欢迎来到爱尚英语
关于爱尚:
您当前所在的位置:主页 > 爱尚动态 > 英语热点 >

有力的步骤可以帮助你克服烦恼

浏览量: 发布时间:2018-03-02 14:28 点击在线免费咨询

Worry often gives a small thing a big shadow.”
Swedish Proverb
“If you want to test your memory, try to recall what you were worrying about one year ago today.”
E. Joseph Cossman

”People become attached to their burdens sometimes more than the burdens are attached to them.”
George Bernard Shaw

You are going about your regular day in your usual fashion. Then a thought or a feeling strikes you. It multiplies and start circling around and around in your head. Becoming louder and louder as it saps your strength and makes you feel weaker.

Worries can really put a wet blanket over your life and suck the excitement and fun right out of it.

So strategies are needed. Strategies to redirect our thoughts and feelings away from the worries and to make them fade away and let us regain inner peace or at least make those worries manageable.

In this article I’ll share how I do that in my own life. Some of these things may work very well for you. Some may work less well. So i recommend going through these steps and trying them out and see what works best for you.

1. Ask yourself: How many of the things you feared would happen in your life did actually happen?

This is a big one. Most things you fear will happen never happen. They are just monsters in your own mind. And if they happen then they will most often not be as painful or bad as you expected. Worrying is most often just a waste of time.

This is of course easy to say. But if you remind yourself of how little of what you feared throughout your life that has actually happened you can start to release more and more of that worry from your thoughts.

So whenever I am struck with worries, I ask myself this question and I remind myself of how little of the things that I have worried about over the years that have actually become real. I find that this most often calms me down.

2. Ask yourself: Am I making a mountain out of a molehill?

It’s very easy to fall into the habit of making mountains out of molehills. You think and think about a small problem until it becomes something that you believe may ruin your life.

So why do we do it? Why don’t strive to make things easy and simple?

Well, one reason I believe is protection from pain. By making the problem huge can you can invent a helpful excuse to convince yourself to not take action.

Another reason is that the ego wants more. It wants to feel better or worse than someone else. By making things more complicated than they need to be you can make them feel very important. And since you are involved in these important things, since you have these BIG problems, well, then you have to be important too, right? Plus, by doing so you can get a lot of attention and comfort from other people.

So how do you get out of the habit of making mountains of molehills? Two tips:

  • Zoom out. Ask questions that widen your current perspective. Questions like: “Does someone have it worse on the planet?” The answer may not result in positive thoughts, but it can sure snap you of a somewhat childish “poor, poor me…” attitude pretty quickly. This question changes the perspective from a narrow, self-centred one into a much wider one and helps me to lighten up about my situation and to be grateful about my life.
  • Bring awareness to you own thought patterns. Ask yourself further questions like: “Honestly, am I overcomplicating this?” and “What is the simplest and most straightforward solution to my problem that I may be avoiding to protect myself from pain?”

3. Refocus your mind and attention towards the solutions rather than the worry.

To move out of worry I find it enormously helpful to just start moving and taking action to solve what I am concerned about.

Two tips that have helped me to take action more consistently every week are:

  • Using a morning routine. This is perhaps the most powerful tip I have found so far in this area. You simply set up a routine in the morning that you do as soon as you wake up. This works so well because what you do early in the day often sets the context for your day. As humans we have a strong tendency to want to be consistent with what we have done before. That’s one big reason why a bad start often leads to a bad day and a good start often leads to a good day. So create a routine that gives you a positive and proactive start to your day. A tip is to include doing the hardest task of your day first thing in your day.
  • Starting small. To get from a state where you just feel like sitting on your chair and doing nothing much to one where you take action over and over you can do this: start small. Getting started with your biggest task or most difficult action may seem too much and land you in Procrastinationland. So instead, start with something that doesn’t seem so hard. One of my favorites is simply to take a few minutes to clean my desk. After that the next thing doesn’t seem so difficult to get started with since I’m now in a more of a “take action” kind of mode.

4. Go and do a work out.

This is perhaps a somewhat unusual step. But I have found that on some days I cannot change my thoughts or immediately find an solution by using the three steps above. Then I go and do a workout like lifting free weights for half an hour or I do a body weight circuit. And that will most often change how I feel.

Because I get a hormone boost and an energy boost. With that boost in hormones and energy you feel like you’re in forward motion, with a clearer focus and you feel more inner stability with a lot less inner doubt.

The nice thing about this is that it works kind of automatically. Sometimes you just can’t let go of that worrying feeling or pump up your own enthusiasm or motivation. Or see things from a positive perspective. When working out you don’t have to think or push through such inner resistance. You go and you work out. And most of the time it works like pushing a stress- and tension-release button in yourself.

5. Remember: Tomorrow will come anyway. Live and fully enjoy here and now.

To be able to let go all that excessive thinking about the future (which often leads to worries in the end), to live better today and to be able to take that positive action to move forward it really has been very helpful for me to develop a habit of learning to live in the present moment. Because it’s there that you can do things in the best possible way with your focus fully on what you are doing.

