Cognitive Restructuring is a core technique in Cognitive Behavioral Therapy, the most well-studied and effective approach to treating common mental health issues like anxiety and depression.

What is Cognitive Restructuring?

Cognitive Restructuring is based on the principle of cognitive mediation which says that how we feel emotionally is not the result of what happens to us, but instead, it’s the result of how we think about what happens to us.

The Principle of Cognitive Restructuring

<ul><li>It helps us get organized mentally</li><li>It forces us to slow down</li><li>It helps us be more aware</li><li>It gives us a sense of agency and control</li><li>It helps us think more clearly and rationally</li><li>It helps us reflect instead of reacting</li><li>It breaks bad mental habits</li></ul>

Why it works?

If we want to feel better on a regular basis, we need to figure out a way to change how we habitually think about and interpret what happens to us.

The benefits of Cognitive Restructuring are many and diverse:<ul><li>Manage worry and anxiety better</li><li>Break out of rumination and depression spirals</li><li>More effective stress relief</li><li>Avoid procrastination and be more productive</li><li>Improve communication and relationships</li><li>Increased optimism and outlook</li><li>Help with addiction and sobriety issues</li><li>Build assertiveness and self-confidence</li><li>Cultivate empathy and self-compassion</li><li>Gain increased self-awareness and personal insight</li></ul>

Practical Benefits of Cognitive Restructuring

A Thought Record simply a guide for walking you through the specific elements and steps of Cognitive Restructuring.This "template" is composed of 6 steps:<ol><li>Pause: What happened here?</li><li>Trigger: Who, What, When, Where, Why?</li><li>Thoughts: What thoughts were running through my mind immediately after the trigger?</li><li>Emotions: What emotions am I feeling right now? On a scale from 1 to 10, how intense are they?</li><li>Alternative thoughts: What are some alternative-ideally, mode realistic-ways of interpreting what happened?</li><li>Re-rate emotions: How intense are my emotions now?</li></ol>

Introducing the Thought Record

Cognitive Distortions are unrealistic, exaggerated, and generally inaccurate forms of self-talk.These habitual inaccuracies or distortions in the way we think tend to create distortions in how we feel.

What are Cognitive Distortions?

<ul><li>Mind reading: assuming we understand what other people are thinking without any evidence.</li><li>Overgeneralization: extending the evidence for something beyond what is appropriate.</li><li>Magnification: taking our errors and exaggerating them.</li><li>Emotional reasoning: making decisions based on our feelings.</li><li>Black & white thinking: evaluating things in terms of extreme categories.</li><li>Labeling: describing ourselves in one extreme way, usually negative.</li><li>Should statements: self-talking about what we should and should not do.</li></ul>

Examples of Cognitive Distortions

How can we deal with negative thinking? Psychology suggests that we should try to train our minds to think more positively about what happens to us.

Decrease worry, jugmentalness, and other negative thinking patterns with Cognitive Restructuring, a powerful technique from Cognitive Behavioral Therapy

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

health

Health

mentalhealth

Mental Health

The Complete Guide to Cognitive Restructuring

It can be harsh, but you’re not going to make better driving decisions by blocking the windshield. Set appropriate goals and don’t see threats, see challenges

Embrace Reality

We don’t feel confident and act, we act and feel confident. Be honest about your weaknesses so you can compensate for them. Focus on your average performance to make progress without disappointment

Boost Confidence

Without a feeling of control, we lose motivation. Realize you always have a choice. Create a starting ritual

Find Control

Don’t ignore your feelings. Accept and label emotions. See feelings as information, not dictators

Respond Instead of React 

In the end, the only motivation that matters comes from meaning. A greater purpose or the support of others. Gimme a high-five, willya?

Transcend Discomfort

Giving up at the first sign of difficulty doesn’t look good on anyone’s resume. So what can we learn from the new science of resilience?

Military and sports research has shown old school ideas about toughness don't work. Here's what really increases resilience...

problemsolving

Problem Solving

How To Be Resilient: 5 Secrets To Success When Life Gets Impossible - Barking Up The Wrong Tree

Twitter account <a href="https://twitter.com/Mindset_Machine">@Mindset_Machine</a> shared his thread about <a href="https://twitter.com/Mindset_Machine/status/1555155348117413893?t=aNtonBcRyHbCQ_1sgSPR5g">10 lessons from the book "The 4-Hour Workweek"</a>

10 Lessons from the book "The 4-Hour Workweek"

1. If you are insecure, guess what? The rest of the world is, too. Do not overestimate the competition and underestimate yourself.You are better than you think.

