mental self care Archives - Amazing Health Advances

Dealing with Textxiety

AHA Publisher — Wed, 01 May 2024 05:00:43 +0000

Dr. Caroline Leaf – In this podcast (episode #566) and blog, I talk about how to manage texting anxiety (yes, it’s a thing!). I am sure you have had the experience where you see a text come through and your heart just sinks into your stomach.Texting anxiety is so real that it even has its own coined term, “textxiety“! Some people may worry that their messages will be misinterpreted or taken out of context. In fact, many people feel a sense of unease, worry, and stress when texting. Although this may sound strange, it is important to remember that texting is another form of communication—it makes sense that it could cause someone to feel a sense of anxiety. Some people may worry that their messages will be misinterpreted or taken out of context. They are concerned that the recipient will not understand the intended tone or meaning of their messages. For others, texting can create a sense of urgency; someone may feel pressured to respond immediately, which can lead to anxiety, especially when they are unable to reply promptly. In other cases, someone may obsessively review and revise their messages before sending them, fearing that any wording or phrasing could be problematic. This can add a lot of stress to a conversation. And some people may find texting stressful as they are not able to read the nonverbal cues that they rely on in face-to-face interactions. In other cases, someone may obsessively review and revise their messages before sending them.. If you are someone who battles with texting anxiety, I recommend using the Neurocycle mind management method I have developed and studied over the past three decades, which I discuss in detail in my book Cleaning Up Your Mental Mess and my app Neurocycle. It has 5 steps: Steps 1-3: gather, reflect and write down how you feel when a text comes in. Try to analyze why texting gives you anxiety. Take into account your emotions, behaviors, bodily sensations, and perspective when you receive a text. Sit with these feelings and write them down to help organize your thinking and bring clarity to the situation. Use who/what /when/where/why questions to find the pattern behind your reactions. Step 4: recheck. Once you feel like you understand the meaning behind your anxiety better, try to come up with solutions to alleviate the stress you feel when texting. This will take you to: Step 5: the active reach. This is a thought or action you need to practice daily to help you reconceptualize what you worked through in the previous step. What are you going to do each day to give yourself the time and mental space needed to deal with what is bothering you and turn this situation into something constructive? Here are some examples: Establish clear boundaries for when and how often you engage in texting. It’s okay to take breaks from your phone! Send a text to someone that you will reply to later when you get the chance in order to alleviate the stress that comes with feeling bad about not replying. Take a moment to think before responding, especially if the conversation is emotionally charged. Avoid rushing to reply when you’re upset or anxious! If certain individuals consistently cause text anxiety, consider blocking or muting their messages temporarily. This can provide relief and time for you to regroup. Be kind to yourself and recognize that it’s normal to make mistakes or experience anxiety in communication and texting is a form of communication just like any other! Remind yourself of this. If you can, put your phone on “Do Not Disturb” mode when you are working or at night when you are sleeping. Tell people that you do not answer texts during certain hours. Categorize your texts with colors and pictures, so that you know what to read first and what to leave until you feel better prepared. If a text is causing you a lot of anxiety, perhaps get someone else to read it first. Before opening a text, prepare yourself with breathing exercises or movement like yoga stretches to ground you. The key thing to remember that text anxiety is a pretty common experience. It is not something to be ashamed of! It’s okay to seek help or employ strategies to alleviate it. By incorporating these practices into your digital communication routine, you can make texting a less stressful and more enjoyable means of connecting with others. For more on texting anxiety, listen to my podcast (episode #566). Podcast Highlights 3:20 Text anxiety is a real thing! 5:30, 8:44 Signs that you may be experiencing text anxiety 13:00, 19:33 How to manage text anxiety This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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Intrusive Thoughts: What They Are & How to Not Let Them Run Your Life