Three of my favourite techniques for developing this habit and drawing myself back to the now when I get lost thinking too much about the future or past are these:

  1. Focus on what’s right in front of you. Or around you. Or on you. Use your senses. Just look at what’s right in front of you right now. Listen to the sounds around you. Feel the fabric of your clothes and focus on how they feel. Be still right there and just take in the world around you.
  2. Focus on your breathing. Take relatively deep breaths with your belly. Focus your attention on just the in- and out-breaths for about two minutes. This aligns you with what is happening right now and it also calms down a stressed and worried body.
  3. Pick up the vibe from present people. If you know someone that is more present than most people then you can pick up his/her vibe of presence by hanging out with him or her (just like you can pick up positivity or enthusiasm from people). If you don’t know someone like that then I have often recommended listening to/watching Eckhart Tolle in the past. I still do. I especially like his audio book “Stillness Speaks”. Another guy that I find helpful for picking up presence from is Wayne Dyer.
忧虑常会给小事带来巨大阴影。
瑞典谚语
“如果你想测试你的记忆力,回想一下一年前你担心的是什么。”
约瑟Cossman
 
“人们对自己的负担越来越重视,有时比负担更多。”
萧伯纳
 
你以平常的方式过正常的一天。然后一个念头或一种感觉撞击你。它会在你的头上盘旋并盘旋。变得越来越大,因为它使你的力量,让你感到虚弱。
 
烦恼真的会给你的生活蒙上一层阴影,从中吸取兴奋和乐趣。
 
因此需要战略。把我们的思想和感情从焦虑中转移出来,让它们逐渐消失,让我们重新获得内心的平静,或者至少使这些忧虑变得可控。
 
在这篇文章中,我将分享我在自己的生活中是如何做到的。这些东西可能对你很有效。有些可能工作不太好。所以我建议你通过这些步骤,尝试一下,看看什么对你最有效。
 
1。问问你自己:在你的生活中,你害怕发生的事情有多少实际发生过?
 
这是一个大的。大多数你害怕的事情永远不会发生。他们只是你心中的怪物。如果他们发生了,他们通常不会像你预料的那样痛苦或糟糕。担忧往往只是浪费时间。
 
这当然是容易说的。但是,如果你提醒自己,你在生活中所担心的事情实际上已经发生了那么少,你就可以从你的思想中释放出更多的担忧。
 
因此,每当我被烦恼所困扰时,我就会问自己这个问题,我提醒自己,我多年来一直担心的那些事情实际上已经变得不真实了。我发现这常常使我平静下来。
 
2。问问你自己:我是小题大做?
 
这是陷入小题大做的习惯很容易。你思考和思考一个小问题,直到它成为你认为可能毁掉你生活的东西。
 
那我们为什么要这么做呢?为什么不努力让事情变得简单和简单呢?
 
我相信有一个原因可以防止疼痛。通过使问题变得庞大,你可以编造一个有用的借口说服自己不要采取行动。
 
另一个原因是小我想要更多。它想比别人感觉更好或更糟。通过使事情比他们需要的更复杂,你可以使他们感到非常重要。既然你参与了这些重要的事情,因为你有这些大问题,那么,你也必须是重要的,对不对?而且,通过这样做你可以从别人那里得到很多的关注和安慰。
 
所以你怎么去做太小题大做的习惯吗?两个秘诀:
 
缩小。提出拓宽你当前观点的问题。像这样的问题:“有人在这个星球上更糟糕吗?“答案可能不会产生积极的想法,但它肯定能迅速地使你产生一种孩子气的“可怜的,可怜的我”的态度。这个问题从一个狭隘的、自我中心的观点转变为一个更广泛的观点,帮助我减轻我的处境并感激我的生活。
把意识带到你自己的思维模式。问自己这样的问题:“老实说,进一步我把事情复杂化了吗?和“什么是最简单和最直接的解决办法,我的问题,我可能会避免,以保护自己免受痛苦?“
三.把你的注意力和注意力集中在解决方案上,而不是担心。
 
为了摆脱忧虑,我发现开始行动并采取行动解决我所关心的问题是非常有帮助的。
 
有两个建议使我每周都能更加一致地采取行动:
 
使用早晨例行程序。这可能是迄今为止我在这个领域找到的最有力的建议。你只要在早上醒来就做一个例行公事。这样做很好,因为你在一天中所做的事情常常为你的一天设定环境。作为人类,我们有一种强烈的倾向,就是想与我们以前所做的保持一致。这就是为什么一个坏的开始往往导致一个糟糕的一天,一个好的开始往往导致一个好日子的一个重要原因。因此,创造一个常规,让你积极积极地开始你的一天。一个建议就是把你一天中最艰巨的任务包括在你每天的第一件事上。
开始小。从一个你只想坐在椅子上,一点也不做任何事情的地方,你可以做到这一点:从小事做起。开始使用你的最大的任务和最难的动作似乎太多地你在Procrastinationland。所以,从一些看起来并不难的事情开始吧。我最喜欢的方法之一就是花几分钟打扫我的桌子。在那之后,下一件事似乎并不难开始,因为我现在是一个更“采取行动”的莫。

姓名: *
性别:
手机: *
QQ:
E-mail:
宁波哪里有成人英语培训

如果宁波哪里有成人英语培训,那么一般来说,我们来宁波是为了宁波爱英语。宁波爱英语...[详细]

关于思瑞褔 | 关于爱尚 | 联系我们 | 优惠活动
首页 | 宁波英语培训 | 宁波英语口语 | 宁波商务英语 | 宁波职场英语 | 宁波日常英语 | 宁零基础英语 | 宁波雅思培训
宁波思瑞福教育旗下爱尚英语 客服QQ:800030336 地址:宁波市江东区彩虹南路11号嘉汇国贸A座902
Copyright (C) 2012-2012 www.nbsrf.com Inc. All rights reserved. 思瑞教育集团 版权所有
网站地图
浙ICP备12008911号-4