Everyone has experienced fear and anxiety at some point in their lives, it’s a reaction our bodies create when we feel threatened or excited.

And still yet, some of us live day to day with subconscious anxiety that merely exists. Often we may have a vague underlying sense that something is awry or has the propensity to go that way. When our brain cannot cope with our emotional response, often we may perceive a very benign situation to be a dangerous or frightening one.

Many are plagued with some form of persistent anxiety, which can become detrimental to our overall health. There are some who believe that worrying serves a somewhat healthy purpose to the brain, allowing us to learn and release ourselves from past experiences.

Yet the more we worry, the less focused we are on the present.

There is indeed a second school of people who believe worrying is a bad habit that you can train yourself to unlearn.

Worrying, while it may be a coping mechanism, is still primarily a focus on future things we simply do not have control over. Luckily, there are ways to live with this and work through this. While our anxiety response might be our go-to, we can fight it by alternatively preparing ourselves for the cause of the worry itself.

Follow on for some tips to help train your brain into a more peaceful state.

1. Name your worry and write it down.

This may be one of the most valuable tips. It instantly helps to write down what’s going through your head in a moment of stress. If, for instance, stress has jolted you awake in the middle of the night, scrawl out what is occupying your mind. Once you can transport the thought you can give your mind the ease and space to settle again. If you’re concerned about something then name it. Once you name it, it signals to your brain that it’s important and soon enough you’ll be able to search for a solution.

2. Meditate

Meditation itself is a healthy way to train your brain into a more relaxed cognitive state. Many people believe that they simply don’t have the time to devote to meditation, but profound effects can be experienced in as little as thirty seconds. The act of merely closing your eyes and separating yourself momentarily from your surroundings helps train your brain. When you’re able to tune out stressors you can revive the present moment.

Take a moment to consciously avoid both external and internal chatter. Close your eyes. Center yourself. Focus on your breath. Inevitably worrisome thoughts may come to occupy your mind, but with practice, you can simply observe them as they come and gently let them go.

3. Exercise

Worrying is a product of your body’s learned fight or flight behavior. The moment you are stimulated or scared your body flushes with adrenaline to cope. Anxiety shares this same response, at a slower, more prolonged rate. If your mind is encountering stressful symptoms, it’s helpful to counteract them with a physical release. The more at ease you are physically, the less response your brain will produce.

When you exercise you give your body a secondary reason to feel the symptoms of anxiety – heightened heart rate and perspiration. By getting physical you can lower your blood pressure and place yourself into a more relaxed state. The next time you feel overwhelmed go outside for a walk. Separate your mind, move your body, and focus on the sights and sounds of nature.

The next time you begin to worry, name it and know that it doesn’t have to consume you. There is indeed a way to live with it, recognize it, and work through it. Following these simple practices will not only help you form healthier habits, but they will also keep you present.

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Sources: Psychology Today, Power of Positivity