2. To enjoy life, you don't need fancy nonsenseBut you do need to control your time and realize that most things just aren't as serious as you make them out to be.

3. Learn to be difficult when it countsIn school or in life, having a reputation for being assertive will help you receive preferential treatment without having to beg or fight for it every time.

4. Information is useless if it is not applied to something important or you will forget it before you have a chance to apply it.

5. A person's success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.

6. We are the average of the five people we associate with most, so do not underestimate the effects of our pessimistic and unambitious friends. If someone isn't making you stronger, they're making you weaker.

7. It's lonely at the top. 99% of people in the world are convinced they are incapable of achieving great things, so they aim for the mediocre. The level of competition is thus fiercest for 'realistic' goals, making them the most time and energy-consuming.

8. One of the most universal causes of self-doubt and depression: trying to impress people you don't like. Stressing to impress is fine, but do it for the right people - those you want to emulate.

9. Remember: There is a direct correlation between an increased sphere of comfort and getting what you want.

10. “Someday” is a disease that will take your dreams to the grave with you. If it’s important to you and you want to do it “eventually,” just do it and correct course along the way.

A very nice thread from @mindset_machine on Twitter. Short, easy to understand but still give value.

Offers techniques and strategies for increasing income while cutting work time in half, and includes advice for leading a more fulfilling life.

books

Books

artsandculture

Society, Arts & Culture

What do you do? Tim Ferriss has trouble answering the question. Depending on when you ask this controversial Princeton University guest lecturer, he might answer: “I race motorcycles in Europe.” “I ski in the Andes.” “I scuba dive in Panama.” “I dance tango in Buenos Aires.” He has spent more than five years learning the secrets of the New Rich, a fast-growing subculture who has abandoned the “deferred-life plan” and instead mastered the new currencies—time and mobility—to create luxury lifestyles in the here and now. Whether you are an overworked employee or an entrepreneur trapped in your own business, this book is the compass for a new and revolutionary world. Join Tim Ferriss as he teaches you: • How to outsource your life to overseas virtual assistants for $5 per hour and do whatever you want • How blue-chip escape artists travel the world without quitting their jobs • How to eliminate 50% of your work in 48 hours using the principles of a forgotten Italian economist • How to trade a long-haul career for short work bursts and freuent "mini-retirements" • What the crucial difference is between absolute and relative income • How to train your boss to value performance over presence, or kill your job (or company) if it’s beyond repair • What automated cash-flow “muses” are and how to create one in 2 to 4 weeks • How to cultivate selective ignorance—and create time—with a low-information diet • What the management secrets of Remote Control CEOs are • How to get free housing worldwide and airfare at 50–80% off • How to fill the void and create a meaningful life after removing work and the office You can have it all—really. From the Hardcover edition.

Tim Ferriss is author of three #1 NYT/WSJ bestsellers: The 4-Hour Workweek, The 4-Hour Body, and The 4-Hour Chef. He is also a start-up advisor specializing in positioning, PR, and marketing (Uber, Evernote, etc.). When not damaging his body with abusive sports, he enjoys chocolate, bear claws, and Japanese animation.

Timothy Ferriss

The 4-Hour Workweek

The 4-Hour Work Week

Where focus goes, energy flows. And if you don't take the time to focus on what matters, then you're living a life of someone else's design.

This may sound corny, but starting your day with a few minutes of gratitude helps to set the tone for the rest of your day. When you're grateful, it changes how you view yourself and others around you. You stop focusing on what you don't have and start paying attention to what you do have.

Start your day with gratitude

Music is a great way to lift your mood and create a relaxing atmosphere. Your brain interprets certain sounds (such as those created by musical instruments) as being enjoyable, which then triggers dopamine secretion. Music can help you concentrate, reduce anxiety, and even improve sleep quality.