AHA Publisher — Wed, 30 Mar 2022 07:00:16 +0000

Dr. Caroline Leaf – In this podcast (episode #366) and blog, I talk about intrusive thoughts, and how to manage them using what I call “thinker moments”. Intrusive thinking is can be defined as uncontrollable, unwanted thoughts that we feel unable to resist. This kind of thinking is often a way of coping with an underlying, unresolved issue. It’s not always the most effective or sustainable way to deal with pain or trauma, but it’s a coping mechanism—a type of distraction you use to try to keep the source of your pain bearable, at least in the short term. If we are constantly trapped in a web of intrusive thinking, it can become a toxic mindset. Whatever we think about the most grows because we give it energy, which, in turn, can impact our ability to think and our overall health. Fortunately, these thoughts can be changed through the process of reconceptualization. And this includes one very powerful tool that is often overlooked: daydreaming! As you have heard me say many times before, the brain is neuroplastic. This means it is constantly changing. We merge with our environments through our choices, including how long we decide to spend on our phone. “Thinker” time is very important because it balances our minds, allowing us to observe our environment before we just let it influence and direct our thinking, as I discuss in detail in my books Think, Learn, Succeed and Cleaning Up Your Mental Mess. Contrary to popular belief, the mind does not grind to a halt when you are doing nothing. Spontaneous thought processes, including mind-wandering, creative thinking, and daydreaming, arise when thoughts are relatively free from focused thinking and external influences. This type of internal thinking plays an important role in contributing to the richness of intentional thinking and subsequent learning, adding a powerful creative aspect to our lives. Learning in the “thinker” moments can enhance our success in work, school, and life. Indeed, the process of understanding what allows free thinking, and what allows something to get “stuck in our heads,” is crucial to mental self-care. Analyzing our thoughts in this way gives insight into how we can capture and change toxic and intrusive thoughts that are blocking our success—those things and feelings we just can’t seem to move past, which grow stronger as we think about them. Deliberate, persistent, negative thinking like “I can’t do it” or “This is too hard” can result in harm in the brain and body, setting the stage for future mind and brain issues. These types of thoughts can literally paralyze our imagination, inhibiting success in school, life, and work, and creating negative reinforcing feedback loops. The mind can be hijacked, so to speak, by these thoughts as they move up from our nonconscious mind, unless we learn how to control them. Thankfully, “thinker” moments allow us to manage our mind and regulate these intrusive thoughts. Controlling the mind-wandering “thinker” is actually known as an awake resting state. It activates the coexisting default mode network (DMN) and task positive network (TPN) in the brain in a constructive and healthy way. These networks form the brain’s inner life with the DMN dominating and becoming especially active when the mind is introspective and thinking deeply in a directed rest or idling state. The DMN is a primary network that we switch into when we switch off from the outside world and move into a state of focused mindfulness. It activates to even higher levels when a person is daydreaming, introspecting, or letting his or her mind wander in an organized exploratory way through the endless myriad of thoughts within the deep spiritual nonconscious part of who we are. The TPN, on the other hand, supports the active thinking required for making decisions. So, as we focus our thinking and activate the DMN, at some point in our thinking process we move into active decision making. This activates the TPN, and we experience this as action. Being alone with our thoughts can also provide valuable and potent insight into how we function and can positively influence our judgment and decisions. As Socrates once said, “the unexamined life is not worth living.” Thinker moments allow us to examine our own internal lives and develop our unique imagination. Management of our mind and thinking is the key to success, which is why it is the overriding objective of all my work, research, books, and programs. It is your perceptions of your thoughts, and what you do with your thoughts, that are important. Learning to capture thoughts and evaluate them logically by developing a thinker mindset is one of the most significant parts of any mental self-care regimen, allowing us to become more self-evaluative and self-regulatory. Here are some simple ways to activate your “thinker mindset” and build up your resilience against intrusive thoughts: The average person spends up to eight hours a day using technology. Some of the worst effects of electronic devices seem to be mitigated when devices are used less than two hours a day. Find ways to limit your use of technology throughout the day. Thinker moments aren’t an odd quirk of the mind but are natural and spontaneous. Allocate time, at least sixteen minutes a day, to just thinking and allowing your mind to wander. You can spread this across the day in two or three intervals. As mentioned above, thinker moments teach you how to live the self-examined life. As your mind wanders, think about what you are thinking and your own experiences, perhaps writing about your thoughts in a journal or notepad. During your thinker moments, write down, in a self-reflective way, which thoughts are free-flowing as well as which thoughts get stuck. Track the direction of free-flowing thoughts over time. Schedule in time to work on the thoughts that you feel are keeping you stuck. Evaluate whether your thoughts give you a sense of peace or make you worried. If your thoughts concern you, think differently about the same thing every time that thought pops up. In other words, reconceptualize the disturbing thought. Next, practice developing the newly reconceptualized positive thought daily and automatizing it over time into helpful, useful, and successful memory. For more on this process see Cleaning Up Your Mental Mess, my app Neurocycle, and my previous blogs and podcasts. To read the original article click here.

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