set a timer for a few minutes to think about your worries, and then shift your attention afterward. Other effective ways to calm your mind include exercising, writing down your thoughts, or practicing guided meditations. More: Top tips on how to journal?
Is it possible to stop the anxiety cycle?
Mindfulness can help reduce symptoms of Generalized Anxiety Disorder (GAD), such as stress and worry. By focusing on the present moment, you can avoid getting stuck in thoughts about the past or the future. You can practice mindfulness through meditation, breathing exercises, or simply noticing the feeling of your feet on the ground. Every little moment you spend being mindful adds up.
Focusing on what you’re thankful for can pull you away from your fears about the unknown. When you regularly identify things you appreciate in your life, you shift your attention from what’s lacking to what you already have. Start a daily habit of writing down three things you’re grateful for in a notebook. More: 5 basic meditation techniques
Carrying your worries alone can feel heavy and overwhelming. Lean on your support system, which could include friends, family, or a healthcare provider. Talking to someone you trust can help bring clarity and provide different perspectives. They might even suggest solutions or steps you can take to reduce your stress.
Your surroundings play a big role in your mental health. Try to take a break from sources of stress, such as constant news updates or difficult relationships. If your living space causes you stress, consider decluttering to create a more peaceful environment. More: How to sleep better? Try these tips
