What do you think?
Rate this book
The path to calm #2
賯賵丞 丕賱兀賮賰丕乇 丕賱賴丕丿卅丞: 鬲噩賳亘 丕賱兀賮賰丕乇 丕賱爻賱亘賷丞貙 丕爻鬲賲毓 賱毓賯賱賰 亘賴丿賵亍貙 鬲禺賱氐 賲賳 丕賱鬲賵鬲乇 賵毓卮 亘爻賱丕賲
"丕賱兀賮賰丕乇 丕賱氐丕禺亘丞 賵丕賱囟丕睾胤丞 賲孬賱 丕賱爻賵胤 丕賱匕賷 賷噩賱丿賰 胤賵丕賱 丕賱賵賯鬲.
賴賱 鬲噩賱丿 匕丕鬲賰 賷賵賲賷賸賾丕 亘兀賮賰丕乇 氐丕禺亘丞 賵賲鬲賱丕丨賯丞 鬲毓胤賱賰 毓賳 丕賱丨賷丕丞責
賰賷賮 鬲鬲禺賱氐 賲賳 囟睾胤 丕賱兀賮賰丕乇 丕賱賲賯賱賯丞責
賱賲丕匕丕 鬲賲賳毓賳丕 丕賱兀賮賰丕乇 兀丨賷丕賳賸丕 賲賳 丕賱賳賵賲貙 賵兀丨賷丕賳賸丕 鬲賲賳毓賳丕 賲賳 丕賱廿賳噩丕夭 賵鬲爻亘亘 賱賳丕 丕賱鬲賵鬲乇 賵丕賱丕乇鬲亘丕賰 賵丕賱囟睾胤 丕賱賳賮爻賷責
賴賱 鬲鬲爻亘亘 丕賱兀賮賰丕乇 兀丨賷丕賳賸丕 賮賷 賮禺 噩賱丿 丕賱匕丕鬲 賵丕賱丕爻鬲爻賱丕賲 賱賱兀氐賵丕鬲 丕賱毓賯賱賷丞 丕賱賲鬲賱丕丨賯丞責
賷乇卮丿賳丕 丕賱賰丕鬲亘 廿賱賶 兀賴賲 丕賱禺胤賵丕鬲 丕賱鬲賷 鬲丨購丿購賾 賲賳 丕賱兀氐賵丕鬲 賵丕賱兀賮賰丕乇 丕賱爻賱亘賷丞 賮賷 毓賯賵賱賳丕貙 賵丕賱兀爻亘丕亘 丕賱丨賯賷賯賷丞 丕賱鬲賷 鬲爻亘亘鬲 賮賷 匕賱賰貙 丨鬲賶 賷賲賰賳賳丕 丕賱丨氐賵賱 毓賱賶 毓賯賱賺 賴丕丿卅 賲賲鬲賳 賮賷 賳賴丕賷丞 丕賱賲胤丕賮.
賮賷 賴匕丕 丕賱賰鬲丕亘 爻鬲鬲毓賱賲:
- 鬲賯賳賷丕鬲 賲賮氐賱丞 賱鬲噩丿賷丿 兀爻賱丕賰 毓賯賱賰 賵乇賵丕亘胤賰 丕賱匕賴賳賷丞 賵丕賱鬲丨賰賲 賮賷 兀賮賰丕乇賰.
- 兀爻丕賱賷亘 禺丕氐丞 賱賱爻賷胤乇丞 毓賱賶 丕賱睾囟亘 丕賱賲賮丕噩卅 賵丕賱鬲賲丕爻賰 賮賷 丕賱賵賯鬲 丕賱賲賳丕爻亘.
- 兀爻丕賱賷亘 毓賱賲賷丞 賱鬲睾賷賷乇 卮毓賵乇賰 鬲噩丕賴 賳賮爻賰 賵乇丐賷鬲賴丕 亘卮賰賱 兀賮囟賱 賵丕賱鬲氐丕賱丨 賲毓 丕賱匕丕鬲.
- 賵爻丕卅賱 賲噩乇亘丞 賱賱鬲毓丕賲賱 賲毓 丕賱孬乇孬乇丞 丕賱毓賯賱賷丞 丕賱爻賱亘賷丞.
- 賷賵囟丨 胤乇賯 賮賴賲 賲孬賷乇丕鬲 丕賱賯賱賯 賵丕賱鬲賵鬲乇貙 爻賵丕亍 丕賱馗丕賴乇丞 毓賱賶 毓賯賵賱賳丕 兀賵 毓賱賶 兀噩爻丕丿賳丕貙 賵賰賷賮賷丞 丕賱鬲毓丕賲賱 賲毓賴丕.
丕賰鬲卮賮 丕賱丌賳 丕賱胤乇賯 丕賱賲匕賴賱丞 賱亘丿丕賷丞 丨丿賷孬 賮毓賻賾丕賱 賲毓 賳賮爻賰 賵丕賱鬲賵賯賮 賮賵乇賸丕 毓賳 丕賱鬲賮賰賷乇 亘卮賰賱 爻賱亘賷貙 丕亘丿兀 丨賷丕丞 賴丕丿卅丞 賮賷 賴匕丕 丕賱毓丕賱賲 丕賱賲鬲爻丕乇毓.