Take time to listen to music  

If you find yourself losing track of time, take some time to organize your desk, closet, or space. Make sure everything has a designated place and everything is where it belongs. Organizing your space gives your mind something to focus on and makes it easier to stay on track Having a schedule helps you achieve goals and keeps you organized.

Get Organised

Exercise is a great way to clear your mind and get rid of stresses. Exercise releases endorphins throughout your body which makes you feel happy and relaxed. It’s much easier to focus on the positive things in life when you exercise regularly.

Do Something Physical 

Eating a balanced breakfast keeps your blood sugar stable throughout the morning, which boosts your productivity. Try eating foods high in fiber, protein, and complex carbohydrates. These foods keep you full longer and won't leave you hungry later in the day.

Don't Skip Breakfast

Multitasking means doing 2 or more tasks at once. This often happens when we are using our phones and computers. When you start working on something, stay focused until it’s completed. If you find yourself getting distracted by something else, tell yourself “no distractions!” and stop what you’re currently doing. You can always go back to where you were if you need to make sure everything is done correctly.

Don't Multitask

Email overload is a huge problem in today’s world. We spend so many hours checking email every single day that it becomes a huge distraction. Try stopping after 7 pm each night and focusing on family time instead. Turn off any notifications you have set up on your phone and computer and block out a few hours to finish the work you need to do.

Stop Reading Emails After Work Hours

career

Career

Ways To Find Focus In A Digital World

When you step back and look at the landscape of your life, what drives you? What shapes what you do, not in terms of priorities—the things you focus on—but the engine that pushes your life along?

What Is The Engine That Pushes Your Life Along?

Seeing our lives as being driven is not new to psychology. Freud mapped out his 5 stages of development, that not only propel a child’s development but can shape the adult’s. And Maslow became famous for his Hierarchy of Needs, which moves up from the biological to self-actualizing. As these authors point out, there are good and bad drivers, but each sets the pace, the tone of our lives. We can choose what drives us, but the challenge is that we don’t choose. Instead, we accept what we get, or get used to, and call it life. We can change that, but first, we need to know where we stand.

We Can Choose What Drives Us. But We Don’t. 

Here are some of the most common drivers, ranked from those with the most significant positive impact (passions) to those providing the most negative impact (addictions). The line separates what we might consider adverse mental health from the positive.<ul><li>Passions / Purpose</li><li>Goals</li><li>Routines </li></ul> ______________<ul><li>Emotionally Driven / “Shoulds” Driven / Self-Criticism</li><li>Anxiety / Depression </li><li>Addictions</li></ul>

The Most Common Drivers: The Passions And The Addictions

Here we think of alcoholism, drugs, sex, workaholism. What makes them addictive is that they kidnap our brain. Rational thinking goes offline, our midbrain pleasure center takes over and we just do what we do because we do it. We’re the passenger, and our addiction is running our lives.

Addictions

Unfortunately, this is the driver for too many of us. According to the Anxiety & Depression Association of America, anxiety is the number one mental health problem in the U.S. affecting 18% of the population. It can take many forms—panic attacks, obsessive-compulsive disorder, generalized anxiety, phobias. But regardless of the form, the impact is the same—our life is derailed. We worry, we avoid, we feel compelled to do things that we know are irrational, occupying too much of our time and mind.

Anxiety / Depression

Depression is the cousin of anxiety. Often, they go hand-in-hand. Worry leads to feeling overwhelmed, which can lead to feeling stuck or trapped, leading to feeling hopeless. When one or both of these take over, we are either always thinking about the what-ifs of the future or we a regretful and trapped by the past. The present dissolves into a blur.

While these are not formally diagnosable conditions, each has a negative impact on our life. Folks who are emotionally driven tend to run their lives based on how they feel. If they “feel” like cleaning up the house, they do; if they don’t, they don’t. While there’s an apparent spontaneity in their lives, they also struggle with the discipline needed to get things done that are difficult or necessary. They miss deadlines, problems get swept under the rug, they can seem to be unreliable to others.

Emotionally Driven / “Shoulds” Driven / Self-criticism

Those driven by too many “shoulds” can go too far in the other direction. Rules run their lives. They can seem rigid with their black and white thinking and may feel guilty for breaking the rules. Because the rules are usually inherited from others, running our life this way often keeps us out of touch with our deeper needs and wants.Finally, self-criticism is the bully who beats us up when we break the rules. Rather than enjoying our life, we spend much of our time trying to stay out of trouble with ourselves.

