Can YOU turn off your worries? Expert reveals the THREE STEPS to take control of your apprehensions and stop brooding for good Recognise that brooding is a waste of time and energy, not problem-solving Focus on the here and now to let worries slip away and stop them taking over Avoid distractions as these have the opposite effect to calming down the mind Distractions don't work in the long term as you rely on external things to be calm 'Our minds are so capable of imagining things and our thoughts become facts' An expert has revealed the three steps to stop worrying for good. Recognising such brooding thoughts are a waste of time, focusing on the present and avoiding distractions can all help people to take control of their apprehensions, according to Professor Hans Nordahl from the department of behavioural medicine at the Norwegian University of Science and Technology. He said: '[People] often confuse ruminative brooding with problem solving, analysis or review, but unfortunately the content tends to be self-critical and self-focused and linked to negative experiences in life. 'I usually illustrate it by holding a glass of water in my hand. Most people would say that's easy to do, but if I hold the glass continuously for two hours it gets heavy. 'It works the same way with our brooding and worries. They aren’t necessarily that heavy when they’re short-lived, but they get heavy when they last for a long time. Recognise brooding thoughts are a waste of time and energy, and are not problem-solving Recognise it is a waste of time Firstly, recognise that worrying is a waste of time and energy. Professor Nordahl said: 'Reducing ruminative brooding isn’t as difficult as it may seem, but there are a few prerequisites you need to know before you start. 'The most important thing about brooding as a mental activity is to realize that brooding itself is a meaningless and useless activity. 'It doesn’t help anything and has no calming or problem-solving effect.' People often confuse worrying with problem solving, however, the former is actually negative, repetitive thinking about why negative experiences occurred the way they did. Once you recognise you are worrying, ask yourself if it has any purpose or if there is even an answer to the question you are considering. 'Focus on the here and now' Secondly, try and focus on the situation you are currently in. Professor Nordahl said: 'Get involved in other more real-life things currently happening in your life. 'If you focus on the here and now, the illusions – that is, the worry and brooding – won’t take hold as much. 'The thoughts may continue to churn, but just let them be there and live their own lives. 'Anything that isn’t given attention will gradually disappear on its own, and this also applies to one’s brooding.' Focusing on the present will help apprehensive thoughts to disappear on their own Distractions don't work Avoid distractions as these have the opposite effect to calming the mind. Professor Nordahl said: 'Turning the focus away from your thoughts does not mean trying to escape or distract yourself from them, however. 'Many people use television, gambling, computer games or even drugs to control or suppress the brooding. 'Distracting yourself in order to calm down doesn’t work well in the long run. Then you’re relying on other people or external things to get calm. 'Trying not to think of negative thoughts creates a recoil effect, because the brain has to keep track of what you shouldn’t think about, and those are the very thoughts you’re trying to avoid.' 'Our minds are so capable of imagining things' Professor Nordahl said: '[People] often confuse ruminative brooding with problem solving, analysis or review, but unfortunately the content tends to be self-critical and self-focused and linked to negative experiences in life. 'I usually illustrate it by holding a glass of water in my hand. Most people would say that's easy to do, but if I hold the glass continuously for two hours it gets heavy. 'It works the same way with our brooding and worries. They aren’t necessarily that heavy when they’re short-lived, but they get heavy when they last for a long time. 'We’re well equipped to develop anxiety and worry, because our minds are so capable of imagining things and our thoughts become facts. 'Our capacity as humans to analyse ourselves or to anticipate threatening scenarios can be used in constructive ways but can have negative and unhelpful effects as well.' Source
