38 min
13 Worry Hacks To Help You Achieve Peace The Brain Coach
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- Mental Health
13 worry hacks for a peaceful brain:
1. Use your focused/task based attentional networks instead. Worry is chiefly the result of the activation of the daydreaming default mode network (where we go when we are not practicing mindfulness or concentrating on a task). Using the task-based networks instead can give us a break. Do something that is useful or enjoyable and requires your full concentration. This will take the resources away from the DMN and give you some peace.
2. The biggy. Practice mindfulness. Learn how to do this and practice it as often as you can. Eventually, through continuous usage, your “core self” networks will balance the story-telling default mode network. You’ll become a master of staying present and vetoing the extrapolation of negative thoughts as they arise. It is more than worth it.
3. Realise and accept that worry simply doesn’t work. Think about how many times constantly trying to predict all outcomes has saved the day. I bet it’s not many. Worry isn’t worth the time, energy and peace of mind you sacrifice. You could actually be doing something useful or fun instead.
4. Bump the needle. Worry is normally a result of the inner narrative (words) making stories about the future. When you’re stuck in a rut of worry or rumination, slap yourself out of this mode by thinking in silly/cartoon pictures, or narrating your current reality.
5. Remember, worry is just a bunch of stories. They are NOT facts, and they VERY rarely come to pass as you foresee. Remind yourself they aren’t reality – you have a magnifying glass held up to a tiny part of a possible (and unlikely) existence. Stand back and appreciate how you are infinitely bigger, and more “real” than your worries.
6. Worrying is a parasite, which sucks the enjoyment out of life. What would you give to have all the moments you’ve missed through worry again? For example, being fully present and happy whilst playing with your kids instead of locked in your own mind and going through the motions. Life is too short. Choose happiness over the lie of “being prepared”.
7. Give the DMN a job. Unsurprisingly, there is a link between how creative you are and how much you worry. If the DMN is the master of storytelling, why not use it for something good? Write poems or songs or even a darn book. And don’t feel guilty about it. “Time you enjoy wasting is not wasted time”. Besides, you might just be the next Tolkien if you gave yourself the permission.
8. Focus on certainty. Worry and anxiety feed each other because they are basically the result of a threat response to ambiguity (the future). When we focus on a solid and comforting certainty, it can put a brake on this threat response. “Whatever happens, my mother will still love me” or “whatever happens, I will still have my graduation certificate”… whatever brings you peace.
9. Reverse worry. When we think about the future we generally think of things that could go wrong (thanks negativity bias!), but we can flip this if we make the effort. When you daydream, think of all the amazing things that could go right if you had the resolve to pursue them. Picture your book being a bestseller and what your life would be like, or what you’ll do with your first whopping paycheck, or how good it will feel when you’ve let go of all your insecurities. These daydreams are easier to step out of and put you in a positive, toward state of mind. You might just get what you want too.
10. Learn to trust yourself. This is a game changer. When you catch yourself trying to prep
13 worry hacks for a peaceful brain:
1. Use your focused/task based attentional networks instead. Worry is chiefly the result of the activation of the daydreaming default mode network (where we go when we are not practicing mindfulness or concentrating on a task). Using the task-based networks instead can give us a break. Do something that is useful or enjoyable and requires your full concentration. This will take the resources away from the DMN and give you some peace.
2. The biggy. Practice mindfulness. Learn how to do this and practice it as often as you can. Eventually, through continuous usage, your “core self” networks will balance the story-telling default mode network. You’ll become a master of staying present and vetoing the extrapolation of negative thoughts as they arise. It is more than worth it.
3. Realise and accept that worry simply doesn’t work. Think about how many times constantly trying to predict all outcomes has saved the day. I bet it’s not many. Worry isn’t worth the time, energy and peace of mind you sacrifice. You could actually be doing something useful or fun instead.
4. Bump the needle. Worry is normally a result of the inner narrative (words) making stories about the future. When you’re stuck in a rut of worry or rumination, slap yourself out of this mode by thinking in silly/cartoon pictures, or narrating your current reality.
5. Remember, worry is just a bunch of stories. They are NOT facts, and they VERY rarely come to pass as you foresee. Remind yourself they aren’t reality – you have a magnifying glass held up to a tiny part of a possible (and unlikely) existence. Stand back and appreciate how you are infinitely bigger, and more “real” than your worries.
6. Worrying is a parasite, which sucks the enjoyment out of life. What would you give to have all the moments you’ve missed through worry again? For example, being fully present and happy whilst playing with your kids instead of locked in your own mind and going through the motions. Life is too short. Choose happiness over the lie of “being prepared”.
7. Give the DMN a job. Unsurprisingly, there is a link between how creative you are and how much you worry. If the DMN is the master of storytelling, why not use it for something good? Write poems or songs or even a darn book. And don’t feel guilty about it. “Time you enjoy wasting is not wasted time”. Besides, you might just be the next Tolkien if you gave yourself the permission.
8. Focus on certainty. Worry and anxiety feed each other because they are basically the result of a threat response to ambiguity (the future). When we focus on a solid and comforting certainty, it can put a brake on this threat response. “Whatever happens, my mother will still love me” or “whatever happens, I will still have my graduation certificate”… whatever brings you peace.
9. Reverse worry. When we think about the future we generally think of things that could go wrong (thanks negativity bias!), but we can flip this if we make the effort. When you daydream, think of all the amazing things that could go right if you had the resolve to pursue them. Picture your book being a bestseller and what your life would be like, or what you’ll do with your first whopping paycheck, or how good it will feel when you’ve let go of all your insecurities. These daydreams are easier to step out of and put you in a positive, toward state of mind. You might just get what you want too.
10. Learn to trust yourself. This is a game changer. When you catch yourself trying to prep
38 min