Routines are useful. Without them, our anxiety goes up and we are essentially forced to invent each day from scratch. But if our days become too routinized, we’re running on autopilot; there’s too little spontaneity, few opportunities for joy. Life is safe, but bland.

Routines

Setting goals and working towards them are good antidotes to routine’s downsides. We are proactive rather than reactive, creative rather than staid. But we can undermine our goals if we are also emotionally driven. When the going gets tough and the goals are not our own, we lose enthusiasm, or our expectations are unrealistic. When that happens, it’s easy for anxiety, self-criticism, and depression to take over.

Goals

Passion and purpose are at the top of the ladder because they arise from that core of who we are and want to be and carry none of the baggage of the others. When driven by passion and purpose, we are honest with ourselves and others. There is a natural integrity as our inner and outer lives reflect each other. We have the discipline to do what we want and need to do, yet can change our minds and be spontaneous without guilt or self-criticism.

Passions / Purpose

So, when you step back and look at your life, what are your drivers? What keeps you from moving up that ladder? What do you need to do to reach greater fulfillment? How can you start today?Find Your Drivers So You Can Climb Up The Ladder.

Up The Ladder To The Sky

Straight roads do not make skillful drivers.

Some drivers in our lives are destructive or keep us from reaching our potential. By acknowledging them, we have the opportunity to focus on them and change them. Are we the drivers, anywhere? Or are we driven by drivers, everywhere?

Maybe it's time to step back and change what is really running your life.

habits

Habits

What Drives Us?

It is easy to acknowledge the direct impacts of trauma but some of its more life altering impacts are what it has on the mind.In addition to the impact from the direct interaction, the imagination is not only stunted but also becomes a place where you relive the origin of the trauma, over and over, snowballing new trauma from the imagination with the initial trauma, maimed by things like regret and guilt.Eventually, the imagination only becomes familiar with the past, being rooted only in what has happened and not being able to fathom a future any different.

Trauma & The Impact On The Imagination 

The imagination is the mind's eye: how we perceive & even interact with intangibles in the cosmos.When we experience trauma, the imagination relives the moment over & over, searching for ways to avoid the experience in the future or overcome it. With every replay of that moment, we experience a second hand trauma compounded on our original experience.Eventually, we blame ourselves for what happened, taking on guilt, shame & regret. Through repetition in the mind, the imagination conforms to a reality where only shame, guilt & regret are the only thinkable outcomes. This stunts our perception.

Trauma Hijacks The Imagination

In other instances, instead of guilt, shame & regret, we seek to escape from a reality that we feel is too much to bear. We begin to fantasize on the what ifs, & explore those mythical timelines in our imagination. Slowly, we begin to yearn more for the fantasy as it temporarily eases our stress, but it also removes us from the present & in turn impede our ability to impact it for the better.Fantasizing may seem harmless at first but it is teaching the mind to interact with the unreal parts of your experience. The escape isn't just from the pain, but also a vacancy from your driver's seat.

Trauma Influences Imagination Escapism

Inspiration & fantasies may seem like the same but are vastly different. The imagination intakes both similarly. But one is birthed from the body's fight or flight system & the other catalyzed by an appreciation of something, even in the bad.Fantasizing is an effort of escapism from reality while inspiration is an attempt at impacting reality. We often fantasize when we are bored or uncomfortable etc, in hopes of passing time with more ease.Inspiration comes when you're able to see the possibilities of what's infront of you in the present. The attention to detail & awareness of yourself.

Inspiration Vs Fantasizing

When the trauma overwhelms the mind, when the replays become suffocating, when the inspiration no longer comes, the imagination chooses numbness. This coping mechanism shuts down the ability to perceive to spare ourselves the trauma. This numbness while copes in one way, icreates a hopelessness and despondency. Without the active imagination, the mind is unable to perceive future possibilities, & it is disconnected from the past that you could learn from. The dead imagination disrupts our interactions with one another and the ability to deeply commune with each other in the intangible ways.

