The endless worry and anxiety experienced during life preparing for exams can lower concentration and hinder study efficiency. In this article, we examine the effects of "excessive thinking" on the body and mind from various perspectives—including Western neuroscience, psychiatry, Korean medicine, and Buddhist views—and introduce actionable solutions such as taking walks, journaling, and meditation.
- Western Neuroscience Perspective
- Changes in Brain Function
According to research, repeated worry and anxiety bring about hyperactivity of the amygdala, which is responsible for emotions, and a decline in the function of the frontal lobe, which is responsible for logical judgment. As commonly expressed by "the amygdala hijacks the frontal lobe," in an anxious state, the balance of the brain breaks down and emotional dysregulation appears.
- Decline in Concentration and Memory
Persistent anxiety takes up the brain's working memory, weakening concentration and memory. Chronic stress elevates stress hormones such as cortisol, and it is known that this causes decreased attention and memory impairment.
- Alterations in Neurotransmitters
Long-term stress leads to an imbalance of neurotransmitters such as serotonin and dopamine. Because of this, feelings of depression and decreased motivation occur, negatively affecting learning efficiency and concentration.
- Psychiatric Perspective
- Impact of Anxiety Disorders and Obsessive Thoughts
Excessive worry can clinically lead to anxiety disorders or obsessive-compulsive disorder (OCD). In particular, patients with generalized anxiety disorder (GAD) worry ceaselessly even over trivial matters, and due to this, daily functions such as sleep and concentration are severely impacted.
- Evidence-Based Treatments
In psychiatry, through cognitive behavioral therapy (CBT) and mindfulness meditation, negative thought patterns are corrected and help is provided to reduce feelings of anxiety. Actual research findings have demonstrated that CBT and mindfulness meditation are effective in improving worry and concentration issues.
- Korean Medicine Perspective
- Excessive Thinking and Spleen Dysfunction
In Korean medicine, through the concept that "excessive contemplation injures the spleen," it is viewed that excessive worrying adversely affects the digestive system and overall vitality. When the transport and transformation functions of the spleen and stomach weaken, symptoms such as indigestion, fatigue, and brain fog may appear.
- Korean Medicine Treatment Methods
In Korean medicine, through acupuncture and moxibustion treatments, herbal medicine, dietary therapy, and more, help is provided to replenish the qi of the spleen and stomach, regulate dampness within the body, and restore balance between body and mind. Combining Qigong or meditative breathing techniques is also effective.
- Buddhist Perspective
- The Essence of Thoughts and the "Monkey Mind"
In Buddhism, as in the phrase "all things are created by the mind alone (Ilcheyusimjo)," it is viewed that all phenomena originate from the mind. Distracting thoughts and worries that arise are merely illusions without real substance, which is likened to a "monkey mind." Such a distracted mind disconnects one from the present reality and becomes a cause of suffering.
- Buddhist Meditation and Practice Methods
Buddhist meditation emphasizes the practice of observing thoughts without clinging to them through Zen contemplation and breath meditation. There are research findings showing that even a daily meditation of about 15 minutes is of great help in reducing anxiety and restoring concentration.
- Actionable Solutions and Guide
- Regular Walks and Exercise
Try walking in nature or doing light exercise for about 20 to 30 minutes every day to lower the stress hormone cortisol, promote endorphin secretion, and improve mood.
- Writing a Worry Journal
Writing down the worries circling in your head on paper gives concrete form to anxious feelings, allowing you to view them objectively. Try identifying and organizing the patterns of repeated worry through a journal.
- Meditation and Breathing Exercises
Even for just 10 minutes a day, try closing your eyes in a quiet place and focusing on your breath. Mindfulness meditation is effective in reducing anxiety and strengthening the self-regulatory function of the frontal lobe.
- Short Breaks and Micro-Breaks
Recharge your brain with short breaks every 50 minutes to 1 hour while studying. Taking time for simple stretching or closing your eyes and breathing deeply helps restore concentration.
- Lifestyle Habit Management
Maintain the fundamental rhythm of your body and mind through adequate sleep and regular meals. Regulate your caffeine and sugar intake, and sharing your concerns with friends or specialists when necessary is also a good approach.
Dear examinees, rather than trying to be perfect, it is important to consistently practice small changes. Try taking it one step at a time, such as taking a 10-minute walk today and writing a worry journal tomorrow. This integrative approach presented from various perspectives will help you reduce excessive worry and enhance concentration, exerting a positive impact on stress management and academic achievement. We cheer you on so that you can build the strength of your mind and achieve a better examinee life!
Detailed materials regarding research and practice methods in each field can be checked via the links below.
- [PNAS: Nature experience reduces rumination]
- [Harvard Health: Exercising to Relax]
- [Mayo Clinic: Exercise and Stress]
We hope this post is of some help in resolving your concerns.
