Brain on Porn (Social #2) - DeYtH Banger (a book to read TXT) 📗

type of sensory overload, you might give yourself 15 minutes four times a day for these tasks, but no more.

 

3. Use Positive Daily Affirmations For Anxiety

 

 

Affirmations are statements that help you overcome negative thoughts. They are particularly useful if you want to learn how to stop overthinking at night or want to set yourself up for a great day first thing in the morning.

Here are some good affirmations for anxiety:

“I have the power to decide what I will think about. My thoughts do not control me.” “I release my obsessive thoughts and let them go.” “I refuse to allow my imagination to show me disastrous futures.” “I live in the present moment and appreciate the beauty of what’s happening now.” “I am more than my negative thoughts. I can and will be happy.”

You can also design your own positive daily affirmations. There are no set rules for the form they must take. In addition, try saying them into the mirror, looking straight into your own eyes. And smile, if it feels natural.

 

4. Get Active! Retrain Your Brain To Think Positively

 

Learning how to stop overthinking, anxiety and restlessness also have a lot to do with building better connections with your physical body. Both physical and mental forms of positive stimulation help to rewrite problematic, negative thought processes. For example:

Exercise can work wonders for the over-thinker. It focuses the mind on something straightforward, structured and rewarding, turning pent-up energy into something you can use. It also floods the body with feel-good endorphins that make you more positive in general. Find something you genuinely love, whether it’s a team sport, running in a beautiful place, cycling with friends or swimming laps after work. Engage your brain in learning something new. Pick up a new language, try something creative you’ve never attempted before, figure out how to play a new problem-solving game (e.g. chess, Sudoku or Scrabble), or take up some form of crafting. You can practice meditation for overthinking. Simple, 10-minute body scanning exercises work well here. Breathe deeply for a few minutes, then consider the sensations in each part of your body, working from head to do. Notice tension, and release it. Alternatively, deep breathing also works well on its own. Breathe in through the nose for two seconds, and out through the mouth for four. This pattern is proven to be the most relaxing.

 

5. Be Patient And Live In The Now

 

Learning how to stop overthinking and worrying also involves cultivating ways of better living in the present moment. Firstly, don’t allow yourself to be held hostage by vague fears about what might happen to you. Instead, confront the toughest question: What is the worst that could happen? Often, it won’t be as bad as you think.

In addition, you’ll typically discover you actually have the resources to deal with the worst-case scenario. Secondly, use techniques that anchor you in the present moment. When you’re overthinking, slow down physically. Try to notice every movement of your muscles and everything around you. Your brain will slow in response. You can also try narrating the present in your head (e.g. “Now I am taking a walk. Now I am getting dressed”) to pull yourself back to the present.

 

 

 

6 Ways To Stop Overthinking Everything

 

 

 

Whether they’re beating themselves up over a mistake they made yesterday, or they’re fretting about how they’re going to succeed tomorrow, over-thinkers are plagued by distressing thoughts. Their inability to get out of their own heads leaves them in a state of constant anguish.

 

While everyone over-thinks things once in a while, some people just can’t ever seem to quiet the constant barrage of thoughts. Their inner monologue includes two destructive thought patterns — ruminating and worrying.

Ruminating involves rehashing the past. Thoughts may include things like:

- I shouldn’t have spoken up in the meeting today. Everyone looked at me like I was an idiot.

 

- I could have stuck it out at my old job. I would be happier if I would have just stayed there.

- My parents always said I wouldn’t amount to anything. And they were right.

Worrying involves negative–often catastrophic–predictions about the future. They may think things like:

- I’m going to embarrass myself tomorrow when I give that presentation. My hands will shake, my face will turn red, and everyone will see that I’m incompetent.

 

- I’ll never get promoted. It doesn’t matter what I do. It’s not going to happen.

- My spouse is going to find someone better than I am. I’m going to end up divorced and alone.

Over-thinkers don’t just use words to contemplate their lives. Sometimes, they conjure up images too. They may envision their car going off the road or they might replay a distressing event in their minds like a movie. Either way, their tendency to overthink everything holds them back from doing something productive.

 

The Dangers Of Overthinking

 

Thinking too much about things isn’t just a nuisance. It can take a serious toll on your well-being.

Research says dwelling on your shortcomings, mistakes, and problems increases your risk of mental health problems. And as your mental health declines, your tendency to ruminate increases, which can lead to a vicious cycle that is hard to break.

 

Studies also show that overthinking leads to serious emotional distress. To escape that distress, many over-thinkers resort to unhealthy coping strategies, such as alcohol or food.

If you’re an over-thinker you likely already know you can’t sleep when your mind won’t shut off. Studies confirm this, finding that rumination and worry lead to fewer hours of sleep and poorer sleep quality.

 

How To Stop Overthinking

 

Putting an end to rehashing, second-guessing, and catastrophic predictions is easier said than done. But with consistent practice, you can limit your negative thinking patterns. Here are six ways to stop overthinking everything:

 

1. Notice When You’re Thinking Too Much

 

Awareness is the first step in putting an end to overthinking. Start paying attention to the way you think. When you notice you’re re-playing events in your mind over and over, or worrying about things you can’t control, acknowledge that your thoughts aren’t productive.

