It is enough to sum up routines, responsibilities, frenzied rhythms and little time for ourselves to get a single result: our brains are hyper-stressed . And it can happen that this stress takes the form of an unfortunate enemy: . Yes, because it tortures our days forcing us to believe that everything will always be bad. In short, .the catastrophic thought pessimism = state of mind We speak precisely of that spiral of negativity that makes us imagine that always happens and only the worst. Some simple examples: do we have a pain? Then it will surely be a terrible disease. Are we slightly late for work? We will be fired and will no longer know how to pay the costs. Are we planning a trip? We will certainly have the flu and we will have wasted vacation and money.
In short, a negative thought behind the other and – in a short time – we find ourselves invested by an avalanche of anguish that often goes to add to the already present anxiety and depression. And stress can only increase: the levels of cortisol in the blood increase and the risk of developing health problems rises to the stars. But, although they may seem like the threats that we imagine, we must remember that they are only products of our head: we can act to regain control over the situation, ça va sans dire. The challenge to negativity begins when we prepare the mind to react to the distressing thoughts that affect us. But how to do it? We can do this by putting into practice studied by expert psychologists.4 tricks to combat catastrophic thinking
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How can we stop doing something that we do not notice until we are victims? The first step in preventing an avalanche of anxiety is learning how to recognize and insinuate itself. We must observe how our catastrophic thought works (which acts in a unique way for each of us) to understand how to anticipate it. Once we feel it winding in our head, we must exercise ourselves to observe what thoughts it generates without judging its validity or veracity. We just have to recognize them and observe them with great detachment. It may seem extremely difficult, especially at the beginning, but yoga and meditation are two fantastic allies because they teach us to recognize what happens inside us without being overwhelmed. The important thing is to intervene at the first sign: if you face the negativity, recognize it and take the distances. Although in a wave of pessimism , we must strive to identify the source, the original spark that forces us to think about distressing things. What started the sequence of bad thoughts? A discussion with the partner, a problem at work or an economic concern? Once the initial cause is discovered, the head calms down: we understand that most of the negative thoughts that come to an avalanche are irrational and work like weeds.
Once we have found the source of catastrophic thought we must also analyze the anxieties related to that problem. Did we understand that flying terrorizes us and we start thinking about disasters every time we get on the plane? Then it’s time to use logic to calm the brain. Yes, because anxiety and panic come when we are led to overestimate the real possibility of danger: to reassure us just look for how often large aircraft accidents occur and reason about the probabilities. Does health care us? Instead of taking time, let’s go immediately to see the doctor to dispel any doubt. In short: use rationality and react = winning combos so as not to drown in pessimism .  Is the catastrophic thought still having the best of us? Let’s take a deep breath and challenge our beliefs. ” As many meditation techniques teach, we must focus only on the here and now,: We have to shift our attention to the present moment, the only one we have the power to change, so we throw away all thoughts on past or the future The past can not be changed, so why be damned The future has not yet arrived and we can not do anything, so why bother? Once we face the day with presence, paying our attention only to “here” and now “, negative thoughts will disappear. Puff! Well yes: our brain can do us all sorts of spite and can turn into a real enemy, but with some effort we can bring it back to our side.
It is called nâdî shodhana pranayama, but we can also call it more simply alternate breathing , and it allows us to purify our inner energies by learning to breathe through both nostrils. The benefits are many: improvement in terms of global health , a more stable nervous equilibrium, relaxation , helps us sleep better, allows us to get to know each other more deeply and concentrate more deeply. How to perform the exercise: block the left nostril with the ring finger and exhale from the right nostril. Inhale from the same nostril, close it with your thumb and exhale from the left that you have freed. Inhale again from the left nostril, close it with the ring finger and exhale from the right … And so on, for a minute. The exercise ends with a deep and slow exhalation through both nostrils.
We do not breathe only with the nostrils, but also thanks to the belly. Yes, because this technique, long forgotten, radically changes how we feel: abdominal breathing increases the breathing width by more than 70% (compared to 30% of the chest breathing). A natural mechanism in children and preferred by many lyrical singers that allows to better oxygenate the brain, improve physical performance (more quickly throw out toxins) and improve the general well-being, reducing the feeling of stress . How to perform the exercise: you can do it both in the office and at home. Sit on the chair and place your hands on your stomach. Concentrate on the stomach that fills with each inhalation and deflates with each exhalation.
Perhaps you have never heard of it, but it is a super effective relaxation method studied by Dr. David O’Hare which consists in controlling the heartbeat to better regulate the functions of the brain -> we will thus obtain a stable emotional state acting immediately on our tensions and greatly reducing anxiety levels . It is a technique that allows us to focus on ourselves, increase our mental abilities and fight fatigue. How to perform the exercise: take a five minute break three times a day. Sit in a chair with the backrest straight and breathe with your stomach six times a minute. Then do the same exercise five times in a row until you reach the total five minutes. If you need a guide you will find applications for iOS and Android and videos on Youtube to customize the exercises and follow the evolution of the heart rate.
For some of us, the remise en forme has only begun now and to associate the right diet is an obligation. But how nice if only there was a button that could reset our metabolism ! In reality, there would be a solution. It’s called Metabolic Reset Diet , is popular in the US and seems to have the ability to stimulate our metabolism, causing us to burn more calories and promising results in a short time. Too good to be true, no? There are pros and cons to consider. Metabolism and metabolic diets “To get back into shape with the metabolic reset diet – explains Brigitte Zeitlin, founder of BZ Nutrition- we focus on altering the metabolism to make sure that the body burns what it eats and transforms it into energy. As a result, the intake of calories is limited and the protein intake is increased “. The problem is indeed this: a slow metabolic system – “which is often due either to genetics or to low physical activity” the expert specifies – does not help us at all.
The good news is that it is a diet which lasts one or two months depending on the program. And not only: it also promises excellent results. So far everything is OK, but how does it actually work? Where is the reset button (and where is the deception)? The metabolic reset diet certainly has advantages. The first is the brevity of the diet : sacrificing for two months in view of the remise en forme is not a tragedy. The second point in favor is weight loss due to the so-called “calorie cut” which – attention – must be gradual and not drastic. So, before your eyes become enlightened to the words ” lose weight”, The nutritionist brings us immediately down to earth:” Beware of too restrictive diets: you lose weight quickly but you buy it again later, as soon as you start eating regularly again. And, as often happens, it puts on more weight than it was initially lost “. Who knows, then, do not even hurt? No, “reset” metabolism gradually does not hurt. The problem exists on drastic caloric cuts: “None of us is a good candidate for restrictive diets – emphasizes Zeitlin – because what makes healthy weight loss is the ability to stay on that weight for a long period of time. And it is from here that we draw benefits “.