3 ways to train your brain to let go of anxiety
Anxiety. We’ve all accomplished it previously.
For some, it’s little. For others, it’s devastating.
But whenever it does come our way, one thing remains true:
The more we begin stress over the anxiety itself, the more terrible it gets.
It can turn out to be such a viscous circle, to the point that it appears like it will never stop.
Also, the issue we’ve all experienced is that the harder forcibly attempt to stop anxiety the more worse it becomes.
All in all, what would we be able to do?
As indicated by Buddhism, there are a couple of careful traps and standards to understand that can help us out.
1. Find calmness through acceptance
Whenever tension and stress hits, it can be hard not to let overthinking get the better of you. In any case, there’s an incredible suggestion from Zen ace Shunryu Suzuki that could help all of us.
If you’ve ever tries to control your thoughts, you’ve probably realized that more thoughts seem to emerge. It’s relatively similar to putting out fire with fire, despite the fact that it seems like the logical thing to do.
Zen ace Shunry Suzuki says that “if you need to acquire idealize calmess in your [practice], you should not be bothered by the various images you find in your mind. Let them come and let them go. Then they will be under control.”
The teaching is direct – we basically watch our thoughts, giving them a lot of room. We don’t attempt to control or push them aside. Instead of treating them like we were the thought police, we instead act like a more casual observer.
The same goes for the discomforting bodily feeling caused by anxiety. Just accept that they’re there.
As per Buddhism, accepting the “pain” causes less suffering than struggling vainly against it.
In any case, it’s vital to remember that “acceptance” is a functioning procedure. It must be practiced.
It does not mean you like or want whatever it is you’re accepting. Rather, you’re choosing to allow it to be there when you can’t change it in that moment.
To give yourself permission to be as you are, feel what you feel, or have experienced what you’ve experienced without making unproductive shame or anxiety.
It can take effort at times, but every time you practice acceptance towards something, you create and strengthen neural pathways in your brain, facilitating ease in the
2. Accept change
As indicated by Suzuki, the basic key to decreasing anxiety is to accept change:
“Without accepting the fact that everything changes, we cannot find perfect composure. But unfortunately, although it is true, it is difficult for us to accept it. Because we cannot accept the truth of transiency, we suffer.”
Everything changes, it’s the basic law of the universe. However, we find hard to accept.We identify strongly with our fixed appearance, with our body and our personality. And when it changes, we suffer.
However, Sazuki says we can overcome this by recognizing that the contents of our minds are in perpetual flux. Everything about consciousness comes and goes. Understanding this without giving it much thought can diffuse fear, anxiety, anger, grasping, despair. For instance, if your anxiety is awful at a given moment, you realize that in the end it will change. It needs to.
Here’s a statement from Buddhist master Peme Chodron on the magnificence of accepting change:
“When you open yourself to the continually changing, impermanent, dynamic nature of your own being and of reality, you increase your capacity to love and care about other people and your capacity to not be afraid. You’re able to keep your eyes open, your heart open, and your mind open. And you notice when you get caught up in prejudice, bias, and aggression. You develop an enthusiasm for no longer watering those negative seeds, from now until the day you die. And, you begin to think of your life as offering endless opportunities to start to do things differently.”
3. Mindfully focus on your senses
Another technique that can help with tension is to ground yourself by concentrating on on your senses, such as your breathe.
Neuroscience has discovered that individuals have two unique arrangements of systems in their mind for managing the world: the default network and the direct experience network.
The default network is active most of time, especially when we’re lost in our thoughts.
However, when the direct experience network is active, it turns into an entire other way of experiencing experience. When this system is initiated, you are not considering the past or future, other individuals, or even yourself. Or maybe, you are experiencing information coming into your senses.
For example, if you are in the shower, you can focus on the warmth of the water hitting your body.
This fascinating thing is that both these systems are contrarily related. If you have an upcoming meeting while washing dishes, you are less likely to notice a cut on your hand, because the network involved in direct experience is less active. You don’t feel your senses as much.
Fortunately, this works both ways. When you intentionally focus your attention on incoming sensory data, such as the feeling of the water on your hands while you wash, it reduces activation of the narrative circuitry.
This is the reason reflection breathing activities can work when you’re on edge, since you concentrate on the tactile experience of your breathe. Your senses become more alive at that moment.
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