How to Stop Worrying: Physical Ways to Play

Play therapy, while often used to help children explore their feelings, can also be highly beneficial for adults dealing with chronic worry. Engaging in playful activities can help adults manage stress, express their emotions, and figure out how to stop worrying.

Play therapy is a clinical term used in psychology and counseling, referring to a structured therapeutic approach guided by a trained therapist. Unlike casual engagement in play, play therapy allows adults to access deep-seated emotions and unconscious processes that may be more difficult to articulate through traditional talk therapy alone.

Even if you are not participating in structured play therapy sessions, you can borrow ideas from therapeutic play activities. You can still yield some of the significant benefits of play therapy during your own unstructured playtime. Physical play activities are particularly effective at alleviating chronic worry.

How to Stop Worrying: Types of Play for Adults

Getting physical has been recognized as a powerful tool in managing depression and chronic worry. Engaging in active play not only boosts your mood but also provides numerous mental and physical health benefits. As a bonus, being physically fit helps to alleviate worry. What type of play is best for adults with chronic worry?

Here is a list of physical play ideas and activities that are particularly effective for adults.

Sports

Whether it’s a game of H-O-R-S-E with the neighbor kids or an organized adult soccer team, there is a lot of evidence that supports the idea of using sports and athletic activities to help ease stress.

If you want to join an organized team, there are several options to explore. Many churches host recreational leagues that cater to various sports preferences, particularly basketball or volleyball. Additionally, many cities fund recreational teams across different age groups and skill levels. These leagues provide accessible opportunities for all citizens to participate in low-stress sports.

If you are looking for a more individualized sporting experience, consider visiting a local racquetball facility. Signing up for lessons or matches not only offers you a great cardiovascular workout but also improves agility and coordination. It serves as a fun distraction from life’s problems and will help you discover how to stop worrying.

Walking and Hiking

Walking is a low-impact way to get exercise and pushes you to explore the outdoors. Being outdoors is a natural antidote to stress and worry. Find a walking buddy and challenge yourselves to find a new trail or walking path every time you get together. If you’re walking solo, download a fun audiobook to listen to while you explore.

You don’t have to stick to a designated path. Walk around your local town or a nearby tourist trap. You are likely to find interesting shops, good photo opportunities, and maybe even meet some fascinating people along the way.

If you’re looking for something a bit more challenging, consider heading to the mountains or a nearby nature reserve. Find a hiking path that is suitable for your skill level and remember to bring a nutritious snack.

If the weather isn’t conducive to walking outdoors, find an indoor location to explore. Check out a local indoor shopping mall. Enjoy window shopping or simply enjoy the climate-controlled environment.

Most gyms have treadmills and indoor tracks where you can walk comfortably in any type of weather. Other options include community centers and local schools or universities that might have indoor walking spaces available to the public.

Water Play and Swimming

Swimming is a wonderful way to get low-impact exercise and to distract your mind from worry. Find a heated pool, inquire about open pool times, and enjoy a soothing swim. If the weather is warm, consider taking a dip in a local lake or investing in an above-ground pool so you can enjoy the water whenever you want.

If you have a splash pad or water park in your area, consider stopping there on a warm day. Gather some friends and make a day of sliding down the water slides and splashing in the wave pools at a water amusement park.

Virtual Games

Engaging in physical activities through video games can be a fantastic way to stay active and entertained. Virtual Reality (VR) games, for instance, offer immersive experiences that mimic real-life sports such as tennis, boxing, or even archery, providing a fun workout. In addition, motion-controlled games on various gaming consoles encourage players to dance or play virtual sports. This combined exercise and entertainment serves as a fun distraction from real world issues.

Not only do these games put players in the first-person position of golfer or hockey player, but they also allow you to explore new worlds. Many gaming systems offer physically interactive games that allow you to walk through a virtual version of some of the world’s most spectacular landmarks. You can even connect with other people in a virtual world to explore museums or even the moon together.

Dance and Music Therapy

Dance is an effective technique for how to stop worrying. It offers a creative and physical outlet for expressing emotions and releasing tension. Moving to music stimulates endorphin production which can elevate mood and alleviate stress. Dance styles like salsa, hip-hop or ballroom provide enjoyable ways to stay active while connecting with rhythm and movement.

Music therapy, whether through dance or simply listening, has also been shown to help manage stress. It reduces cortisol levels (the stress hormone) and provides relaxation.

Whether you join a social dance club, take lessons, or samba in the privacy of your own living room, dancing can bring joy into your life and reduce stress. For even more fun, consider hosting a dance party with a few friends and showing off your moves.

Cycling

Cycling offers a fantastic way to improve both physical fitness and mental well-being. Whether you’re riding on trails winding through local parks or exploring scenic roads beyond your town, bicycling provides an excellent opportunity to improve leg strength and cardiovascular endurance. The rhythmic pedal not only boosts physical health but can also clear your mind of worries and forces you to immerse yourself in the present moment.

Exploring new areas on your bike adds an element of adventure to your rides. Consider planning a cycling excursion to a nearby countryside or coastal path. You can enjoy breathtaking views and fresh air while engaging in a fulfilling and mind-clearing workout. Riding with a friend not only makes the experience more enjoyable, but also provides social interaction and emotional support which can also help to reduce stress, worry, and anxiety.

Other Active Play Ideas

To ensure that you stay engaged and motivated during your physical play time, it’s beneficial and wise to diversify your activities regularly. Consider incorporating a mix of enjoyable options to keep boredom away.

If you want to spend some time alone, jump rope is an excellent cardiovascular workout and can be done virtually anywhere. Consider watching instructional videos to learn to juggle, do yo-yo tricks, or to become a master on the hula-hoop. Practice your cart-wheeling tricks or grab a skateboard or pogo stick for some solo fun.

For a nostalgic twist, gather other adult friends for a playful afternoon on a playground (during off-peak hours when children are not present). While at the park, consider a lively game of ultimate frisbee or bocce ball.

Other exciting physical activities include axe throwing, darts, mini-golf, trampolining, and laser tag. Explore the entertainment offerings that are available in your area and start having fun with your friends.

Seeking Professional Help for Anxiety and Chronic Worry

If you need additional support trying to figure out how to stop worrying, seeking a professional therapist can be a crucial step towards improving and transforming your mental and emotional well-being. A therapist provides a safe and non-judgmental space where you can openly discuss your thoughts, feelings, and concerns. Reach out to our office today to connect with a therapist and learn effective tips for how to stop worrying, with God’s help.