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It is an external strategy for keeping track of what we need to do and accomplish.
By creating and maintaining a reliable organizational system, we give ourselves the best possible chance of efficiently processing the day-to-day Have-Tos, so that we have sufficient time and energy to focus on the Want-Tos (the things that really matter to us).
Simply write about and articulate whatever is going on in your life emotionally, big or small. The key is to write continuously without any censoring or editing.
You'll be more aware of your emotions, and able to acknowledge and validate them rather than impulsively reacting so as to avoid them.
It is a practice for training our minds out of the tendency toward automatic worry and rumination. The basic idea is to schedule a short amount of time every day to worry on purpose.
By creating a consistent time and space for our brains to worry, we discourage them from worrying intrusively during inopportune times throughout the day.
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Worrying is the mental habit of trying to solve a problem that either can’t be solved or isn’t really a problem.
It gives us the illusion of control. Worrying about i...
When we hide our pain and isolate ourselves, we throw away the most powerful antidepressant: loving support from people who care about us.
You don’t need coping strategies when you’re sad discouraged, or helpless. You need people. You need support. You need someone to give you a hug and listen carefully to your story.
Most of us hesitate to push back and stand up for ourselves because we’re afraid of being perceived as aggressive or rude. And so we default to being passive.
But there’s a middle road between being passive and aggressive: You can be assertive. It means standing up for your own wants, needs, and values, in an honest and respectful way.
Before a stressful work event, we tend to worry about what will happen if we don’t sleep well:
... we make when it comes to sleeping well before a big day:
It's a technique for improving the quality of your sleep by using the power of Sleep Drive (the body’s natural need for sleep). Sleep Drive is built during the day: the longer you’re awake the stronger your need for sleep.
Sleep Restriction temporarily restricts the quantity of your sleep so that you’re awake longer and therefore build up more Sleep Drive.
... is an attempt to mentally problem-solve something that either isn’t really a problem or isn’t a problem that’s solvable.
Worry leads to unnecessarily high levels of stress and anxi...
In order to stop running away from the feeling of helplessness, we have to train ourselves to be okay with feeling helpless and out of control.When you worry, try to identify the cause or trigger for the worry and notice how it makes you feel emotionally. Be willing to just feel and be with your uncomfortable emotions.