Sometimes we complicate too much what we have to do to feel better mental health. Targeting Common models of anxious thinking In our daily life, we can make significant improvements without feeling outdated
Try these reflection exchanges on Replace your anxietybuild a balanced thought and reduce daily stress.
1. And if they really thought of something positive for me?
Anxiety often leads us to assume that people judge us negatively. For example, you notice that someone takes a look at the gymnasium while you do slow jogging on a treadmill and think: “He probably wonders why I’m still slow when I have been coming for months.”
When you jump to the hypothesis that someone has a negative thought to you, consider that he could think of something positive, as you are coherent in presenting himself or that you have beautiful shoes.
The purpose of this exercise is not to be done; It is to emphasize that you do not know what the other person thinks – and that you probably cannot know. Forcing your brain to find a specific positive thought is more powerful than simply recognizing that the situation is ambiguous. Considering a specific or neutral explanation of the gaze, you teach yourself that it is just as likely, or at least possible.
2. What if this situation turns out to be a problem?
We often feel slightly negative situations, such as when we are asked to modify a job because we misunderstood what a customer wanted. In these scenarios, it is easy to start catastrophization. You might assume that the situation will be a big problem to solve or cause a long -standing negative impression.
Consider thought, “What if this situation has not proved to be serious? How did I would have liked to respond if it was the result? How much concern would I invest if I had a crystal ball and I knew that it would work well? “”
In many slightly negative situations, we have the possibility of displaying positive qualities such as opening and adaptability, or to refine our skills in problem solving. Solving a slightly negative situation can be an opportunity to create a positive impression or strengthen confidence in a relationship.
3. Their behavior could be more about them than for me
A classic cognitive bias This is particularly common when someone is subject to anxiety is to believe that someone else’s behavior is about you, or is a judgment of you or your choices. For example, while you are sitting out of the way to watch your young child’s football practice, another parent offers to help your older child in their homework. You jump to the idea: “They think I don’t know Sam and should help him with his duties myself.”
In these situations, it is useful to imagine explanations of their behavior which has nothing to do with you. For example, maybe the other parent is bored And looking for an activity to take care, or they loved mathematics as a child and want to show their skills.
Again, it is often more useful to imagine a specific explanation for the other person’s behavior rather than reminding you generally: “They might not think so”. To imagine a specific scenario that could better explain the behavior of the other person, as if they were a lover of mathematics or to annoy him, is a better exercise to force your brain to think more neutral.
When someone really thinks of a negative thought about your subject, consider what circumstances could have led them to this? What would make this negative judgment understandable? For example, if someone judges you to raise your child as a vegetarian, it is perhaps because he knows a parent who did it without correctly monitoring the nutritional needs of his child (like his iron levels) – something that you are careful to do. Their judgment comes from a legitimate concern according to their experience, even if it does not apply to your situation.
Build a more balanced brain
As the proverb says, “the neurons that shoot together, cuddle together.” By responding to ambiguous or slightly negative events with a balanced thought, We create a more balanced brain.
The exchanges of reflection mentioned here are basic, but they reflect the most common models of anxious thought that occur in daily life. For this reason, these are important models to disturb. If you have an anxious child or teenager In your life, remember to teach them these exchanges. This will help them recognize the opportunities to change their thoughts and deepen your understanding of these models. These small but powerful changes in thought not only reduce anxiety in the moment – they gradually reclassively reclassively reclaim your brain to approach uncertainty with greater balance and resilience.
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