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  1. #151
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    Re: Coping Tip of the Day

    Using Brain Dumping to Manage Anxiety and "Over Thinking"
    By Sharie Stines, Psy.D.

    The Four Square Brain Dump

    This involves dividing your page in to four sections by drawing horizontal and vertical lines across a piece of paper. Label each section with the following titles – Thoughts, To Do, Gratitude, Top 3 Priorities. Here's how you write in each box:

    • Thoughts – Just write down all your random thoughts without thinking about them too deeply.
    • To Do – Write down all thoughts related to things you need to accomplish.
    • Gratitude – Write down the things you are grateful for.
    • Top 3 Priorities – Go back to your To Do list above and write down the top three things on that list that are most important to you.

    You can also use this process to begin taking action on the items in your To Do list. You could resolve each day to begin tackling items on this list until they are finished and then move on to your next list. Taking action on the items in your To Do list will help reduce procrastination, which is also a contributing factor to anxiety as well as depression.

  2. #152
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    Re: Coping Tip of the Day

    ^^^ Excellent suggestion!

  3. #153
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    Re: Coping Tip of the Day

    10 Simple Ways to Relieve Depersonalization

    It’s estimated that 50% of all people will experience feelings of depersonalization at some point in their lives, and up to 2% of the population of the US and UK may have it as a chronic condition.

    As frightening as the condition and its various symptoms are, it’s still based on anxiety and there are ways to alleviate it. The goal is to refocus your mind away from the intrusive thoughts so the brain can lower your anxiety down to normal levels and stop the feelings of depersonalization...

    With depersonalization, as with any anxiety condition, you‘ll have good days and bad days. The trick is not to overreact to either. If you’re feeling anxious and depersonalized, don’t be disappointed. And if the feelings are lessened or gone altogether, don’t get too excited. Just go about your day as if it didn’t bother you either way. That tells your brain that the anxious feelings are ultimately not important, which is the most effective way to turn off the feelings of anxiety and DP in the long term.

  4. #154
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  5. #155
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    Re: Coping Tip of the Day

    How to make your anxiety work for you instead of against you

    Anxiety is energy, and you can strike the right balance if you know what to look for.


    ...Ask yourself why you're anxious. Is it because you're excited? How you interpret anxiety could be good or bad. If you're about to give a speech, for example, anxiety is good. Instead of trying to avoid it, understand it. "If you're not anxious, you're probably not going to give a great speech," says Rosen. "And if you're too anxious, that won't be a great speech, either."

    When you have too much anxiety, it's often because you're telling yourself a story. "For example, 'If I don't do a good job I'll get fired,' 'My boss hates me,' or 'I'm going to embarrass myself,'" says Rosen. It's often not the event that causes anxiety; it's the story we tell ourselves about it."

    When this happens, take a long walk or breathe deeply if you have too much anxiety. Meditation is a force that helps you live in the present moment. "When you meditate, you get a better sense of how your body and mind are reacting," he says. "Deep breathing creates a direct connection between your breath and reducing stress. You can get a sense of the source of the anxiety, peel back the onion, and find the cause."

    All change happens in the gap between our current reality and desired future, says Rosen. "We have a problem we want to solve or have a goal we want to accomplish," he says. "In the gap sits our motivation, our engagement, and our anxiety. Anxiety is the energy that moves us across the gap. We need to have enough energy to change. You can't change or transform yourself unless you allow yourself to feel uncertainty and vulnerability."

  6. #156
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    Re: Coping Tip of the Day

    In my experience, people often mistake Adrenalin for anxiety.


    Sent from my iPhone using Tapatalk

  7. #157
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    Re: Coping Tip of the Day

    https://www.psychologytoday.com/us/b...the-loss-dream

    What unique resources do you have?

    Generic answers about how to thrive under extreme stress sound hokey because they don’t tap into the unique resources each person has. Some people have ample material resources — e.g., they can easily pick up and move rather than being stuck in a small apartment during coronavirus. Other people have different kinds of resources. What are your unique skills, relationships, talents, drives, quirky ways of looking at the world, etc.? Whatever they are, that will be what you will use to thrive under extreme stress and recover from life's knocks to the teeth.

  8. #158
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  9. #159
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    Re: Coping Tip of the Day

    "Physical exercise is the fountain of youth; it's critical to keeping your brain vibrant and young. If you want to attack Alzheimer's disease, depression, obesity, and aging all at once, move every day. In fact exercise is one of the most powerful antiaging tools, and it directly fights depression, anxiety, heart disease, diabetes and cancer."

    ― Daniel G. Amen, The Brain Warrior's Way: Ignite Your Energy and Focus, Attack Illness and Aging, Transform Pain into Purpose

  10. #160
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    Re: Coping Tip of the Day

    Applying the Blue Zones' 9 Life Principles to Everyday Life

    Yes, exercising regularly definitely helps with living a longer life, but people in Blue Zones actually live in environments where they constantly move without purposefully exercising. They move without thinking about it. They grow gardens and are active by walking through their community rather than driving. They do manual labor around the house and don't have desk jobs.

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