Posts tagged psychology
Posts tagged psychology
1. Increase your awareness. The first thing to do is to recognize how much they’re interfering with your daily life, and holding you back from being happy and free.
2.Try to be specific. What is it that worries you about the situation? What is the one thing that terrifies you most?
3. What do you need? Reassurance, support, or a friend by your side? Or perhaps you need to learn and acquire new skills? Once you know what you need you can seek out that help.
4. Try journalling. Writing down your different fears can be source of release - so you don’t feel so powerless, or trapped and overwhelmed. Also, writing things down often helps clear our mind, so our thinking’s more rational and less emotional.
5. Talk to someone. It’s often very damaging to bottle things inside. So try and find a friend who you know will understand. Also, it’s hard to keep fighting when you feel you’re alone.
6. Arrange to work with a counsellor. A counsellor is trained to help you uncover the roots, and to teach you the skills that you need to cope with fear.
7. Do it afraid. By choosing to take action and face your different fears you will undermine their power, and the hold they have on you.
8. Flip the fear around. When your mind is assaulted by a sense of fear and dread – turn the situation round and imagine things going well … Then, think of how you’ll feel if you don’t give in to fear.
9. Look for a role model. We know that there are others who also live with fear – yet they refuse to give in, and they choose to push through fear. Watch and learn from their example – and do the same things, too.
10. Normalise failure. None of us is perfect, or always confident. We all make mistakes, and we all get it wrong. But trying leads to progress and change over time. Understand you’re on a journey; be patient with yourself.
1. If you’re procrastinating because you’re feeling stuck (eg, if you don’t really understand a school assignment, or you don’t know what’s expected, or you don’t know where to start) then pluck up the courage to ask for some help. When you know what you’re doing, it’s easier to work.
2. Remind yourself that most decisions aren’t major. If you get it wrong, you can start over again … or change your direction … or have another try.
3. If the task seems overwhelming, just take a baby step. That, at least, will get you moving – so the next step’s easier.
4. Tell yourself that you can suffer for up to twenty minutes – and then you’ll return to doing things you want to do. You’ll be surprised to discover that “suffering’s” not that bad.
5. Decide to do the task as soon as you get up – as the more you put it off, the worse it’s going to seem!
6. Don’t pretend that other work counts just as much as what you’re leaving. Simply acting like you’re busy won’t make it go away. Be honest with yourself … and do what’s most important first.
· Daydream – Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply. Whether it’s a beach, a mountaintop, a hushed forest or a favourite room from your past, let the comforting environment wrap you in a sensation of peace and tranquility.
· “Collect” positive emotional moments – Make it a point to recall times when you have experienced pleasure, comfort, tenderness, confidence, or other positive emotions.
· Learn ways to cope with negative thoughts – Negative thoughts can be insistent and loud. Learn to interrupt them. Don’t try to block them (that never works), but don’t let them take over. Try distracting yourself or comforting yourself, if you can’t solve the problem right away.
· Do one thing at a time – For example, when you are out for a walk or spending time with friends, turn off your cell phone and stop making that mental “to do” list. Take in all the sights, sounds and smells you encounter.
· Exercise – Regular physical activity improves psychological well-being and can reduce depression and anxiety. Joining an exercise group or a gym can also reduce loneliness, since it connects you with a new set of people sharing a common goal.
· Enjoy hobbies – Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it, free of the pressure of everyday tasks. It also keeps your brain active.
· Set personal goals – Goals don’t have to be ambitious. You might decide to finish that book you started three years ago; to take a walk around the block every day; to learn to knit or play bridge; to call your friends instead of waiting for the phone to ring. Whatever goal you set, reaching it will build confidence and a sense of satisfaction.
· Keep a journal (or even talk to the wall!) – Expressing yourself after a stressful day can help you gain perspective, release tension and even boost your body’s resistance to illness.
· Share humour – Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know. A little humour can go a long way to keeping us mentally fit!
· Volunteer – Volunteering is called the “win-win” activity because helping others makes us feel good about ourselves. At the same time, it widens our social network, provides us with new learning experiences and can bring balance to our lives.
· Treat yourself well – Cook yourself a good meal. Have a bubble bath. See a movie. Call a friend or relative you haven’t talked to in ages. Sit on a park bench and breathe in the fragrance of flowers and grass. Whatever it is, do it just for you.