Is There A Way To Train Your Brain To Be Less Anxious? Find Out Here

Anxiety is basically our mind's alarm system ringing too many times, even in the absence of actual trouble. While worry is expected from time to time, chronic anxiety can interfere with sleep, relationships, and overall health. The good thing is that our brain is flexible, and if you are willing to get rid of anxiety, there are several methods you can opt for to train your brain to react more smoothly to stressors.

In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Sandeep Vohra, Psychiatrist and Founder of NWNT.AI, explained some ways to us. If you wish to help yourself or someone you love, read ahead.

Understanding Anxiety and the Brain

Anxiety starts in the amygdala, which is the fear center of the brain, that sends alarm signals, real or perceived. “The rationalising prefrontal cortex usually has trouble shutting off this alarm system in people who are anxious. But it's possible to build more neural highways to calm and douse excessive fear responses with regular practices,” Dr Vohra said.

How to Train the Brain for Less Anxiety

Here are several expert-approved ways to train your brain to be less anxious:

1. Mindfulness Meditation

Mindfulness helps the brain learn to watch thoughts without judgment, loosening the hold of worried spirals. Research suggests that consistent practice decreases amygdala activity and enhances links with the prefrontal cortex, enhancing emotional regulation. Even 10 minutes a day can make a difference.

Also Read: Is Unplugging For A Day Actually A Realistic Way To Improve Your Mental Health?

2. Cognitive Reframing

Cognitive Behavioral Therapy (CBT) techniques help reframe anxious thoughts. For example, instead of thinking “I will fail this presentation,” try “I’m prepared, and it’s okay to feel nervous.” Over time, this retrains the brain to interpret challenges less fearfully.

3. Breathing and Relaxation Exercises

Deep breathing and progressive muscle relaxation activate the parasympathetic nervous system, the body’s natural calm mode. Practicing slow, diaphragmatic breaths signals safety to the brain, easing anxious tension.

4. Physical Exercise

Exercise stimulates the release of endorphins and lowers stress hormones. Yoga, running, or even brisk walking exercises reset the nervous system so the brain becomes less responsive to worry triggers.

5. Exposure Training

Anxiety is fed by avoidance. Systematically approaching fears in carefully managed steps (exposure therapy) allows the brain to understand that feared stimuli are not as threatening as thought. Resilience builds, and avoidance-driven anxiety decreases.

6. Healthy Lifestyle Habits

Sleep, nutrition, and limiting caffeine or alcohol play a crucial role in brain health. Chronic sleep deprivation, for instance, makes the amygdala more reactive, while balanced nutrition supports neurotransmitter function that regulates mood.

7. Gratitude and Journaling

Practices like writing down three things you’re grateful for daily or journaling worries provide perspective. Gratitude enhances activity in brain regions linked with emotional regulation, while journaling offers clarity and reduces rumination.

Can Anxiety Be Completely Avoided?

Dr Vohra noted that anxiety is a normal human reaction, often even a protective one. What you're after is not getting rid of it but learning to differentiate between real threats and unnecessary alarm. “Through regular practice, you can change your baseline from anxious to calm and make anxiety bearable,” he added.

Additionally, if worry feels overwhelming, chronic, or disrupts normal life, expert help from a therapist, psychiatrist, or counselor can bring individualised advice.

Bottomline

Yes, the brain can be trained to be less anxious. Experts claim that by being mindful, changing thoughts, exercise, and lifestyle modification, you can rewire your mental reactions and develop resilience against anxiety.

FAQs on Training the Brain to Be Less Anxious

1. Can anxiety totally disappear with brain training?

Not exactly, fear is a natural human reaction. But brain-training methods can really cut down on its frequency and intensity, and make it easier to handle.

2. How long does it take for mindfulness or CBT to produce results?

Most people see some small changes within a few weeks of regular practice, but really long-term changes in the brain tend to happen after a couple of months of persistent effort.

3. Lifestyle changes: Are they as effective as therapy?

Lifestyle adjustments such as sleep, nutrition, and exercise lay a robust groundwork for mental well-being, but therapy (e.g., CBT) provides organised tools. The greatest outcomes typically result from the integration of both.