The Mental Emotional Health Blog

When things happen, it is almost automatic that you react. But if you overreact often or find yourself worrying about an event for long periods of time, there are a few ways to think in order to keep perspective and keep anxiety manageable.

When an unpleasant event happens:

1. Take two seconds before you react, and decide if it is a reaction you feel okay having. (This allows your rational mind to keep functioning, and avoids an emotional or impulsive reaction).
2. Take two more seconds and consider a likely consequence to your reaction. 
3. Take one minute (either right away or later that day) ask yourself what you can do now to move on from the event. The longer you mentally stay stuck in the moment and dwell, the tougher it is to let it go.
4. If you feel worried about it and expect to keep feeling that way for days, allow yourself a specific amount of time to worry about it. (Example: I’m worried about something next week. I will worry all I want for 30 minutes a day, and no more.) It may sound silly to put a time limit on it, but people sometimes allow worry to continue on and off most of the day and night and end up feeling more worried or depressed as a result.
5. Let it go through exercise. Good for your health + Good body chemicals released during exercise = Feeling better
6. Let it go physically and mentally. Take a pen, hold it in front of you, imagine all of your worry flowing into the pen from your mind, and then let the pen drop to the floor.
7. Get good, quality rest.

If you haven’t heard of this publication yet, it is definitely worth your time to check out Psychologies Magazine from the United Kingdom. The link to the website is here: http://www.psychologies.co.uk/ .

Last year I reviewed this magazine, and this year I am still impressed (link).

Here is my only complaint; I am not able to subscribe in the United States to have it mailed to me. Aaarrggghh!! Luckily I can continue to visit Target and Barnes & Noble to find it on my own.

Thoughts and feelings influence each other, meaning one can precede and affect the other one. The context I am using here is meta-cognition (thinking about how you are thinking). When you are mindful of how you are thinking, your emotions follow. On the other hand, if you are just thinking without giving much thought to what you are thinking about, your feelings may have a greater effect on your thinking without you being aware of it.

In general, however, I consider thoughts to be more proactive and feelings more reactive. Sometimes feelings just come up, seemingly on their own. By paying closer attention to your thoughts, and how positive or negative they are, you can provide more influence over how you feel.

For more on this subject, which is related to cognitive-behavioral therapy, check out these websites:

http://www.nacbt.org/whatiscbt.htm

http://www.sleepeducation.com/Treatment.aspx?id=5

As we grew up, most of us had daydreaming scolded out of us. Actually, what I should say is that the idea that daydreaming is okay was scolded out of us. We all daydream. Plus, I think daydreaming is useful and healthy when used correctly.

Daydreaming allows you to escape your current situation, whether it is boring, frustrating, or you just don’t want to be there. It’s like a free vacation for a few minutes. Now obviously you shouldn’t get into deep daydreaming while you are driving. But in general, as long as you get the things done you need to, why not allow yourself the freedom to have some pleasant thoughts?

People that struggle with anxiety often have difficulty limiting their daydreaming, and the thoughts tend to be negative. The way to fight anxious thoughts is to find a variety of quick, soothing thoughts to combat them. It’s kind of like “finding your happy place” or bringing your comfort zone with you wherever you go.

With depression, daydreaming also needs to be positive because negative thinking can really persist when someone is depressed. Find some quick, positive thoughts such as nice vacation spots or good memories.

Daydreaming isn’t bad, and I would almost say it’s necessary for our sanity. I think daydreaming functions as a type of light meditation. As long as you aren’t completely avoiding your responsibilities, it can be a nice way to give yourself a break.

When you remember and use your strengths, your weaknesses become secondary.