Insights from Stop Overthinking book by Nick Trenton
Kung sinusuri mo ang past events at nag-aalala tungkol sa upcoming events sa punto kung saan hindi ka na makapag-focus on a simple task ‐ you are overthinking.
“Many of us have become habitual overthinkers because it gives us the illusion that we’re doing something about the problem we’re overthinking about.”
– Nick Trenton
Halos imposibleng makapag-isip ng paraan para makaiwas sa overthinking ‐ even if you devise a perfect plan, your mind will continue to race if your anxiety remains elevated.
Narito ang tatlong makapangyarihang paraan to rapidly reduce your anxiety and regain control of your mind when your mind is racing:
METHOD #1: 5-4-3-2-1
Ang 5‐4‐3‐2‐1 na pamamaraan will distract your mind long enough for you to regain a sense of control. Ginagamit ng mga doctors itong method na ito to help patients overcome panic disorders.
Here is how the 5‐4‐3‐2‐1 method works:
Dahan-dahang magbilang from five to one. As you count down, gamitin ang bawat numero bilang isang cue to engage one of your five senses. Five ‐tignan ang limang bagay sa iyong kapaligiran. Four ‐ makinig ng apat na natatanging tunog. Three ‐ feel three sensations. Two ‐ detect two smells. One – identify one taste.
Think of consciousness bilang isang ball of awareness that moves sa loob at labas ng iyong katawan. When you’re lost in thought, your ball of awareness ay umiikot sa loob ng iyong isipan, bouncing around like a pinball with all the what‐ifs scenarios you’re thinking of (“What if this happens? What if that happens? What if I’d done things differently?”). Kung maglalaan ka ng isang Segundo upang mapansin ang fine details of an object in your environment, tulad ng lines and colors of your wood desk, your ball of awareness leaves your mind and hovers over the desk.
Sa pamamagitan ng pag-perform ng 5‐4‐3‐2‐1 method, you keep your ball of awareness outside of your head long enough upang mabawasan ang iyong anxiety and regain a sense of control.
METHOD #2: COUNTER-BELIEF EXPERIMENT
Sa likod ng bawat ‘overthinking episode’ ay isang debilitating belief. Halimbawa, if your mind is racing before a presentation, you must believe you are unprepared and will bomb.
You can stop overthinking sa pamamagitan ng pagsasagawa ng following steps to challenge an anxiety‐inducing belief:
- Clarify the belief sa pamamagitan ng pagtatanong sa iyong sarili, “What must I believe about myself, others, or the future to justify my anxiety?”
- Invert that belief to form a counter‐belief – Kung naniniwala ka na “I’m not prepared for this presentation,” ang counter‐belief ay, “I am well prepared for this presentation.”
- Conduct a counter‐belief experiment by test driving the counter‐belief ‐ gumugol ng hindi bababa sa one minute living as though the counter‐ belief ay totoo – Live the next sixty seconds believing you are adequately prepared for your presentation to see how that affects your anxiety.
- Look for evidence to support your new belief – Pagnilayan ang iyong pre‐performance practice upang suportahan ang belief that you are well prepared.
Kapag nakatuklas ka ng ebidensya to support a counter‐belief, magsisimula kang pagdudahan ang iyong original belief, which lowers your anxiety and calms your overthinking mind.
METHOD #3: WORRY POSTPONEMENT
Kapag ako ay consumed with worry at nahihirapan akong mag-focus on work or enjoy my time with a loved one, I pick up my iPhone, hold the side button and say, “Hey, Siri, create a 15‐minute appointment at 8:00 PM to worry.” When my worry appointment pops up at 8:00 PM, I usually forget what I was worried about.
Most of the time our worries just want to be acknowledged. Sa pamamagitan ng paglikha ng isang nakatakdang oras to worry, we acknowledge our worry and confine it to a short block of time so that it doesn’t leak into all hours of the day
“Worry postponement is a very direct and effective way of interrupting anxiety spirals…We can seldom eliminate worry from our lives, but we can consciously limit its time of onset and duration.”
Sinabi ni Nick Trenton,
Author: The Pinoy Engineer
GOOD TO GREAT BOOK SUMMARY FOR FILIPINOS
In this blog, you will find the Best Book Summaries and Productivity Tips in Taglish (Tagalog-English) made specifically and exclusively for Pinoys in and out of the Philippines tulad mo, Kabayan. Self-improvement reading is one of the most productive things to do.
GOLDEN OPPORTUNITY FOR PINOYS
Sabi nga ni Jim Rohn – “Ang pagkakaiba sa pagitan ng kung nasaan ka ngayon at kung nasaan ka limang taon mula ngayon ay makikita sa kalidad ng mga librong babasahin mo”.
If seryoso ka sa iyong personal growth and development, Basahin mo din itong FREE E-book na nagawa exclusive lang para sa mga Pinoy. 7 Steps to Living a Life Full of Abundance. Take Control of your Career, Do what you Love, and be Successful. Download the book na yan ng libre, kaibigan.
Did you find this article helpful na maaaring maapply mo sa professional o personal na buhay mo?
Let us know in the comments below!
If you enjoyed this post, then you might also like:
