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The path to calm #1
Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present
Overcome negative thought patterns, reduce stress, and live a worry-free life.Overthinking is the biggest cause of unhappiness. Don't get stuck in a never-ending thought loop. Stay present and keep your mind off things that don't matter, and never will.Break free of your self-imposed mental prison.Stop Overthinking is a book that understands where you’ve been through,the exhausting situation you’ve put yourself into, and how you lose your mind in the trap of anxiety and stress. Acclaimed author Nick Trenton will walk you through the obstacles with detailed and proven techniques to help you rewire your brain, control your thoughts, and change your mental habits.What’s more, the book will provide you scientific approaches to completely change the way you think and feel about yourself by ending the vicious thought patterns.Stop agonizing over the past and trying to predict the future.Nick Trenton grew up in rural Illinois and is quite literally a farm boy. His best friend growing up was his trusty companion Leonard the dachshund. RIP Leonard. Eventually, he made it off the farm and obtained a BS in Economics, followed by an MA in Behavioral Psychology.Powerful ways to stop ruminating and dwelling on negative thoughts.-How to be aware of your negative spiral triggers-Identify and recognize your inner anxieties-How to keep the focus on relaxation and action-Proven methods to overcome stress attacks-Learn to declutter your mind and find focusUnleash your unlimited potential and start living. No more self-deprecating talk. No more sleepless nights with racing thoughts. Free your mind from overthinking and achieve more, feel better, and unleash your potential. Finally be able to live in the present moment. Live a stress-free life and conquer overthinking -- BUY NOW.
191 pages, Kindle Edition
First published January 1, 2021
6,753 people are currently reading
26.2k people want to read
About the author
Nick Trenton
50books100followersكاتب وباحث في مجال علم النفس.حاصل على ماجيستير في علم النفس السلوكي، وعمل مع العديد من الأشخاص ليعلمهم كيفية الوصول لصفاء الذهن والهدوء العقلي. له أكثر من 30 كتاب في مجال علم النفس، من ضمنهم كتاب clam your thoughts -the art of self therapy
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Displaying 1 - 30 of 521 reviews
January 28, 2022
This book was fucking amazing. From someone who has OCD and General Anxiety Disorder (GAD), I think this book makes the principles of overthinking easier to understand and has great solutions to calming not just our minds but our bodies too as a result. Absolutely loved this and found it so interesting.
October 12, 2021
Reviewing self-help books can be difficult sometimes because every individual is on his/her own journey for each topic. Whereas one person may have read numerous volume on anxiety/stress, for example, another might be starting the search for help here.
As such, I give "Stop Overthinking" a pretty straight-down-the-middle 2.5/3.0 stars out of five. Why not higher? Well, as a veteran of this topic, I wouldn't say that author Nick Trenton covers anything truly ground-breaking here or from a different angle than what I've previously read. Why not lower? Because the information here is still solid. Though a bit overly mechanical (less narratively or philosophically driven) for my tastes, Trenton's advice would surely be helpful (albeit for me, more of a refresher course, if you will) to all readers.
So, one's overall enjoyment or educational value taken from "Stop Overthinking" might largely depend on how familiar you are with the topics it covers. Those who prefer checklists and a very structured writing style will likely bump this one up perhaps a bit further than this reader.
As such, I give "Stop Overthinking" a pretty straight-down-the-middle 2.5/3.0 stars out of five. Why not higher? Well, as a veteran of this topic, I wouldn't say that author Nick Trenton covers anything truly ground-breaking here or from a different angle than what I've previously read. Why not lower? Because the information here is still solid. Though a bit overly mechanical (less narratively or philosophically driven) for my tastes, Trenton's advice would surely be helpful (albeit for me, more of a refresher course, if you will) to all readers.
So, one's overall enjoyment or educational value taken from "Stop Overthinking" might largely depend on how familiar you are with the topics it covers. Those who prefer checklists and a very structured writing style will likely bump this one up perhaps a bit further than this reader.
July 31, 2022
Even at 3 stars, there were some very good tips in this book that I have already started to use. I wish the author had expanded some on the topics, given more research to back his advice, and some more specifics examples of ways to institute the techniques.
October 17, 2021
Not good. Found multiple spelling and grammatical errors (come on) which should just not happen. Also, this guy wrote a book more focused on anxiety than overthinking. Yes, they can overlap and intertwine, but I believe that you can be an over thinker without it leading to crazy anxiety. And he gave so many techniques that would put an over thinker over the edge. Multiple times he actually recommended overanalysis of every little thing that happens in your day. Just ridiculous.
May 1, 2024
Labai tikslinga bei šiuolaikiška, be jokių išvedžiojimų.
Iš karto pateikia tinkamus pratimus su pavyzdžiais ir apibendrinimais, kas padeda dar geriau įsiminti.
Iš karto pateikia tinkamus pratimus su pavyzdžiais ir apibendrinimais, kas padeda dar geriau įsiminti.
June 20, 2023
If you are looking to work on your anxiety, constant worry or ruminations. This is the book for you! As a therapist, I have recommended this to quite a few patients, and reading it fully from cover to cover truly was beneficial. I look forward to utilizing some of these techniques I was not very familiar with.
May 20, 2023
I'm not sure why Nick Trenton has to self-publish his books, but overall I found this very helpful and insightful read. He relates overthinking to anxiety and stress and provides a host of tools to helping you when you are in a moment of "the tornado," as I like to call it, but also to prevent you from finding yourself inside that same storm. Not all the strategies will work for everyone, but there are so many, I'm sure most people struggling with this could still find a few things that would help them.
October 19, 2022
While there was some useful, decent information in this book, it was all over the place, talking about too many different topics, in an extremely superficial way.
This begins with scientific reasons anxiety is bad for health (which most of us are already aware of, if we have looked into the topic enough to buy and read a book about it), then goes on to talk about ways to not be stressed, sometimes in a far-fetched and insensitive way, and then tries to convince you not being anxious is a good idea, and ways to do this, then finally ending with an extremely brief mention of CBT.
I didn’t get much from this, as it is not a choice I can stop whenever I want. The advice wasn’t appropriate, empathetic and feasible all of the time, such as suggesting people with anxiety can therapize themselves.
This could have been a youtube series, the information level is more fitted there than in a book.
This begins with scientific reasons anxiety is bad for health (which most of us are already aware of, if we have looked into the topic enough to buy and read a book about it), then goes on to talk about ways to not be stressed, sometimes in a far-fetched and insensitive way, and then tries to convince you not being anxious is a good idea, and ways to do this, then finally ending with an extremely brief mention of CBT.
I didn’t get much from this, as it is not a choice I can stop whenever I want. The advice wasn’t appropriate, empathetic and feasible all of the time, such as suggesting people with anxiety can therapize themselves.
This could have been a youtube series, the information level is more fitted there than in a book.
January 7, 2022
Speaking as a recovering perfectionist
I have read many books about self help and how to have a better self image. I felt this book did a wonderful job of laying out all the information in an organized and easily understandable fashion. It gave me the vocabulary of how to manage stress. Great book!
I have read many books about self help and how to have a better self image. I felt this book did a wonderful job of laying out all the information in an organized and easily understandable fashion. It gave me the vocabulary of how to manage stress. Great book!
June 14, 2022
هیچی به اندازه باور های آدم، به اعمالش ارزش نمیده. درست/غلطی خیلی چیز ها هم صرفا به خاطر نگاهی هست که به اون کارها داریم.
شاید نویسندها� حرف خاصی نزده و فقط روشها� درمانی روانشناسی شناختی رو بازگو کرده باشه اما دونستنا� کمک زیادی به من کرد.
شاید نویسندها� حرف خاصی نزده و فقط روشها� درمانی روانشناسی شناختی رو بازگو کرده باشه اما دونستنا� کمک زیادی به من کرد.
June 4, 2023
Krótki, treściwy i bardzo konkretny poradnik, bez lania wody i do brzegu. Doceniam za merytorykę!
June 27, 2024
Beveik viskas žinoma, nors patarimai gan aiškūs ir puikūs. Kai kur strigo vertimas, keistai išversti žodžiai bet visumoje greitai ir lengvai perskaityta, prisiminti ko reik ir ko nereik mūsų protui, knyga.
P.S įkelkite kas nors lietuvišką versiją į goodreads 😁
P.S įkelkite kas nors lietuvišką versiją į goodreads 😁
June 13, 2021
Provides helpful tips on slowing fast paced thinking and controlling negative thoughts, which we all seem to have flair up on occasion with social media, work, stress, etc. This book isn’t groundbreaking. But, there is lots of value from the methods and examples on how to destress and be easier on yourself. This book is something you can have and look for to help ease your mind and practice bettering your life. I enjoyed and would recommend.
January 26, 2024
What a treat to wake up to on Christmas morning. Santa knows me too well! Spent a long time trying to decide if I wanted to read this book. At first I thought it’d be helpful, but then I felt like I didn’t need it. Then it seemed like I could at least get a few good tips out of it, but would it be a waste of time? After really thinking about it (days and days of pondering) I decided to dive in, and I’m glad I did. I’ll never overthink anything again. Well actually I’m not sure if I will or not. Maybe this book wasn’t worth my time. No, no, it was worth my time. I’m pretty sure it was helpful� Who knows it’s hard to tell with these things.
Can’t decide if I’d recommend. People might like it and find it helpful. Eh, maybe not?
Don’t know if it should be rated a 1 or a 5, too many factors to consider, so I give it a 2.5
Can’t decide if I’d recommend. People might like it and find it helpful. Eh, maybe not?
Don’t know if it should be rated a 1 or a 5, too many factors to consider, so I give it a 2.5
July 27, 2023
Solid sound advice in this book.
I'm not usually a fan of self help books as they can quickly fall into the trope of being
1. Pretentious (e.g. I'm a CEO of a multi zillion dollar company, why? Because every morning I get up at 4am and do 500 1 arm pushups whilst reading 3 books 😎)
2. A list of mantras that you repeat to yourself whilst hyper-ventilating into a brown paper bag😅
This book is neither of those, it's a familiar approach to why we can overthink, essentially creating stress and anxiety where it's not needed. Then looking at what the core of the issue is, being able to detach yourself from the struggle it causes and practical ways to handle it and move on. 🤔💪
So yeh fun little book, one that I'll probably come back to and revisit my notes. 😊
I'm not usually a fan of self help books as they can quickly fall into the trope of being
1. Pretentious (e.g. I'm a CEO of a multi zillion dollar company, why? Because every morning I get up at 4am and do 500 1 arm pushups whilst reading 3 books 😎)
2. A list of mantras that you repeat to yourself whilst hyper-ventilating into a brown paper bag😅
This book is neither of those, it's a familiar approach to why we can overthink, essentially creating stress and anxiety where it's not needed. Then looking at what the core of the issue is, being able to detach yourself from the struggle it causes and practical ways to handle it and move on. 🤔💪
So yeh fun little book, one that I'll probably come back to and revisit my notes. 😊
September 8, 2022
Stop Over Thinking was recommended to me by my therapist and I feel like the last 2 chapters were written just for me! The techniques have been so helpful with my anxiety.
Read
May 5, 2024„the more we value things outside our control, the less control we have."
September 12, 2024
Sadly this book will not be the one I would choose to pick up if I am looking for a book that would help me in overcoming my overthinking issues.
For a short book, it either gets technical or rather theoretical. I needed a book to understand and provide the least to the most what I can do to overcome this problem.
The good part is that the book is easy to get into and not at all boring.
For a short book, it either gets technical or rather theoretical. I needed a book to understand and provide the least to the most what I can do to overcome this problem.
The good part is that the book is easy to get into and not at all boring.
January 14, 2025
Viena geresnių skaitytų knygų! Pateikti lengvai pritaikomi metodai, aiškiai išdėstyta dėl ko kyla vienos ar kitos mintys. Rekomenduoju visiems, kurie mėgsta per daug galvoti!
August 2, 2024
Pirmas sakinys: Įsivaizduokite jaunuolį vardu Džeimsas.
Knyga gera kaip maža užrašinė, ką daryti, kad gyvenimas neerzintų: trumpai pristatomi įvairūs būdai kaip valdyti stresą, dėlioti savo laiką, atsipalaiduoti, keisti mąstymą ir požiūrį.
Tačiau trumpumas turi ir neigiamą pusę � informacija per daug paviršutiniška, todėl jeigu metodas yra nežinomas, sėkmingai jį pritaikyti tik pagal šioje knygoje pateiktą informaciją nepavyks. Pavyzdžiui, mano atveju tai buvo ketvirtas skyrius apie autogeninį atsipalaidavimą, vizualizaciją, raumenų atpalaidavimą ar nerimo atidėjimą. Tačiau jeigu iš tiesų kažkas sudomino, pasigilinti galima kituose šaltiniuose ar praktiniuose mokymuose.
Jeigu 190 p. puslapių yra per daug, tai galima perskaityti paskutinius 5 puslapius (paskutinį skyrių "Apibendrinimas") � skeptikas sakytų, kad juose yra visos knygos įžvalgos.
Verta laikas nuo laiko pavartyti kaip priminimą ar idėjas, ką daryti, kad būtų lengviau, tačiau norint pasiekti rezultatų, tik šios knygos neužteks.
P. S. Erzino kai kurių žodžių, terminų vertimas. Ypač tas nuolat vartojamas gromuliuoti.
Knyga gera kaip maža užrašinė, ką daryti, kad gyvenimas neerzintų: trumpai pristatomi įvairūs būdai kaip valdyti stresą, dėlioti savo laiką, atsipalaiduoti, keisti mąstymą ir požiūrį.
Tačiau trumpumas turi ir neigiamą pusę � informacija per daug paviršutiniška, todėl jeigu metodas yra nežinomas, sėkmingai jį pritaikyti tik pagal šioje knygoje pateiktą informaciją nepavyks. Pavyzdžiui, mano atveju tai buvo ketvirtas skyrius apie autogeninį atsipalaidavimą, vizualizaciją, raumenų atpalaidavimą ar nerimo atidėjimą. Tačiau jeigu iš tiesų kažkas sudomino, pasigilinti galima kituose šaltiniuose ar praktiniuose mokymuose.
Jeigu 190 p. puslapių yra per daug, tai galima perskaityti paskutinius 5 puslapius (paskutinį skyrių "Apibendrinimas") � skeptikas sakytų, kad juose yra visos knygos įžvalgos.
Verta laikas nuo laiko pavartyti kaip priminimą ar idėjas, ką daryti, kad būtų lengviau, tačiau norint pasiekti rezultatų, tik šios knygos neužteks.
P. S. Erzino kai kurių žodžių, terminų vertimas. Ypač tas nuolat vartojamas gromuliuoti.
February 20, 2022
Pretty good information if you are completely new to this, nothing groundbreaking if not. A little long probably would recommend going for an audiobook version.
February 25, 2024
It was one of my goals this year to read more nonfiction and a few self helps books!! I’m glad I picked this up - some great tips to finding peace and calmness in stressful situations #zen 🧘🧘♀️🧘♂�
June 15, 2023
Czy rozmyślacie czasem na zasadzie " a co jeśli..? " lub " co by było gdyby..? "
Paraliż analityczny zwany również overthinkingiem potrafi skutecznie utrudnić życie. Autor w bardzo krótkiej i zwięzłej formie przedstawia praktyczne techniki na poradzenie sobie ze stresem. Jest to zbiór wielu rozwiązań oparty na różnych badaniach, dzięki temu każdy powinien znaleźć dla siebie odpowiedni sposób. Każdy rozdział zawiera krótkie podsumowanie, do którego można wrócić w każdej chwili. Czytałam tę książkę długo, zaznaczając interesujące mnie fragmenty i wprowadzając stopniowo niektóre rozwiązania do swojej codzienności.
Książka pomaga również wypracować odpowiednie nawyki, które niwelują sytuacje stresowe. Lepsza organizacja czasu sprawia, że mniej się przejmujemy. Bardzo podoba mi się pomysł na układanie listy zadań w czterech kategoriach: ważne i pilne, ważne ale nie pilne, nieważne ale pilne oraz nieważne i nie pilne. Dorzuciłam od siebie piątą kategorię - nagłe, zapisywałam tu zadania które przychodziły mi na myśl takie jak np. kupienie czegoś na śniadanie. Pozwoliło mi to zachować skupienie nad tym, czym akurat się zajmowałam. Po ukończeniu zadania zajmowałam się dopasowaniem tego co zapisałam w kategorii "nagłe" do którejś z czterech głównych kategorii. Zauważyłam, że dzięki temu rozwiązaniu pomimo dni, w których lista rzeczy do zrobienia była naprawdę długa, czułam się spokojniejsza. Nie zastanawiałam się od czego zacząć tylko powoli, krok po kroku zaczynałam od kategorii „ważne i pilne�.
Myślę, że jest to ciekawa książka psychologiczna, dzięki której możemy poznać praktyczne rozwiązania zmniejszające stres. Pamiętajcie jednak, że jeśli paraliż analityczny utrudnia Wam codzienne funkcjonowanie, powinniście zgłosić się na konsultację do specjalisty, książka nie zastąpi odpowiednio dobranej terapii.
Dbajcie o siebie.❤️�
Paraliż analityczny zwany również overthinkingiem potrafi skutecznie utrudnić życie. Autor w bardzo krótkiej i zwięzłej formie przedstawia praktyczne techniki na poradzenie sobie ze stresem. Jest to zbiór wielu rozwiązań oparty na różnych badaniach, dzięki temu każdy powinien znaleźć dla siebie odpowiedni sposób. Każdy rozdział zawiera krótkie podsumowanie, do którego można wrócić w każdej chwili. Czytałam tę książkę długo, zaznaczając interesujące mnie fragmenty i wprowadzając stopniowo niektóre rozwiązania do swojej codzienności.
Książka pomaga również wypracować odpowiednie nawyki, które niwelują sytuacje stresowe. Lepsza organizacja czasu sprawia, że mniej się przejmujemy. Bardzo podoba mi się pomysł na układanie listy zadań w czterech kategoriach: ważne i pilne, ważne ale nie pilne, nieważne ale pilne oraz nieważne i nie pilne. Dorzuciłam od siebie piątą kategorię - nagłe, zapisywałam tu zadania które przychodziły mi na myśl takie jak np. kupienie czegoś na śniadanie. Pozwoliło mi to zachować skupienie nad tym, czym akurat się zajmowałam. Po ukończeniu zadania zajmowałam się dopasowaniem tego co zapisałam w kategorii "nagłe" do którejś z czterech głównych kategorii. Zauważyłam, że dzięki temu rozwiązaniu pomimo dni, w których lista rzeczy do zrobienia była naprawdę długa, czułam się spokojniejsza. Nie zastanawiałam się od czego zacząć tylko powoli, krok po kroku zaczynałam od kategorii „ważne i pilne�.
Myślę, że jest to ciekawa książka psychologiczna, dzięki której możemy poznać praktyczne rozwiązania zmniejszające stres. Pamiętajcie jednak, że jeśli paraliż analityczny utrudnia Wam codzienne funkcjonowanie, powinniście zgłosić się na konsultację do specjalisty, książka nie zastąpi odpowiednio dobranej terapii.
Dbajcie o siebie.❤️�
April 2, 2024
This book has some good advice, but I feel like it’s nothing that everyone hasn’t already heard when it comes to self help?