"
賴賱 鬲噩賱丿 匕丕鬲賰 賷賵賲賷賸賾丕 亘兀賮賰丕乇 氐丕禺亘丞 賵賲鬲賱丕丨賯丞 鬲毓胤賱賰 毓賳 丕賱丨賷丕丞責
賰賷賮 鬲鬲禺賱氐 賲賳 囟睾胤 丕賱兀賮賰丕乇 丕賱賲賯賱賯丞責
賱賲丕匕丕 鬲賲賳毓賳丕 丕賱兀賮賰丕乇 兀丨賷丕賳賸丕 賲賳 丕賱賳賵賲貙 賵兀丨賷丕賳賸丕 鬲賲賳毓賳丕 賲賳 丕賱廿賳噩丕夭 賵鬲爻亘亘 賱賳丕 丕賱鬲賵鬲乇 賵丕賱丕乇鬲亘丕賰 賵丕賱囟睾胤 丕賱賳賮爻賷責
賴賱 鬲鬲爻亘亘 丕賱兀賮賰丕乇 兀丨賷丕賳賸丕 賮賷 賮禺 噩賱丿 丕賱匕丕鬲 賵丕賱丕爻鬲爻賱丕賲 賱賱兀氐賵丕鬲 丕賱毓賯賱賷丞 丕賱賲鬲賱丕丨賯丞責
賷乇卮丿賳丕 丕賱賰丕鬲亘 廿賱賶 兀賴賲 丕賱禺胤賵丕鬲 丕賱鬲賷 鬲丨購丿購賾 賲賳 丕賱兀氐賵丕鬲 賵丕賱兀賮賰丕乇 丕賱爻賱亘賷丞 賮賷 毓賯賵賱賳丕貙 賵丕賱兀爻亘丕亘 丕賱丨賯賷賯賷丞 丕賱鬲賷 鬲爻亘亘鬲 賮賷 匕賱賰貙 丨鬲賶 賷賲賰賳賳丕 丕賱丨氐賵賱 毓賱賶 毓賯賱賺 賴丕丿卅 賲賲鬲賳 賮賷 賳賴丕賷丞 丕賱賲胤丕賮.
賮賷 賴匕丕 丕賱賰鬲丕亘 爻鬲鬲毓賱賲:
- 鬲賯賳賷丕鬲 賲賮氐賱丞 賱鬲噩丿賷丿 兀爻賱丕賰 毓賯賱賰 賵乇賵丕亘胤賰 丕賱匕賴賳賷丞 賵丕賱鬲丨賰賲 賮賷 兀賮賰丕乇賰.
- 兀爻丕賱賷亘 禺丕氐丞 賱賱爻賷胤乇丞 毓賱賶 丕賱睾囟亘 丕賱賲賮丕噩卅 賵丕賱鬲賲丕爻賰 賮賷 丕賱賵賯鬲 丕賱賲賳丕爻亘.
- 兀爻丕賱賷亘 毓賱賲賷丞 賱鬲睾賷賷乇 卮毓賵乇賰 鬲噩丕賴 賳賮爻賰 賵乇丐賷鬲賴丕 亘卮賰賱 兀賮囟賱 賵丕賱鬲氐丕賱丨 賲毓 丕賱匕丕鬲.
- 賵爻丕卅賱 賲噩乇亘丞 賱賱鬲毓丕賲賱 賲毓 丕賱孬乇孬乇丞 丕賱毓賯賱賷丞 丕賱爻賱亘賷丞.
- 賷賵囟丨 胤乇賯 賮賴賲 賲孬賷乇丕鬲 丕賱賯賱賯 賵丕賱鬲賵鬲乇貙 爻賵丕亍 丕賱馗丕賴乇丞 毓賱賶 毓賯賵賱賳丕 兀賵 毓賱賶 兀噩爻丕丿賳丕貙 賵賰賷賮賷丞 丕賱鬲毓丕賲賱 賲毓賴丕.
丕賰鬲卮賮 丕賱丌賳 丕賱胤乇賯 丕賱賲匕賴賱丞 賱亘丿丕賷丞 丨丿賷孬 賮毓賻賾丕賱 賲毓 賳賮爻賰 賵丕賱鬲賵賯賮 賮賵乇賸丕 毓賳 丕賱鬲賮賰賷乇 亘卮賰賱 爻賱亘賷貙 丕亘丿兀 丨賷丕丞 賴丕丿卅丞 賮賷 賴匕丕 丕賱毓丕賱賲 丕賱賲鬲爻丕乇毓.
"
176 pages, Paperback
Published January 1, 2024
519 people are currently reading
1175 people want to read
About the author
Nick Trenton
52听books102听followers賰丕鬲亘 賵亘丕丨孬 賮賷 賲噩丕賱 毓賱賲 丕賱賳賮爻.丨丕氐賱 毓賱賶 賲丕噩賷爻鬲賷乇 賮賷 毓賱賲 丕賱賳賮爻 丕賱爻賱賵賰賷貙 賵毓賲賱 賲毓 丕賱毓丿賷丿 賲賳 丕賱兀卮禺丕氐 賱賷毓賱賲賴賲 賰賷賮賷丞 丕賱賵氐賵賱 賱氐賮丕亍 丕賱匕賴賳 賵丕賱賴丿賵亍 丕賱毓賯賱賷. 賱賴 兀賰孬乇 賲賳 30 賰鬲丕亘 賮賷 賲噩丕賱 毓賱賲 丕賱賳賮爻貙 賲賳 囟賲賳賴賲 賰鬲丕亘 clam your thoughts -the art of self therapy
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 31 reviews
May 22, 2024
賰鬲丕亘 賯賵丞 丕賱丕賮賰丕乇 丕賱賴丿卅丞
毓丿丿 氐賮丨丕鬲賴 128氐賮丨丞 ... 賷賵囟丨 丕賱賰鬲丕亘 賰賷賮 賷賲賰賳賰 丕賱禺乇賵噩 賲賳 丕賱丕賮賰丕乇 丕賱爻賱亘賷丞 賵 丕賱鬲睾賱亘 毓賱賶 丕賱廿賮乇丕胤 賮賷 丕賱鬲賮賰賷乇
毓賳丕氐乇 丕賱鬲睾賱亘 毓賱賶 丕賱廿賮乇丕胤 賮賷 丕賱鬲賮賰賷乇 : 丕賱鬲噩賳亘 貙 丕賱鬲亘丿賷賱 貙 丕賱賯亘賵賱 貙 丕賱鬲賰賷賮
鬲賯賳賷丞 丕禺乇賶 丕賷囟丕 賸 : 賰鬲丕亘丞 賲匕賰乇丕鬲 亘丕賱廿囟丕賮丞 丕賱賶 丕賴賲 卮卅 丕賳 賷賰賵賳 賱賰 賯丿乇丞 毓賱賶 丕賱丕賲鬲賳丕賳 賮丕賱廿賲鬲賳丕賳 賷爻丨亘賰 賲賳 丿丕卅乇丞 丕賱賯賱賯 賵丕賱兀賮乇丕胤 賮賷 丕賱鬲賮賰賷乇.... 賱賮鬲 賳馗乇賷 丕賱賵爻丕卅賱 丕賱鬲賷 匕賰乇賴丕 丕賱賲丐賱賮 亘丨爻亘 賲毓鬲賯丿丕鬲賴 丕賱亘賵匕賷丞 賮賯乇丞 丕賱鬲兀賲賱 : 丕賱噩賱賵爻 亘賲賰丕賳 賴丕丿卅 賱賮鬲乇丞 賲毓賷賳丞 賵亘丕賱賳馗乇 丕賱賶 丕賱丕爻賮賱 丿賵賳 丕賱鬲乇賰賷夭 毓賱賶 兀賷 卮卅 鬲匕賰乇賳賷 賴匕賴 丕賱賵爻丕卅賱 亘鬲毓丕賱賷賲 丿賷賳賳丕 丕賱丨賳賷賮 賵 亘賲丕 鬲丨賮賳丕 丕賱賲賱丕卅賰丞 賵 鬲賳夭賱 毓賱賷賳丕 丕賱爻賰賷賳丞 賵賯鬲 丕賱丕匕賰丕乇 賵 丕賱鬲爻丕亘賷丨 賵
賵丕賱氐賱丕丞 毓賱賶 丕賱乇爻賵賱 毓賱賷賴 丕賱氐賱丕丞 賵丕賱爻賱丕賲 丨賷賳 賳噩賱爻 賮賷 賲噩賱爻 匕賰乇
賵丕賱丕賲鬲賳丕賳 丕卮亘賴 亘賲囟丕丿 胤亘賷毓賷 賱賱廿賰鬲卅丕亘..丨賷孬 賷賳卮胤 丕賮乇丕夭 丕賱丿賵亘丕賲賷賳 賵 丕賱爻賷乇賵鬲賵賳賷賳 賵賴賲丕 賷毓夭夭丕賳 丕賱卮毓賵乇 亘丕賱爻毓丕丿丞
毓丿丿 氐賮丨丕鬲賴 128氐賮丨丞 ... 賷賵囟丨 丕賱賰鬲丕亘 賰賷賮 賷賲賰賳賰 丕賱禺乇賵噩 賲賳 丕賱丕賮賰丕乇 丕賱爻賱亘賷丞 賵 丕賱鬲睾賱亘 毓賱賶 丕賱廿賮乇丕胤 賮賷 丕賱鬲賮賰賷乇
毓賳丕氐乇 丕賱鬲睾賱亘 毓賱賶 丕賱廿賮乇丕胤 賮賷 丕賱鬲賮賰賷乇 : 丕賱鬲噩賳亘 貙 丕賱鬲亘丿賷賱 貙 丕賱賯亘賵賱 貙 丕賱鬲賰賷賮
鬲賯賳賷丞 丕禺乇賶 丕賷囟丕 賸 : 賰鬲丕亘丞 賲匕賰乇丕鬲 亘丕賱廿囟丕賮丞 丕賱賶 丕賴賲 卮卅 丕賳 賷賰賵賳 賱賰 賯丿乇丞 毓賱賶 丕賱丕賲鬲賳丕賳 賮丕賱廿賲鬲賳丕賳 賷爻丨亘賰 賲賳 丿丕卅乇丞 丕賱賯賱賯 賵丕賱兀賮乇丕胤 賮賷 丕賱鬲賮賰賷乇.... 賱賮鬲 賳馗乇賷 丕賱賵爻丕卅賱 丕賱鬲賷 匕賰乇賴丕 丕賱賲丐賱賮 亘丨爻亘 賲毓鬲賯丿丕鬲賴 丕賱亘賵匕賷丞 賮賯乇丞 丕賱鬲兀賲賱 : 丕賱噩賱賵爻 亘賲賰丕賳 賴丕丿卅 賱賮鬲乇丞 賲毓賷賳丞 賵亘丕賱賳馗乇 丕賱賶 丕賱丕爻賮賱 丿賵賳 丕賱鬲乇賰賷夭 毓賱賶 兀賷 卮卅 鬲匕賰乇賳賷 賴匕賴 丕賱賵爻丕卅賱 亘鬲毓丕賱賷賲 丿賷賳賳丕 丕賱丨賳賷賮 賵 亘賲丕 鬲丨賮賳丕 丕賱賲賱丕卅賰丞 賵 鬲賳夭賱 毓賱賷賳丕 丕賱爻賰賷賳丞 賵賯鬲 丕賱丕匕賰丕乇 賵 丕賱鬲爻丕亘賷丨 賵
賵丕賱氐賱丕丞 毓賱賶 丕賱乇爻賵賱 毓賱賷賴 丕賱氐賱丕丞 賵丕賱爻賱丕賲 丨賷賳 賳噩賱爻 賮賷 賲噩賱爻 匕賰乇
賵丕賱丕賲鬲賳丕賳 丕卮亘賴 亘賲囟丕丿 胤亘賷毓賷 賱賱廿賰鬲卅丕亘..丨賷孬 賷賳卮胤 丕賮乇丕夭 丕賱丿賵亘丕賲賷賳 賵 丕賱爻賷乇賵鬲賵賳賷賳 賵賴賲丕 賷毓夭夭丕賳 丕賱卮毓賵乇 亘丕賱爻毓丕丿丞
May 6, 2022
Text personally, I really liked this book. I found it very helpful and informational. I noticed myself really relating to a lot of the text. It was refreshing to to know that there are so many people that struggle with anxiety and that the things that I feel quite often are actually normal. There were so many different techniques described that people with anxiety could try. I think that this book could really help a lot of other people learn how to cope with anxiety or at least feel more confident in being able to calm anxiety.
March 13, 2024
When I realized that I did have control over my life and that I had a say in how my life played out, I felt empowered to be better. It was (still is!) a long, personal, and challenging journey. But I don鈥檛 regret a thing鈥攅xcept perhaps not believing in myself and starting sooner!
Anxiety can play out in our work lives, causing us to feel self-doubt, imposter syndrome, or burnout. It can interfere with our relationships, coming between us and the people we love. It can wait for us in the wings, ready to sabotage our efforts and undermine our dreams and goals.
Life itself causes anxiety! Even if we鈥檙e doing everything right, simple everyday life can be stressful. Sad, upsetting, or disappointing experiences can worry us, naturally. A string of negative events can make you pessimistic or fearful, burning out your coping mechanisms. Being constantly in a physiological fight-or-flight mode drains your inner resources and leads you to panic and eventually shut down.
Dwelling on the past or worrying about the future 鈥� This is a mental habit that takes you out of the living present and forces your attention on what cannot actually be changed, leading to anxiety and paralysis. Negative thought patterns like catastrophizing, ruminating, and blame are similarly disempowering. If we focus on things that we can literally do nothing about, we feel apathetic, powerless, resentful. It鈥檚 a learned habit to force our focus on to those things we can change.
The answer is that your brain has a built-in bias. To put it very simply, your brain prioritizes negative information. The so-called negativity bias is what it sounds like鈥攚e all have an automatic heightened sensitivity to negative, threatening, or unpleasant data. Dr. John Cacioppo conducted experiments where he showed people various images (neutral ones, positive ones, and negative ones) and looked at the electrical activity in the cerebral cortex. He found that the brain always responded with stronger electrical surges to negative images than to positive ones.
The problem is not that we are not in control or feel uncertain. The problem is that we are trying to avoid or escape the feeling of not being in control or uncertain.
The only way to stop anxiety at its source is to confront and face uncertainty and feeling out of control without experiencing it as something bad and unbearable鈥攕omething that you need to run away from or protect against. You need to teach your brain that uncertainty is okay, not dangerous, and not a problem. You need to learn a new response鈥攖o no longer try to force control, but to practice acceptance instead.
no amount of rumination will give you any more control over a situation than you naturally do. It only gives you the illusion of being in control鈥攁nd a whole lot of anxiety.
So, what causes a lot of anxiety? We are trying to avoid uncertainty by overanalyzing.
Instead of pushing against uncertainty, embrace it. Instead of trying to answer your worry question (鈥淒oes she still love me?鈥� 鈥淒o I have cancer?鈥� 鈥淎m I going to fail the exam tomorrow?鈥�), deliberately practice leaving it unanswered. Don鈥檛 research, don鈥檛 Google, don鈥檛 ask others, don鈥檛 write a list, don鈥檛 think about it. Tell yourself that analysis is not the solution, but really just more of the same problem.
You stop. You realize that you are avoiding discomfort. You take a deep breath and just . . . let the discomfort be. You do a mindfulness exercise and distract yourself. You keep breathing without trying to control. To your surprise, within fifteen minutes, your mind has moved on and it genuinely doesn鈥檛 seem to be the end of the world anymore that you cannot read your girlfriend鈥檚 thoughts. In time, you develop something special: emotional resilience, i.e. anti-anxiety. Every human being must contend with uncertainty and doubt; those who suffer from anxiety may be encouraged to realize that they are not actually facing an extraordinarily high or dangerous level of uncertainty鈥攐nly that their response is exaggerated. It can be a relief to see that you don鈥檛 actually have to control the rest of the world around you, but merely yourself. This is the path of learning self-regulation, emotional mastery, and psychological resilience.
tackling anxiety comes down to the learned skill of emotional regulation. Rather than deny or squash down our natural emotions, we learn to manage them consciously and deliberately. We do this by becoming responsive rather than reactive.
Becoming responsive is about pausing before we act in a situation, practicing impulse control, looking at our own motivations, beliefs, and thoughts, and finding healthy.
When we stop trying to exercise control over the world around us, we actually set ourselves free. We give the world the freedom to fulfill us and remove its power to destroy us. Letting go is letting happiness in.
Examination. Now that you鈥檝e identified these attachments, inspect them more closely. What fuels your attachment? Do fear or insecurity play a part? How valid are your fears? If you sense they鈥檙e irrational, then what are you really worried about? Take a lot of time with this step.
Acceptance. Accept each moment exactly for what it is. Don鈥檛 compare or try to turn it into yesterday鈥攖hat鈥檚 gone. Don鈥檛 try to extend the moment into something that will last forever, because it won鈥檛. Absorb the moment fully and enjoy it because it will pass.
Now is enough. Tomorrow will never be the same as today. Relationships will end; others will begin. Your surroundings will change. You鈥檒l be able to deal with those changes when they come. But right now, in the present moment, appreciate and enjoy what you have. No matter what the future holds, what you have now will always be enough.
Practice letting things be. Make peace with the moment. Don鈥檛 worry if something鈥檚 wrong with you or your life. Operate from a standpoint of acceptance. This doesn鈥檛 mean you can鈥檛 work toward creating a better tomorrow or improving yourself. It just means accepting where you are now as the foundation for your achievements.
Release the need to know. Life will always be uncertain. Obsessing about tomorrow is self-defeating; there will always be another tomorrow after it. You can make projections and predictions about the future, and you might be right. But you can鈥檛 affect them until they happen. The best way to be prepared is to work on what鈥檚 before you right now.
Our life is full of teachable moments, like the parables of old or Aesop鈥檚 Fables. Regardless of how negative a particular event may seem, you can always try to reinterpret it as a positive opportunity or look at the other side of the situation. The more you turn the obstacle upside down, the more you鈥檒l realize that there really is no such thing as good and bad. It all depends on how you choose to perceive something.
For centuries, Stoicism has been a virtual antidote for emotional disruptions that can plague any of us. It tells you that you unequivocally have the power to create your own reality. Meanwhile, Buddhist principles also make it clear that your surroundings don鈥檛 need to change for change to occur. Your mental state is freer than you think, and sometimes a mental switch is all it takes for resilience to spring forth.
And it鈥檚 been scientifically proven that gratitude is more or less a natural antidepressant. Thinking about or asking what you鈥檙e grateful for actually activates certain neural circuits that produce dopamine and serotonin, the neurotransmitters that regulate our pleasure centers and mood levels. They then travel the neural pathways to the 鈥渂liss鈥� center of the brain, much like a prescribed antidepressant. The more you stimulate them, the stronger and more automatic they become, and the more your resilience and calm become a natural way of living.
Detachment comes from Buddhist theory or the writing of the ancient Stoics. In their respective ways, they teach us to build inner resilience. Pain is inevitable, but in attaching to it, we cause suffering, which is a choice. We can decide to cultivate emotional serenity and equanimity. With conscious awareness, we can break our attachment and simply accept reality for what it is.
Neutrality is the commitment to facing life as it is, and realizing that events are neutral, and it is our mental and emotional interpretation that decides whether they are good or bad. Outside forces do not make us anxious, rather our own thoughts and beliefs do, and we have control over those. Realizing this, we understand that we have the power to create our reality.
Gratitude and the ability to savor life pulls us out of anxious rumination and overthinking and counteracts our natural bias for the negative. By dwelling on the good things in life, we remind ourselves of our blessings, foster positive emotions, and counteract negativity.
Some people look at meditation and see nothing but avoidance鈥攊t seems selfish to them, to sit around doing 鈥渘othing鈥� while there鈥檚 real work to be done. By the time you鈥檙e done reading this book, you鈥檒l hopefully see that meditation is one of the most valuable ways to spend your time, and, rather than being escapist and selfish, it actually encourages an embracing of reality and a deep compassion for self and others.
Though meditation can lead to relaxation, it is not the same as simply chilling out (as valuable as chilling out is!). Relaxation is an effect of meditation, but not strictly its method. Similarly, using affirmations, visualizations, trance, or self-hypnosis may be beneficial, but these things encourage a wholly different state of mind than does meditation. There are many different states of consciousness鈥攖o simply alter consciousness (for example, through psychedelics) is not the same as meditation.
The 5-4-3-2-1 Grounding Technique
First, find five things in your environment that you can see. You might rest your eyes on the lamp in the corner, your own hands, a painting on the wall. Take a moment to really look at all these things; their textures, colors, shapes. Take your time to run your eyes over every inch and take it all in.
Next, try to find four things in your environment that you can feel or touch. Feel the weight of your body against the chair, or the texture of the jacket you鈥檙e wearing, or reach out to feel how cool and smooth the glass of the car window feels against your fingers.
Next, find three things that you can hear. Your own breath. The distant sound of traffic or birds.
Next, find two things you can smell. This might be tricky at first, but notice that everything has a smell if you pay attention. Can you smell the soap on your skin or the faint earthy smell of the paper on your desk?
Finally, find one thing that you can taste. Maybe the lingering flavor of coffee on your tongue. Even if you can鈥檛 find anything, just dwell for a moment on what your taste buds are sensing. Are they really 鈥渙ff鈥� or does your mouth almost have a taste of its own when you stop to become aware of it? Stay there for a moment and explore that sensation.
The point of this exercise is, on the surface, distraction. While your senses are active, your brain is engaged in something other than endless rumination, and your overthinking is halted. You put a spanner in the works and stop runaway thoughts. Practice this technique often enough and you may notice that it instantly calms you and slows you down.
Anxiety can play out in our work lives, causing us to feel self-doubt, imposter syndrome, or burnout. It can interfere with our relationships, coming between us and the people we love. It can wait for us in the wings, ready to sabotage our efforts and undermine our dreams and goals.
Life itself causes anxiety! Even if we鈥檙e doing everything right, simple everyday life can be stressful. Sad, upsetting, or disappointing experiences can worry us, naturally. A string of negative events can make you pessimistic or fearful, burning out your coping mechanisms. Being constantly in a physiological fight-or-flight mode drains your inner resources and leads you to panic and eventually shut down.
Dwelling on the past or worrying about the future 鈥� This is a mental habit that takes you out of the living present and forces your attention on what cannot actually be changed, leading to anxiety and paralysis. Negative thought patterns like catastrophizing, ruminating, and blame are similarly disempowering. If we focus on things that we can literally do nothing about, we feel apathetic, powerless, resentful. It鈥檚 a learned habit to force our focus on to those things we can change.
The answer is that your brain has a built-in bias. To put it very simply, your brain prioritizes negative information. The so-called negativity bias is what it sounds like鈥攚e all have an automatic heightened sensitivity to negative, threatening, or unpleasant data. Dr. John Cacioppo conducted experiments where he showed people various images (neutral ones, positive ones, and negative ones) and looked at the electrical activity in the cerebral cortex. He found that the brain always responded with stronger electrical surges to negative images than to positive ones.
The problem is not that we are not in control or feel uncertain. The problem is that we are trying to avoid or escape the feeling of not being in control or uncertain.
The only way to stop anxiety at its source is to confront and face uncertainty and feeling out of control without experiencing it as something bad and unbearable鈥攕omething that you need to run away from or protect against. You need to teach your brain that uncertainty is okay, not dangerous, and not a problem. You need to learn a new response鈥攖o no longer try to force control, but to practice acceptance instead.
no amount of rumination will give you any more control over a situation than you naturally do. It only gives you the illusion of being in control鈥攁nd a whole lot of anxiety.
So, what causes a lot of anxiety? We are trying to avoid uncertainty by overanalyzing.
Instead of pushing against uncertainty, embrace it. Instead of trying to answer your worry question (鈥淒oes she still love me?鈥� 鈥淒o I have cancer?鈥� 鈥淎m I going to fail the exam tomorrow?鈥�), deliberately practice leaving it unanswered. Don鈥檛 research, don鈥檛 Google, don鈥檛 ask others, don鈥檛 write a list, don鈥檛 think about it. Tell yourself that analysis is not the solution, but really just more of the same problem.
