3 Simple Steps for Breaking Free from Worry Loops

Have you ever wondered how to break free of a worry loop? You know the experience. You’re in the shower, at the computer, or out to dinner with the family and there is a worrisome thought running through your mind over and over — a looming deadline, an awkward social interaction, the finances, etc. It doesn’t matter if the worry is irrational — or recognized as unhelpful — you still can’t shake it. No matter what you try, your mind keeps returning to the troubling thought. Sound familiar? The good news is by following three simple steps — rooted in psychological research and neurobiology — you can step off the worry-loop wheel and get back to enjoying your life. First Step: Signal Breath The Signal Breath, a technique developed by Dr. Bresler at UCLA in the 1970’s, not only releases tension but it also signals to your body that relaxation is coming. Through repetition, the Signal Breath becomes associated with de-stressing and automatically triggers the relaxation response. Here’s how to do it: Take in a deep breath and hold it, noticing the tension it creates in the body. After 3 – 5 seconds, slowly release the air, telling yourself to let go and relax. Repeat this sequence a second time. After taking two Signal Breaths, proceed to the next step while breathing freely and naturally. Second Step: Hyper-focus on Environment Wherever you find yourself, begin hyper-focusing on your surroundings using the different senses — star...
Source: World of Psychology - Category: Psychiatry & Psychology Authors: Tags: Anxiety and Panic Mindfulness Psychology Research Self-Help Stress Anxious Thoughts Breathing Exercise Coping Skills Loving Kindness loving-action Neuroscience Relaxation Rumination stress management Worry Worry Loop Source Type: blogs