Snuffed Imagination

The imagination is meant to be inspired, to see possibilities by appreciating what is available to it. While it is no simple task to see the good in everything, the imagination powers the image of the reality you will perceive. Therefore it is not the image of the past nor the image of the present that should influence us, but rather the image of the future. Not allowing what has happened, nor your present circumstance, to completely change the image of your future. Perhaps it may refine as we learn and grow, but appreciating the image of the future will enable us to remain inspired by it.

Revived Imagination 

The imagination powers the way you see the past, present and future. The image of the future is hope. Hope is built by what you feed it today. The best food for hope is knowledge, understanding and faith. Learning new things helps us broaden our horizon. Understanding things helps broaden our capabilities and belief helps us broaden our performance. The imagination thrives under the inspiration of hope. The power to channel the strength & joy of your future through hope, is the power of the imagination. With a goal in mind, it provides a way forward.

Hope Is The Mind Tiller

By understanding how trauma fully impacts us, we can become more self aware and find the capacity to overcome.

#1 New York Times bestseller “Essential reading for anyone interested in understanding and treating traumatic stress and the scope of its impact on society.” —Alexander McFarlane, Director of the Centre for Traumatic Stress Studies A pioneering researcher transforms our understanding of trauma and offers a bold new paradigm for healing in this New York Times bestseller Trauma is a fact of life. Veterans and their families deal with the painful aftermath of combat; one in five Americans has been molested; one in four grew up with alcoholics; one in three couples have engaged in physical violence. Dr. Bessel van der Kolk, one of the world’s foremost experts on trauma, has spent over three decades working with survivors. In The Body Keeps the Score, he uses recent scientific advances to show how trauma literally reshapes both body and brain, compromising sufferers’ capacities for pleasure, engagement, self-control, and trust. He explores innovative treatments—from neurofeedback and meditation to sports, drama, and yoga—that offer new paths to recovery by activating the brain’s natural neuroplasticity. Based on Dr. van der Kolk’s own research and that of other leading specialists, The Body Keeps the Score exposes the tremendous power of our relationships both to hurt and to heal—and offers new hope for reclaiming lives.

creativity

Creativity

#1 New York Times bestseller “Essential reading for anyone interested in understanding and treating traumatic stress and the scope of its impact on society.” —Alexander McFarlane, Director of the Centre for Traumatic Stress Studies A pioneering researcher transforms our understanding of trauma and offers a bold new paradigm for healing in this New York Times bestseller   Trauma is a fact of life. Veterans and their families deal with the painful aftermath of combat; one in five Americans has been molested; one in four grew up with alcoholics; one in three couples have engaged in physical violence. Dr. Bessel van der Kolk, one of the world’s foremost experts on trauma, has spent over three decades working with survivors. In The Body Keeps the Score, he uses recent scientific advances to show how trauma literally reshapes both body and brain, compromising sufferers’ capacities for pleasure, engagement, self-control, and trust. He explores innovative treatments—from neurofeedback and meditation to sports, drama, and yoga—that offer new paths to recovery by activating the brain’s natural neuroplasticity. Based on Dr. van der Kolk’s own research and that of other leading specialists, The Body Keeps the Score exposes the tremendous power of our relationships both to hurt and to heal—and offers new hope for reclaiming lives.

Bessel A. Van der Kolk is an accomplished writer whose work has resonated with readers around the world. Bessel A. Van der Kolk has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Bessel A. Van der Kolk's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Bessel A. Van der Kolk

The Body Keeps the Score

Catastrophising is the mental habit in which you overestimate the chances of something bad happening and exaggerate the potential negative consequences of that scenario. You apply for a dream job and immediately start visualising a rejection. You wait for a response from a friend, but when you don't receive an immediate response, you start imagining all the ways you might have offended the person. You might assume a bad headache means you have brain cancer.

Catastrophising

Research shows catastrophising can pose a serious threat to mental health. Psychoanalysis, developed by Sigmund Freud and others in the first half of the 20th Century, tackled mental illness by trying to uncover suppressed fears and desires resulting from early childhood events. But by the middle of the century, psychotherapists such as Albert Ellis and Aaron Beck started looking for alternative ways to guide people through their distress. They focused on people’s conscious thought processes that were distorted and could lead to distress.

From Sigmund Freud to Aaron Beck

<ul><li>Personality traits like neuroticism may explain why some people experience catastrophic thinking more than others.</li><li>We may also have learnt our thinking style from family members.</li><li>Our current context may also play a role. For example, feelings of stress and insecurity mean small triggers could tip you into negative thinking.</li></ul>

Why some people experience catastrophic thinking 

It is possible to break the negative thought cycles.  <ul><li>Recognise when your mind is going down a psychological black hole. You might notice that you are feeling anxious about an interview. If your next thought is that you won't make it, you could question the basis for your assumptions.</li><li>If you try to take the viewpoint of an objective observer, you could recognise that failure is a possibility, not a certainty, and that you can take proactive steps to improve your chances.</li></ul>The aim is to develop a more balanced view of the situation based on the evidence at hand.

Breaking the cycle 

Expecting the very worst to happen in any given situation can harm mental health. How do we stop these toxic-thinking spirals?

philosophy

Philosophy

Catastrophising: How toxic thinking leads you down dark paths

Humans form many bonds throughout their lives, beginning with the bonds formed with their caregivers in infancy. These early bonds help to shape an individual’s later sense of social attachment into adulthood. They also affect individuals neurologically and influence how people react to and cope with stressful social and <a href="https://thehumancondition.com/humanness-and-emotions/emotions/">emotional</a> situations.

Attachment Theory: Overview and Implications

Attachment theory is a psychosocial explanation for human bonding. Attachment styles inform many social relationships, including romantic attachments, family relations, friendships, long-term partnerships, and even interactions with strangers.

loveandrelationships

Love & Relationships

Attachment Theory: Overview and Implications - The Human Condition

Out of the too-much-ness is birthed this unending sense of anxiety, this feeling of stress that people can’t ever seem to shake. We could blame social media, relational obligations, toxic workplaces, genetics, trauma, or the state of the world for these feelings of anxiety. However, pointing a finger at the cause of the noise isn’t enough. If we are bogged down by perpetual feelings of being, doing, or experiencing too much, then doesn’t it make sense to simply do less? But this simple concept is not so simple in practice.

Constant State Of Anxiety

Doing less is a practice and a mindset. It means that we actively choose to balance our schedules to give space to both our obligations and our rest. It means that we also tune into the mental chaos that surrounds our times of rest and work toward releasing the dialogue that perpetuates a sense of busyness.Doing Less means prioritizing our schedules and making space for rest, play, and rejuvenation.

Do Less, Not More

However, doing less can also exist in the moments when we aren’t doing anything.If we make the conscious effort to eliminate things from our schedule and create a day where the intention is to rest, we also have to pay attention to our mindset during those times of rest. If we are doing “nothing” and internalize judgments about doing nothing, then the nothingness is no longer restful.Doing less helps because it is the antidote for what we already do but doesn’t seem to work.

Doing Nothing While Doing Nothing

If we are doing something enjoyable but our mind is fixed on the following day’s stressful meeting or presentation, then that enjoyable thing is no longer enjoyable. We must be mindful of the present and actively edit our internal dialogue so that it promotes the benefits of restfulness.Research shows that mindfulness, rest, sleep, and engaging in hobbies improve our mood and, in turn, our quality of life. It is easy to be caught up in the chaos of life.

Being Mindful

Success doesn’t only mean the number of followers gained or the number of dollars earned. Success as a writer — or whatever profession you are pursuing — also must include the quality of your work and the inspiration gained from the topic.Doing less helps because it starts to give our minds and bodies permission to exist, to relax, to take a breath. Making space in our lives to unplug and rejuvenate. Doing less gives room in your life to do things that inspire you and make you feel at peace.

The Calculation Of Success

The average person spends between 7–9 hours on screens every day. Also, the average person only completes about 40% of the tasks on their to-do list. We are operating in this space of nothing and everything. We consume all this content and yet complete little on our list.We are filling our days in ways that leave us feeling perpetually behind. We always have things that must be done, and we never have the time to do those things. Doing less forces us to pause and gain perspective. It attends to the emotional centres of our lived experience neglected by to-do lists and screen time.