You stop. You realize that you are avoiding discomfort. You take a deep breath and just . . . let the discomfort be. You do a mindfulness exercise and distract yourself. You keep breathing without trying to control. To your surprise, within fifteen minutes, your mind has moved on and it genuinely doesn鈥檛 seem to be the end of the world anymore that you cannot read your girlfriend鈥檚 thoughts. In time, you develop something special: emotional resilience, i.e. anti-anxiety. Every human being must contend with uncertainty and doubt; those who suffer from anxiety may be encouraged to realize that they are not actually facing an extraordinarily high or dangerous level of uncertainty鈥攐nly that their response is exaggerated. It can be a relief to see that you don鈥檛 actually have to control the rest of the world around you, but merely yourself. This is the path of learning self-regulation, emotional mastery, and psychological resilience.
tackling anxiety comes down to the learned skill of emotional regulation. Rather than deny or squash down our natural emotions, we learn to manage them consciously and deliberately. We do this by becoming responsive rather than reactive.
Becoming responsive is about pausing before we act in a situation, practicing impulse control, looking at our own motivations, beliefs, and thoughts, and finding healthy.
When we stop trying to exercise control over the world around us, we actually set ourselves free. We give the world the freedom to fulfill us and remove its power to destroy us. Letting go is letting happiness in.
Examination. Now that you鈥檝e identified these attachments, inspect them more closely. What fuels your attachment? Do fear or insecurity play a part? How valid are your fears? If you sense they鈥檙e irrational, then what are you really worried about? Take a lot of time with this step.
Acceptance. Accept each moment exactly for what it is. Don鈥檛 compare or try to turn it into yesterday鈥攖hat鈥檚 gone. Don鈥檛 try to extend the moment into something that will last forever, because it won鈥檛. Absorb the moment fully and enjoy it because it will pass.
Now is enough. Tomorrow will never be the same as today. Relationships will end; others will begin. Your surroundings will change. You鈥檒l be able to deal with those changes when they come. But right now, in the present moment, appreciate and enjoy what you have. No matter what the future holds, what you have now will always be enough.
Practice letting things be. Make peace with the moment. Don鈥檛 worry if something鈥檚 wrong with you or your life. Operate from a standpoint of acceptance. This doesn鈥檛 mean you can鈥檛 work toward creating a better tomorrow or improving yourself. It just means accepting where you are now as the foundation for your achievements.
Release the need to know. Life will always be uncertain. Obsessing about tomorrow is self-defeating; there will always be another tomorrow after it. You can make projections and predictions about the future, and you might be right. But you can鈥檛 affect them until they happen. The best way to be prepared is to work on what鈥檚 before you right now.
Our life is full of teachable moments, like the parables of old or Aesop鈥檚 Fables. Regardless of how negative a particular event may seem, you can always try to reinterpret it as a positive opportunity or look at the other side of the situation. The more you turn the obstacle upside down, the more you鈥檒l realize that there really is no such thing as good and bad. It all depends on how you choose to perceive something.
For centuries, Stoicism has been a virtual antidote for emotional disruptions that can plague any of us. It tells you that you unequivocally have the power to create your own reality. Meanwhile, Buddhist principles also make it clear that your surroundings don鈥檛 need to change for change to occur. Your mental state is freer than you think, and sometimes a mental switch is all it takes for resilience to spring forth.
And it鈥檚 been scientifically proven that gratitude is more or less a natural antidepressant. Thinking about or asking what you鈥檙e grateful for actually activates certain neural circuits that produce dopamine and serotonin, the neurotransmitters that regulate our pleasure centers and mood levels. They then travel the neural pathways to the 鈥渂liss鈥� center of the brain, much like a prescribed antidepressant. The more you stimulate them, the stronger and more automatic they become, and the more your resilience and calm become a natural way of living.
Detachment comes from Buddhist theory or the writing of the ancient Stoics. In their respective ways, they teach us to build inner resilience. Pain is inevitable, but in attaching to it, we cause suffering, which is a choice. We can decide to cultivate emotional serenity and equanimity. With conscious awareness, we can break our attachment and simply accept reality for what it is.
Neutrality is the commitment to facing life as it is, and realizing that events are neutral, and it is our mental and emotional interpretation that decides whether they are good or bad. Outside forces do not make us anxious, rather our own thoughts and beliefs do, and we have control over those. Realizing this, we understand that we have the power to create our reality.
Gratitude and the ability to savor life pulls us out of anxious rumination and overthinking and counteracts our natural bias for the negative. By dwelling on the good things in life, we remind ourselves of our blessings, foster positive emotions, and counteract negativity.
Some people look at meditation and see nothing but avoidance鈥攊t seems selfish to them, to sit around doing 鈥渘othing鈥� while there鈥檚 real work to be done. By the time you鈥檙e done reading this book, you鈥檒l hopefully see that meditation is one of the most valuable ways to spend your time, and, rather than being escapist and selfish, it actually encourages an embracing of reality and a deep compassion for self and others.
Though meditation can lead to relaxation, it is not the same as simply chilling out (as valuable as chilling out is!). Relaxation is an effect of meditation, but not strictly its method. Similarly, using affirmations, visualizations, trance, or self-hypnosis may be beneficial, but these things encourage a wholly different state of mind than does meditation. There are many different states of consciousness鈥攖o simply alter consciousness (for example, through psychedelics) is not the same as meditation.
The 5-4-3-2-1 Grounding Technique
First, find five things in your environment that you can see. You might rest your eyes on the lamp in the corner, your own hands, a painting on the wall. Take a moment to really look at all these things; their textures, colors, shapes. Take your time to run your eyes over every inch and take it all in.
Next, try to find four things in your environment that you can feel or touch. Feel the weight of your body against the chair, or the texture of the jacket you鈥檙e wearing, or reach out to feel how cool and smooth the glass of the car window feels against your fingers.
Next, find three things that you can hear. Your own breath. The distant sound of traffic or birds.
Next, find two things you can smell. This might be tricky at first, but notice that everything has a smell if you pay attention. Can you smell the soap on your skin or the faint earthy smell of the paper on your desk?