Maybe this is just the psych major in me, but I feel like most of this was just common sense. There was no like groundbreaking advice. But, still has some good tools for people that struggle with anxiety/overthinking.
Maybe this is just the psych major in me, but I feel like most of this was just common sense. There was no like groundbreaking advice. But, still has some good tools for people that struggle with anxiety/overthinking.
July 22, 2023
fragment ze zniekształceniami poznawczymi był bardzo ciekawy. taki zbiór informacji które już znam dlatego nie było to dla mnie nic rewelacyjnego.
August 3, 2023
استمعت لترجمة الكتاب باللغه العربيه جيد
April 18, 2023
Definitely explained some good tips and tricks to help with anxiety. I was surprised by how much I already knew.
Read
March 14, 2025man laikam būtu jānoklausās / jāizlasa visas (!) grāmatas par šo tēmu, lai tās sāktu "darboties" ;)
April 29, 2022
1/Overthinking isn’t about overthinking: Over thinking is when you excessively analyze, evaluate, ruminate, and worry about certain things to a point where it starts affecting your mental health because you simply can’t stop. Sources of anxiety that lead to overthinking: ourselves (26% genetics) and environment (cluttered/dimly lit/noisy). Negative consequences of overthinking: physical (racing heart, fatigue, headaches, muscle tension) and mental (irritability, nervousness). Eustress (everyday stress) that keeps us on our toes and challenges us to be better. To flourish, we don’t need a stress free environment, we need one that’s optimally suited to our needs. It’s not the load, but how you carry it. Whether you feel an event as stressful and overwhelming comes down to how you interpret and understand that event. A person who is constantly stressed and anxious starts to lose all meaning and joy in life, stops making plans, cannot act with charity or compassion to others, and loses their passion for life.
2/The de-stress formula and then some: one of the best skills is to distinguish between awareness (neutral/comfortable/still) and anxiety (emotion/gets carried away). Four A’s (avoid-stay away/alter-ask others to change something/accept-you can still dislike it/adapt-change ourselves or our view) of stress management. Journaling can include a stress entry with stress rating and description of stress or a feelings dump. The method of 5-4-3-2-1 grounds you in the present.5 (things you can see) -4 (things you can touch) -3 (things you can smell) -2 (things you can hear) -1 (thing you can taste). Narrative therapy helps us reframe and make new meanings of our own story. A story is a way to organize, to slow things down, and to remind you that you are in control when it comes to where and how you place your attention. Externalization helps us see that we are not our problems.
3/Manage your time and inputs: One of the biggest sources of our anxiety is poor time management. We tend to prioritize things that make us miserable and refuse to give enough time to things we really enjoy. Overthinkers can sometimes have problems with being over responsible. We seldom take time out for adequate leisure and relaxation, so we must consciously do this to improve our anxiety levels. Take 10-minute breaks every hour. Time management is a say to structure your entire life and manage the architecture of your living so that you spend your resources and energy on those things that matter most. Make SMART goals � specific, measurable, attainable, relevant, time bound goals. Rank tasks as urgent or not urgent, important or not important (each item receives 2 of these labels). Kanban � draw visual of workflow. Time blocking � dedicate certain blocks of time in your schedule to one task (no multitasking) to encourage deep work or flow.
4/How to find your instant Zen: Autogenic training (meditation/guided imagery/progressive muscle relaxation/worry postponement) helps us gain control over our thoughts and emotions. Worry postponement allows you to schedule a time in the future for your worrying. We can seldom eliminate worry from our lives, but we can consciously limit its time of onset and the duration. We need to control our worries verses them controlling us. Mental and emotional mastery comes from gradually learning that you are in control, not just of your thoughts, but of your emotions and your physical body.
