Do you think a lot about emphasizing you?

Have you found yourself before? He lies Wake up at night, unable to sleep because you worry about a problem of work, your relationship, or in any other part of your life? Try as you can, you cannot calm your mind enough to fall asleep. Or perhaps you are at work or school, but you felt unable to focus because your mind thinks indefinitely about something that creates your deception.

Sometimes the problem is objectively serious: losing your job, facing a difficult medical diagnosis, or the passage of separation. At other times, the problem is not an actual problem yet, just a Fearful About something may It occurs, such as the test that you may not pass, or an appointment that may not want to gather again, or a job interview that you may not be darkened. Sometimes, the problem in the situation is not at all, but in the episode in our minds: restoring the conversations we had, or sorry for things we said or did not say, or we feel encouraged because of something he said or done by someone else – which made us feel angry, harm or anxiety.

Whatever the problem, your mind is preoccupied with its solution, or re -formulation, or find a way to fix it or display it differently. Whether the problems are real, imagined, external or internal, they all lead to the same stress response in our brains and bodies.

The problem “think a lot”, or ruminationIt is a curious thing: it is a reflection of our truth (anxietyand depressionand AngerHarm) and cause the same distress. The more it goes around everything that bothers us, the worse, the worse we will feel it, and the deeper we are pulled into our cavity. Thinking a lot, then, creates an evil, bad course of suffering. And when we stayed awake at night, we can end up frustrating and frustrating.

Among all the symptoms of psychologists who have studied all over the world, the cavity is more common through cultures, and more anxious to people, more than almost any other symptoms. He passes through many names: Divide Between Shona in Zimbabwe, Think about In Haiti, and I am Karayon In Cambodia. In my research in Afghanistan, people classified “more than necessary” as symptoms of the most common daily suffering; It is similar to all parts of the Middle East, including between Syrian refugees I worked in Lebanon.

There is a great saying: When you dig yourself in a hole, the first thing is to put the shovel down. It is the terrible paradox of the cavity that the more we return, the more worse we feel, and the more we continue to the cavity. It seems as if we believe that if we think hard enough about anything sad for us, we can solve it or find a useful perspective on it, then we will finally feel comfortable. In fact, what we usually feel is to overcome, overwrought Outside, the attention is completely distracted.

Instead of placing the shovel down, we feel that we are forced to dig deeper. This is not a way out of a hole.

There should be a better way. Praise be to God, there.

The first step It is a retreat from the intimidation by converting us attention Outside it. basic Mind Strategies can be very useful here. Take your attention to your breath, either you take a deeper or slower breath or using The rate of breathing Where you breathe into a number of 3, then exhale to the number 4, 5, 6, or even longer. The long exhale converts us into an asymmetric or “comfort and digestion” state, slowing the heart rate and referring to the brain warning center (the amygdala) that we are now safe, and can stop the red alert.

If you need a movement to help step 1, try going to walk, run or bike, or do a brief yoga protein, and make sure to focus on the movement or scene experience. It may be useful to find an attractive activity that requires your full interest, forcing your mind to re -focus away from the problem and the activity. For me, climbing the gym is a great activity for this. I have customers who find that spending half an hour playing a tool or doing some weightlifting pulling them from their cavity. Sex It is a great way to retreat a lot of thinking, although the cavity may sometimes weaken excitement.

The second step is a note when our minds begin to return to the cavity. When you notice this, it is when the real work begins. Note the clouds and the strength of his feeling, like a passion addicted. Note that withdrawing the mind to start wandering again and saying kindly, “No thanks” and return to any activity you do. It becomes easier with repetition, but at first, it may be difficult to resist the strong desire to return to the cavity. Fortunately, you may notice very quickly that while resisting desire, your mind and body have already started relaxing.

The third step is to explore the feelings that lead the cavity process. Repetition is the way the mind is trying to solve a problem, and the problem is not only “there” in the world; It is also within us: it’s the fear we are trying to reduce, sadness We will not want to try, harm, or Feeling lonely or shame We are trying to avoid. Can you determine the feelings behind your cavity? Can you open up to them and provide them with space? You may name what you feel, write about it in a magazine, or talk to the part that feels sorrow in a comfortable and comfortable way. Try to talk about the basic feelings with someone you trust, and make sure to avoid focusing on solving problems (this is just a return to the cavity), and continuing to focus on feelings. While exploring the feelings behind your cavity, you may find that the desire to wander around. You no longer need to overlap the feelings of the feelings that spanned them.

We often roam the real problems that require real solutions, and I certainly do not defend that we should give up our efforts to solve the problems of the real world. But there is a time for that, and healthy ways to explore how we can do some problem solving in the real world. Ironically, as soon as we cut what psychologists call.Group“From biological thinking by retracting it, solutions sometimes arise organically, as if it was outside the blue color. By being completely present in everything we do, and not being lost in an unintended distress, we relax our minds enough to allow new perspectives and new solutions.