Finally, find one thing that you can taste. Maybe the lingering flavor of coffee on your tongue. Even if you can鈥檛 find anything, just dwell for a moment on what your taste buds are sensing. Are they really 鈥渙ff鈥� or does your mouth almost have a taste of its own when you stop to become aware of it? Stay there for a moment and explore that sensation.
The point of this exercise is, on the surface, distraction. While your senses are active, your brain is engaged in something other than endless rumination, and your overthinking is halted. You put a spanner in the works and stop runaway thoughts. Practice this technique often enough and you may notice that it instantly calms you and slows you down.
September 9, 2022
this is it
Nothing ground breaking but I've read and listened to a lot of books on anxiety and overthinking and this is one of my faves. Gives us practical, easily digestible tips that are very timely and much needed. My only wish is I read it sooner. I got the kindle version but I'm considering getting the actual book. I can imagine this will also be great gift for people in our lives who are busy or cynical because it's quite a quick read but engaging and relatable. Don't overthink it! Get this one! Thank you Nick!
Nothing ground breaking but I've read and listened to a lot of books on anxiety and overthinking and this is one of my faves. Gives us practical, easily digestible tips that are very timely and much needed. My only wish is I read it sooner. I got the kindle version but I'm considering getting the actual book. I can imagine this will also be great gift for people in our lives who are busy or cynical because it's quite a quick read but engaging and relatable. Don't overthink it! Get this one! Thank you Nick!
March 12, 2024
賰鬲丕亘 毓賲賱賷 賱賰賷賮賷丞 丕賱鬲禺賱氐 賲賳 丕賱賯賱賯 賵丕賱鬲賮賰賷乇 丕賱夭丕卅丿
October 15, 2024
丕賱鬲乇噩賲丞 乇丕卅毓丞
July 8, 2024
Generally a good concept and rather informative. To me nothing new except the several techniques. What irritated me quiet a Lot, was that he referred to the Reader often indirectly as If it was a Woman Like he would have written the book as If he would assume it was read by only females. Other Times ever so often he named examples of "issues or incidents" and they seemed Like he would have taken These examples Out of Personal History. I dont know, to me it seemed Odd and Kind of Like a Personal Note Pad. Difficult to describe but I wasnt the biggest Fan.
July 19, 2024
Excelentes t茅cnicas para combatir el sobre-pensamiento innecesario y el miedo a perder el control de las situaciones. Me encanto, s煤per recomendable.
Ademas cada vez que termina un capitulo, te hace un resumen general del capitulo y te refresca lo que aprendiste. Al final del libro tambi茅n lo hace con todos los res煤menes de todos los capitulos.
Realmente los conocimientos son practicos y aplicables a la vida diaria.
10/10.
Ademas cada vez que termina un capitulo, te hace un resumen general del capitulo y te refresca lo que aprendiste. Al final del libro tambi茅n lo hace con todos los res煤menes de todos los capitulos.
Realmente los conocimientos son practicos y aplicables a la vida diaria.
10/10.
May 22, 2025
賮賷 丕賱毓丕丿賷 丕賱賰鬲亘 丕賱賱賷 賲賳 丕賱賳賵毓 丿賴 亘鬲亘賯賶 亘鬲鬲賰賱賲 亘卮賰賱 賳馗乇賷 賵鬲丿賷 賳氐丕賷丨 毓丕賲丞 賰丿賴 賵賰賱賷卮賷賴丕鬲 賲亘鬲匕賱丞
亘爻 丕賱賰鬲丕亘 丿賴 賲禺鬲賱賮
亘賷賮爻乇 賰賱 丨丕噩丞 亘卮賰賱 賲賳胤賯賷 賵毓賱賲賷 賵賲鬲爻賱爻賱 賲毓 丕賱鬲乇賰賷乇夭 毓賱賶 賮賰乇丞 廿賳賰 鬲賮賴賲 鬲氐乇賮丕鬲賰 賴賷 兀賴賲 禺胤賵丞 賮賷 胤乇賷賯 廿賳賰 鬲睾賷乇 賲賳賴丕
丕賱兀爻賱賵亘 丕賱賵丕賯毓賷 丕賱賲鬲賲孬賱 賮賷 賮賰乇丞 廿賳 丕賱丨賷丕丞 賲卮 噩賳丞 賵賰丿賴 賰丿賴 賴賷亘賯賶 賮賷賴 賲卮丕賰賱 賵賴賷亘賯賶 賮賷賴 鬲賵鬲乇 賵賲丕賮賷卮 丨丕噩丞 賴鬲賱睾賷 丿賴 賲賳 丕賱賵噩賵丿 賴賵 亘爻 賰賱 丕賱賲賲賰賳 廿賳賰 廿夭丕賷 鬲賯丿乇 鬲鬲毓丕賲賱 賲毓 丿賴 亘卮賰賱 氐丨賷 賲賳 睾賷乇 賲丕 鬲賳噩乇賮 噩賵丕賴
亘爻 丕賱賰鬲丕亘 丿賴 賲禺鬲賱賮
亘賷賮爻乇 賰賱 丨丕噩丞 亘卮賰賱 賲賳胤賯賷 賵毓賱賲賷 賵賲鬲爻賱爻賱 賲毓 丕賱鬲乇賰賷乇夭 毓賱賶 賮賰乇丞 廿賳賰 鬲賮賴賲 鬲氐乇賮丕鬲賰 賴賷 兀賴賲 禺胤賵丞 賮賷 胤乇賷賯 廿賳賰 鬲睾賷乇 賲賳賴丕
丕賱兀爻賱賵亘 丕賱賵丕賯毓賷 丕賱賲鬲賲孬賱 賮賷 賮賰乇丞 廿賳 丕賱丨賷丕丞 賲卮 噩賳丞 賵賰丿賴 賰丿賴 賴賷亘賯賶 賮賷賴 賲卮丕賰賱 賵賴賷亘賯賶 賮賷賴 鬲賵鬲乇 賵賲丕賮賷卮 丨丕噩丞 賴鬲賱睾賷 丿賴 賲賳 丕賱賵噩賵丿 賴賵 亘爻 賰賱 丕賱賲賲賰賳 廿賳賰 廿夭丕賷 鬲賯丿乇 鬲鬲毓丕賲賱 賲毓 丿賴 亘卮賰賱 氐丨賷 賲賳 睾賷乇 賲丕 鬲賳噩乇賮 噩賵丕賴
November 1, 2022
Clam the inner voice
The second book of this series gives you a set of techniques to guide the way you think and repeat many of the same ideas or problems you have in your mind and stop them from overtaking your energy and peace. These techniques are easy to follow and use in different ways.