5/Rewire your thought patterns: Negative thought patterns are behind almost all overthinking. Cognitive behavioral therapy can help you identify these thought patterns and replace them with more positive attitudes why will improve your mental health significantly. You need to identify the different cognitive distortions you might be falling prey to like all or nothing thinking/ overgeneralization/internalizing or externalizing/favoring the negative/emotional reasoning. We also need to discover our triggers: people or surroundings. Think of a rational thought to replace it (create a chart). State your negative thought or belief. Form a hypothesis where you consider the possibility of it being false. If you find reasons to doubt your original belief analyze them and make changes to your thought pattern accordingly.
6/Newfound attitudes and Emotional Regulation: The goal isn’t just to learn some tips and tricks; it’s to have a more transformational impact by inducing a fundamental change in our attitudes and perceptions. Mindsets: focus on what you can control and not on what you can’t, focus on what you can do not on what you can’t, concentrate on what you have and not on what you don’t, focus on the present not the past or the future, focus on what you need and not what you want. Emotional Regulation: Rumination can be addressed with awareness, psychological distance, and label thoughts as thoughts.
2/The de-stress formula and then some: one of the best skills is to distinguish between awareness (neutral/comfortable/still) and anxiety (emotion/gets carried away). Four A’s (avoid-stay away/alter-ask others to change something/accept-you can still dislike it/adapt-change ourselves or our view) of stress management. Journaling can include a stress entry with stress rating and description of stress or a feelings dump. The method of 5-4-3-2-1 grounds you in the present.5 (things you can see) -4 (things you can touch) -3 (things you can smell) -2 (things you can hear) -1 (thing you can taste). Narrative therapy helps us reframe and make new meanings of our own story. A story is a way to organize, to slow things down, and to remind you that you are in control when it comes to where and how you place your attention. Externalization helps us see that we are not our problems.
3/Manage your time and inputs: One of the biggest sources of our anxiety is poor time management. We tend to prioritize things that make us miserable and refuse to give enough time to things we really enjoy. Overthinkers can sometimes have problems with being over responsible. We seldom take time out for adequate leisure and relaxation, so we must consciously do this to improve our anxiety levels. Take 10-minute breaks every hour. Time management is a say to structure your entire life and manage the architecture of your living so that you spend your resources and energy on those things that matter most. Make SMART goals � specific, measurable, attainable, relevant, time bound goals. Rank tasks as urgent or not urgent, important or not important (each item receives 2 of these labels). Kanban � draw visual of workflow. Time blocking � dedicate certain blocks of time in your schedule to one task (no multitasking) to encourage deep work or flow.
4/How to find your instant Zen: Autogenic training (meditation/guided imagery/progressive muscle relaxation/worry postponement) helps us gain control over our thoughts and emotions. Worry postponement allows you to schedule a time in the future for your worrying. We can seldom eliminate worry from our lives, but we can consciously limit its time of onset and the duration. We need to control our worries verses them controlling us. Mental and emotional mastery comes from gradually learning that you are in control, not just of your thoughts, but of your emotions and your physical body.
5/Rewire your thought patterns: Negative thought patterns are behind almost all overthinking. Cognitive behavioral therapy can help you identify these thought patterns and replace them with more positive attitudes why will improve your mental health significantly. You need to identify the different cognitive distortions you might be falling prey to like all or nothing thinking/ overgeneralization/internalizing or externalizing/favoring the negative/emotional reasoning. We also need to discover our triggers: people or surroundings. Think of a rational thought to replace it (create a chart). State your negative thought or belief. Form a hypothesis where you consider the possibility of it being false. If you find reasons to doubt your original belief analyze them and make changes to your thought pattern accordingly.
6/Newfound attitudes and Emotional Regulation: The goal isn’t just to learn some tips and tricks; it’s to have a more transformational impact by inducing a fundamental change in our attitudes and perceptions. Mindsets: focus on what you can control and not on what you can’t, focus on what you can do not on what you can’t, concentrate on what you have and not on what you don’t, focus on the present not the past or the future, focus on what you need and not what you want. Emotional Regulation: Rumination can be addressed with awareness, psychological distance, and label thoughts as thoughts.
November 3, 2023
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