 

2. Challenge Your Thoughts

 

It’s easy to get carried away with negative thoughts. So before you conclude that calling in sick is going to get you fired, or that forgetting one deadline is going to cause you to become homeless, acknowledge that your thoughts may be exaggeratedly negative. Learn to recognize and replace thinking errors, before they work you up into a complete frenzy.

 

3. Keep The Focus On Active Problem-Solving

 

Dwelling on your problems isn’t helpful–but looking for solutions is. Ask yourself what steps you can take to learn from a mistake or to avoid a future problem. Instead of asking why did this happen? Ask yourself what can I do about it?

4. Schedule Time For Reflection

 

Stewing on your problems for long periods of time isn’t productive, but brief reflection can be helpful. Thinking about how you could do things differently or recognizing potential pitfalls to your plan, for example, can help you do better in the future.

Incorporate 20 minutes of “thinking time” into your daily schedule. During that time, let yourself worry, ruminate, or mull over whatever you want. Then, when your time is up, move onto something more productive. When you notice yourself overthinking things outside of your scheduled time, remind yourself that you’ll think about that later.

 

5. Practice Mindfulness

 

It’s impossible to rehash yesterday or worry about tomorrow when you’re living in the present. Commit to becoming more aware of the here and now. Just like any other skill, mindfulness takes practice, but over time, it can decrease overthinking.

 

6. Change The Channel

 

Telling yourself to stop thinking about something can backfire. The more you try to avoid the thought from entering your brain, the more likely it is to keep popping up.

Busying yourself with an activity is the best way to change the channel. Exercise, engage in conversation on a completely different subject, or get working on a project that will distract your mind from the barrage of negative thoughts.

 

 

How to Stop Being Nervous All the Time

 

 

 

Nervousness occurs in a variety of life situations: before or during some critical events, at the moment of tedious waiting, when communicating with people.

In this post I will tell you how to stop being nervous, what are the methods of controlling nervousness.

Nervousness can be caused by both physiological and psychological causes.

 

Causes of Nervousness and Anxiety

 

Physiological causes occur when nervousness is caused by our physical health state. For example, our fatigue level can affect our nervousness level. Nervousness may arise from hunger, lack of vitamins, lack of sleep.

Psychological causes of nervousness are connected with the psychological state. Lack of self-confidence, pessimism, shyness, feelings of uncertainty, fear of failure – all these can become causes of nervousness.

Very often these two types of causes appear along with one another which is why, an integrated approach aimed at work with both causes is needed in order to stop being nervous.

It is important to understand that nervousness is caused by internal factors more than by external conditions.

Nervousness is our response to what’s happening around us. And the way we respond to depends mainly on us.

That is why different people respond differently to the same situations. Someone gets nervous when talking to a few people, but someone remains calm when he has to deliver a presentation in front of a huge crowd.

Of course, there are situations that will make both of them be nervous. We cannot always influence the run of these events, but we can improve what we have inside to change the response to the events of the external world: stop being nervous and worry over nothing.

You cannot always avoid stressful situations. For this, you will have not to go to work, not to drive a car and not to leave the house at all. Stress accompanies every human life, and there’s no escaping. Therefore we will refine ourselves.

Some people may think that being nervous and worrying in front of people during important meetings – it’s natural, “normal.” People who used to get nervous and take it as a norm think this way. But it is not so: anxiety is not a norm. By refining yourself you can get rid of nervousness and feel yourself much calmer in stressful situations.

It’s the first thing you have to understand, before we go further.

 

There is no Point in Being Nervous

 

The second thing you have to understand is that there is no point to be troubled and nervous.

Despite the fact that nervousness or anxiety, like fear, can manifest themselves as protective mechanisms that make us respond to potentially dangerous situations – most often these states get an absurd form.

For example, this happens in those cases when we are nervous in front of people or worried before the interview. After all, these situations are not dangerous; therefore there is no need to worry!

Any man is more self-collected, organized and his mind works better in those moments when he is quiet and keeps himself well in hand.

When we are nervous, we find it hard to concentrate and think. We splutter and our body begins showing unnecessary physical activity. If we go on a job interview or some meeting, it can greatly interfere.

We may forget something important. Because of unexpected questions we will have our brain freeze. Besides the appearance of a nervous person: inconsistent tone, moving pupils, sharp gestures – all these can adversely affect the impression, which the man makes on the others.

A constant and chronic nervousness badly influences your health and manifests the cause of many diseases.

Anxiety gives us nothing; it only hinders our development. Therefore, we should get rid of it and we can do it.

 

My own Experience

 

Previously, I was a very nervous person myself and I was constantly worried at the slightest pretext. My palms were heavily sweating during the stress, I could not relax, I always got lost in my thoughts and I faltered.

My habit of being nervous brought me a lot of problems in communication, in study, in work and in decision-making.

Some time passed and I began to keep myself well in hand, because I refined myself. I stopped worrying during interviews. I can calmly conduct a presentation in front of several people. I do not have