Take the responsibility of your mandatory pessimism

You can run your favorite news channel, hoping to stay aware of the main issues. The news has moved from bad to worse. There is a lot that you wish to change.

But you have no control.

With your mood low and anxiety It rises, you feel angry. Screaming on TV begins. “This is terrible!” You scream.

However, you don’t seem to turn off the news or your feelings. It draws you at every turn. Is this not very important to your stay?

That night, you are awake, worrying. Your thoughts from your health care, to live with the help of your parents, to the state of your friend’s migration, to the job of your nephew’s government, and the well -being of your child LGBTQ.

The vulgar, hostile, racist and delusional words of influential political leaders speak. Feel angry.

In addition to this, you are very aware that you are in the era of division, and this separates you from the contacts that you were previously proud.

However, the next morning, you run the news again.

How can you stay sane while staying up?

Reducing your news consumption

While reducing your news consumption is The first step, Since it is an alternative to ignoring current events, limited news inputs can stimulate dark ideas.

Yes, reduce consumption, but remember that not only the bad news that leads to pressureBut also how to deal with it.

Now it may be the right time to increase self -care using rational rational behavior to treat (Rebt).

Change your philosophy, stubbornly

What can we learn from Dr. Albert Ellis, the founder of Rebt?

Dr. Elis was steadfast in our encouragement to “stubbornly refuse” to make ourselves miserable about anything by spending time to assess our thinking and change our basic philosophies.

Negative events on the news, according to Rebt, are real contributors to our human suffering, as it works as A (adept) that contributes to the consequences of C (such as emotions/behaviors/physical reactions).

When we have controlling our experience is through B (beliefs) BER about activation events. We disturb ourselves emotionally and behaviorally through our thinking.

Does the news alone cause your pessimism?

Because you are AngerPanic, croakAnd panic follow immediately after watching the news, you conclude that the news is responsible.

While checking the correctness of your rational preferences for better news, Rebt maintains this Unhealthy negative feelings Directly due to irrational and Blessed ideas think.

For example, the anger that you feel from it is often stems Demand This life must be different from what it is, and that people should not behave unfairly or incorrectly. Although utopian preferences are healthy, utopian demands are not.

If you pretend that your demands are a reality, you will not feel good, act well, or enable yourself to work in reality Goals That achieves more of what you prefer.

In fact, Dr. Elis concluded that when you think in a turbulent way, you will inevitably feel and behave in a turbulent way.

What is “attendance”?

Dr. Elis taught this anger, FearfulA deficit, and depression It is the result of the demands that you hold very, called “musts”. He formulated a term to reflect the stubborn repeated nature of this thinking, which was called “attendance”.

Using Rebt banterWarning, “though this Masturbation Good and delicious, the audience is evil and malicious. “

Watch out for these three “Musts”

Dr. Elis said to search for your clothes and specify three taxes in particular that lead to wrong conclusions.

1. I must Do well (or not good).
2. You must Treat me well (or you have no value and deserve to be protected in hell).
3. The world must Give me exactly when I want it (or it’s terrible).

Dr. Elis encouraged us to stick to him, “I would like it, but this does not mean that It must be This way, “So you will not bother yourself.

Can I change what I feel and act?

Dr. Elis said that if you work and practice, you can change you deeply philosophyAnd then you can change your turbulent feelings and your troubled behaviors.

Dr. Elis said, use the scientific method in your thoughts, because only when you think of an anti -recovery that you will bother yourself.

How can I use this method to stay sane?

Write your thoughts that bother yourself and then train yourself to think scientifically about them:

• Evaluate and against your thoughts.
• Look at whether your thoughts are truly followed from their places.
• Ask if the thinking you do leads you to work towards something better, or if you are stuck in a loop.

Remember: Doing “work and practice” is the way to giving up your tendency to disturb yourself.

What can I do to go out if you are in an episode?

Use the resources designed to help you learn to change your basic philosophy. Consider training yourself to use the Rebt method. Work with a skilled Rebt processor if you want to help, and study Dr. Albert Ellis’s work.

Even after you thought about your scientifically thinking, remember that Dr. Elis said that in Rebt, we don’t just want you to think in a different way; We want to translate this thinking into healthy feelings and behaviors.

Think of rational ideas, a feeling of healthy feelings, and to take empowerment measures

Rebt encourages you to work to acquire a comprehensive change (cognitive, emotional and behavioral) so that you are transmitted across life with a look at Snerer, responding in more rational ways. Dr. Elis emphasized that you can get the most control of your fate by changing your philosophy and encouraged us to take advantage of this very effective and effective option.

If you start doing it for a few minutes a day, you can. You may still feel sad, but you will not close.

You have the ability to feel sad and anxious about the news (negative healthy feelings) without turning them into depression, frustration, anger, panic and pessimism (unhealthy negative feelings). And when you feel negative healthy emotions, you follow healthy behaviors.

You cannot help the adversity you see on the news if you are stuck in unhealthy patterns. When you start taking over from despair, you can improve what is dance.

To find a processor, please visit Today’s psychology guide.