The second book of this series gives you a set of techniques to guide the way you think and repeat many of the same ideas or problems you have in your mind and stop them from overtaking your energy and peace. These techniques are easy to follow and use in different ways.
May 23, 2025
Anyone struggling with anxiety/overthinking needs this book
A great, easy read that has so many great techniques and insights into handling your anxiety and overthinking. Nick does a great job of explaining where these feelings stem from and to help you realize you are not alone and there are ways to help manage your stress.
A great, easy read that has so many great techniques and insights into handling your anxiety and overthinking. Nick does a great job of explaining where these feelings stem from and to help you realize you are not alone and there are ways to help manage your stress.
January 29, 2023
Very Practical and Insightful
The book is full of practical steps they will help with overthinking and associated symptoms.
I recommend this book to therapists and individuals who have concerns with anxiety.
It is worth reading !!!!
The book is full of practical steps they will help with overthinking and associated symptoms.
I recommend this book to therapists and individuals who have concerns with anxiety.
It is worth reading !!!!
May 13, 2023
no easy words on this book
Most of the words in this book were difficult for me
I have to use a dictionary most of the time
Thanks for the Kindle dictionary
Looks like this book was selected for the college degree & up. Not a universal book.
Most of the words in this book were difficult for me
I have to use a dictionary most of the time
Thanks for the Kindle dictionary
Looks like this book was selected for the college degree & up. Not a universal book.
May 25, 2024
A beautiful book which teaches you some great techniques to train yourself of having a stoic mindset. However, it's important to understand reading and implementing these is a long journey. A great introduction specially for someone who ends up in the rumination spiral.
February 9, 2023
This book offers several different tools to try and encourages patience and compassion while one is learning.
April 23, 2023
helpful
This book has good techniques for dealing with overthinking. Easy and enjoyable to read. It is definitely worth the time read.
This book has good techniques for dealing with overthinking. Easy and enjoyable to read. It is definitely worth the time read.
May 16, 2023
Actually, it is a useful book for those who want to overcome overthinking and anxiety. recommended!
July 6, 2023
great helpful book!
I Really enjoyed the book. Author addressed the issues and offered helpful solutions. Would highly recommend anyone with anxiety or stressful thinking habits!
I Really enjoyed the book. Author addressed the issues and offered helpful solutions. Would highly recommend anyone with anxiety or stressful thinking habits!
August 6, 2023
Highly recommend! I related so much to this book. I am grateful for the insight/tips on how to try to deal with my anxiety better!
January 19, 2024
You can control your thoughts, feelings and actions.
May 6, 2024
Really solid advice if not a bit common sense. I feel like any person who's lived with anxiety for any amount of time would already know the bulk of the information provided here.
June 25, 2024
(Audiobook) Very simple and relaxing read. Russel Newton (the narrator) sounded like AI to me but I could be wrong.
August 19, 2024
禺賷亘 馗賳賷 賴匕丕 丕賱賰鬲丕亘
鬲賵賯毓鬲賴 兀賮囟賱 賲賳 匕賱賰 亘賰孬賷乇
鬲賵賯毓鬲賴 兀賮囟賱 賲賳 匕賱賰 亘賰孬賷乇
October 27, 2024
I found it an interesting read, went cover to cover pretty quickly and found lots of really good tips for everyday living.
January 2, 2025
Excelente caja de herramientas para combatir la ansiedad, rumiaci贸n y el pensamiento excesivo.
January 10, 2025
賳賮爻 丕賮賰丕乇 賰鬲丕亘 丕賱賯賱賯 賴賵 丕賱毓丿賵
February 21, 2024
I truly needed reading this book at this point of my life. It performed like a therapy for me.
March 24, 2022
Mr. Trenton wrote this book as if he was sharing it with friends. I say that because he was intentional with his words, not sugar coating what he wanted to communicate.
I've already found power in some of the techniques I've applied to my journey. Thank you!
I've already found power in some of the techniques I've applied to my journey. Thank you!
October 9, 2024
Calm Your Thoughts by Nick Trenton resonated with me. As someone who constantly struggles with overthinking, this book felt like it was written for me. The practical steps to quiet my mind and stop spiraling hit home. I found the cognitive-behavioral techniques particularly useful because they provided a structured way to challenge my anxious thoughts instead of letting them take over.
What I appreciated most was that the strategies were easy to apply in my daily life. I could implement them right away, and I felt a noticeable difference in how I approached stressful situations. This book didn't just give me temporary relief; it gave me tools that I could use long-term to break the overthinking cycle.
Overall, this book was a game-changer in helping me get out of my head. It brought me a sense of calm and control that I hadn鈥檛 experienced in a while, and I鈥檓 going to keep applying these techniques. It鈥檚 simple yet effective, and it made a real difference in how I manage my thoughts and stress.
What I appreciated most was that the strategies were easy to apply in my daily life. I could implement them right away, and I felt a noticeable difference in how I approached stressful situations. This book didn't just give me temporary relief; it gave me tools that I could use long-term to break the overthinking cycle.
Overall, this book was a game-changer in helping me get out of my head. It brought me a sense of calm and control that I hadn鈥檛 experienced in a while, and I鈥檓 going to keep applying these techniques. It鈥檚 simple yet effective, and it made a real difference in how I manage my thoughts and stress.
Displaying 1 - 30 of 31 reviews
Can't find what you're looking for?
Get help and learn more about the design.