Watching Screens All Day

Think about how this foolish-sounding idea might help reduce your stress levels and force you into a state of mindfulness. Notice how the simplest of shifts could — if you open your mind to it — have the most significant impact on your overall wellbeing.<ul><li>Schedule your hobbies</li><li>Go to bed a half hour earlier</li><li>Turn off your music in your car and just drive</li><li>Take your lunch break by yourself</li><li>Go outside</li><li>Set a reminder to breathe</li></ul>

Implementing "Doing Less"

The inconvenient solution to stress and anxiety.

Building Contentment in a Busy World

First, know that receiving a Job rejection email doesn’t mean that you’re worthless. You’re way more valuable than you think.At the turn of 2020, when all hopes were hinged on the anticipation of what could be the best year of most people’s lives, the surge that swept across the globe rendering many people jobless would kill such hope — the covid-19 pandemic.While people moaned and lolled in dismay at the misfortunes triggered by the pandemic, some people took the opportunity of remote job hunting.

It's Okay To Get A Rejection Email

Remote job hunting has been the trend since 2020, but the agony it comes with when your job application is unsuccessful can be more stinging than death.“Thank you so much for taking your time to apply for the role of a content writer at Blez company. We know how much time and energy a job application takes. After carefully considering your application against the requirements of the role, we’ve decided not to take your application further. We wish you success in your future endeavours”.

That Sinking Feeling

“Thank you for your interest in the position of social media content manager at Glaspin company. Unfortunately, we will not be moving forward with your application, but we appreciate your time and interest”.These messages can be very demoralising, and when you receive more than 20 of these messages in a month, you would feel as if you’re the definition of worthless.You’re not!

You Are Not Worthless

When you get a rejection mail, you can raise the bar of your curiosity by replying to the rejection mail immediately. This would help you inquire why you didn’t get picked from the company. Most times, if not all the time, you won’t get any response from them.But replying to the rejection mail will make you let the bad energy and shock received by the mail flow out and give you that relief needed to remind yourself that it’s just a little stain, nothing too serious.

Reply to The Rejection Mail Immediately

Talking about the mail rejection with someone with in-depth knowledge about the job and its basic requirements will help you not feel too bad. It might even be of great help to you in the future.How?When we receive job rejection emails, sometimes it’s due to our fault. We may have the experience required, but we do not have a properly drafted résumé that serves as proof that we match the job description.

Talk About It with Someone Who Has Higher Experience than Yourself

When you receive the pop-up notification and realise it’s one of those insignificant job rejection mail, start laughing.  Start laughing. If you’re with a friend, make a joke about it. If you’re not with a friend, place a call to a friend and crack a joke.Jokes make you feel at ease.

Joke About It with A Friend

Another piece of advice is once you receive that insignificant email, don’t ever let it cool off your steam. It is meant to galvanise you to reapply for another job. There are a host of companies out there looking for your unique services. Don’t let one insignificant email kill your spirit and make you lose that opportunity to land your dream job.

Reapply for Another Job Immediately

“– You are to deliver between 2 to 3 articles a day– You are to deliver between 1000 and 1500 words of each article– You will be placed on a fixed payment of ₦20,000 ($50)”Sometimes reading the job description again is a good idea, but try to find a fault. It always helps.

Go Through the Job Description to Belittle the Job

It might seem depression is creeping in when you’ve received up to 15 rejection emails in a month. This is because you have chosen to let such insignificant emails get the best out of you. To free your mind, go out and enjoy your beautiful time.You’ll forget about it when you start having a good time.

Go out And Have Some Fun

This strategy works best for people who love to plan their life. If you’re a proper planner, then before you click “apply”, weigh the chances of getting the job on a scale of 10. That way, you won’t feel dispirited if you don’t get the job.Some advice: always go below a 5 on a scale of 10. And never raise all hopes, even if you’re the best fit for the job in your books.

Pre-Determine Your Expectations

Lastly, When you get insignificant emails, 99% of the time, it is not because you’re not good enough. It’s because you applied late, and someone else has already been onboarded to fill that position.Sometimes, you might see over 200 applications for a job requiring only two persons.And even when most companies assure you that they review all applications, in all honesty, they don’t.It’s not easy to review over 1000 applications, especially in a short time. So why let it weigh you down? Move on!

Move On! Don’t Think Much About It

I struggled to stay positive when I received my first job rejection email till I adopted some intelligent strategies that helped me overcome job rejection

How to Handle Job Rejection Email

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