The mind has no concept of what is real and what is imagined .So if we see something with our physical eyes that is traumatic, a threat or stressful our body will respond engaging in the stress response or which is commonly know as fight or flight . And if we consume our time worrying about stressful situations our body will respond the same way. It does this because our subconscious mind cannot determine whether the threat or stress is real or imagine . So the same bodily response , the same hormones and the same reactions are engaged as those that will engage, if we are in fact being chased by a lion through a jungle.
We are in a society that happily engages in hours of worry and stress , thinking about events that may happen. Worrying about what may be or what may not be . What this person is thinking or what they may not be thinking. Negative thoughts running continuously on overdrive with absolutely no control. No harness on the ever running chatter of the mind. This is both an exhausting and debilitating activity. Thankfully this can be controlled!
How can I stop the worrying you ask ?
Before I answer that let me ask you a couple of other questions.
1) What do you gained from worrying ?
2) How many times have you spent hours worrying about something that has never eventuated
There is an old English proverb that states
'Worrying is like sitting in a rocking chair.
It gives you something to do but it doesn't get you anywhere'
And with that lies the answer to ' How do I stop worrying' ?
The most effective way to stop the habit (and that is what it is ...a negative habit) of worrying is to replace the behaviour with something else . So the answer is to do something else . In fact the answer is to do the complete opposite . Use your imagination to create the outcome you want . As that is what worrying is . Your imagination running wild , unharnessed and uncontrolled and it is literally making you SICK.
An effective tool I have used to replaced the habitual behaviour of worrying is to meditate . In particular Visualisation . A person that is a chronic worrier is able to visualise. This is something they do daily and picturing the worse scenario or outcome is something that they do quite well. So why not use this natural ability to work to your advantage.
Visualisation meditations is a powerful technique that is very effective in re programming the mind and replace the negatives thoughts and worry with positive imagery.
It has been proven to relieve pain , speed up the healing process and is very effective and used worldwide to relieve stress , anxiety and other forms of tension.
It is also an effective tool that may assist you to achieve goals and work towards desired out comes.
So the next time you start worrying , remember what this is doing to your health and well being and replace it with a positive imagery meditation or visualisation. Meditations such as beach meditations can take you to a place of relaxation in seconds . Taking a few deep breaths as visualising yourself calm , centred and in control has the same effect on you body as if you where calm , centred and in control . Again meditating on the goals you wish to accomplish provides you with the mindset and motivation to work towards accomplishing those goals.
Below is an example of a beach Visualisation which is modified from www.innerhealthstudio.com. Why not give this a try when you mind starts going into worry mode? In fact it does not have to be this formal . Just picturing your self at the beach , hearing the sounds of the ocean , seeing the birds and waves rolling in , feeling the sun on your back , tasting the ocean salt in your mouth will have the same effect .
Beach visualisation
Get comfortable.
Sit in a supportive chair or lie on your back.
Relax your body by
releasing any areas of tension. Allow your arms to go limp... then your
legs....
Feel your arms and
legs becoming loose and relaxed...
Now relax your neck
and back by relaxing your spine.... release the hold of your muscles all the
way from your head, down your neck....along each vertebra to the tip of your
spine...
Breathe deeply into
your diaphragm, drawing air fully into your lungs.... and release the air with
a whooshing sound....
Breathe in again,
slowly.... pause for a moment.... and breathe out.....
Draw a deep breath
in.... and out....
In..... out.....
Become more and
more relaxed with each breath....
Feel your body
giving up all the tension.... becoming relaxed.... and calm.... peaceful....
Feel a wave of
relaxation flow from the soles of your feet, to your ankles, lower legs, hips,
pelvic area, abdomen, chest, back, hands, lower arms, elbows, upper arms,
shoulders, neck, back of your head, face, and the top of your head....
Allow your entire
body to rest heavily on the surface where you sit or lie. Now that your body is
fully relaxed, allow the visualization relaxation to begin.
Imagine you are
walking toward the ocean.... walking through a beautiful, tropical forest....
You can hear the
waves up ahead.... you can smell the ocean spray.... the air is moist and
warm.... feel a pleasant, cool breeze blowing through the trees....
You walk along a
path....coming closer to the sea....as you come to the edge of the trees, you
see the brilliant aqua color of the ocean ahead....
You walk out of the
forest and onto a long stretch of white sand.... the sand is very soft
powder.... imagine taking off your shoes, and walking through the hot, white
sand toward the water....
The beach is wide
and long....
Hear the waves
crashing to the shore....
Smell the clean
salt water and beach....
You gaze again toward
the water.... it is a bright blue-green....
See the waves
washing up onto the sand..... and receding back toward the ocean.... washing
up.... and flowing back down..... enjoy the ever-repeating rhythm of the
waves...
Imagine yourself
walking toward the water.... over the fine, hot sand.... you are feeling very
hot....
As you approach the
water, you can feel the mist from the ocean on your skin. You walk closer to
the waves, and feel the sand becoming wet and firm....
A wave washes over
the sand toward you.... and touches your toes before receding...
As you step
forward, more waves wash over your feet... feel the cool water provide relief
from the heat....
Walk further into
the clear, clean water.... you can see the white sand under the water.... the water
is a pleasant, relaxing temperature.... providing relief from the hot sun...
cool but not cold....
You walk further
into the water if you wish.... swim if you want to.... enjoy the ocean for a
few minutes..... allow the visualization relaxation to deepen.... more and more
relaxed... enjoy the ocean....
Now you are feeling
calm and refreshed...
You walk back out
of the water and onto the beach...
Stroll along the
beach at the water's edge.... free of worries... no stress... calm.....
enjoying this holiday....
Up ahead is a
comfortable lounge chair and towel, just for you...
Sit or lie down in
the chair, or spread the towel on the sand.... relax on the chair or towel....
enjoying the sun.... the breeze.... the waves.....
You feel peaceful
and relaxed.... allow all your stresses to melt away....
When you are ready
to return from your vacation, do so slowly....
Bring yourself back
to your usual level of alertness and awareness....
Keep with you the
feeling of calm and relaxation.... feeling ready to return to your day....
Open your eyes,
stretch your muscles... and become fully alert... refreshed... and filled with
energy.
