Much of the stress in our everyday lives can come from our thought process. How we perceive a situation can be “off” and so we can also feel that we are “off”. We can jump to wrong conclusions about people’s motives and so be seen as unreasonable. Velik dio stresa u svakodnevnom životu može doći iz naše misli proces. Kako ćemo uočiti situacija može biti "off" i tako smo također može osjećati kao da smo "off". Možemo skočiti na krivu zaključke o motivima i ljudi tako da se vidi kao nerazuman. All of this can send us spinning downward into a spiral of negative thinking and that is how stress begins. Sve ovo možete nam poslati predenje dolje u spiralni od negativnih misli i da je kako stres počinje. Here are some effective and simple tools that help to change this negative thinking. Evo nekoliko jednostavnih i učinkovitih alata koji će pomoći da promijeni ovu negativnu razmišljanja.
Any given situation in your life is not stressful by itself. Your perception of the situation is what will or will not make it stressful. Stress will arise quickly if: Bilo koje situacije u vašem životu nije stresnog sama po sebi. Vaša percepcija situacije je što će ili neće make it stresnog. Stress će nastati brzo ako:
** You feel threatened ** Vi smatrate prijetili
** You feel your resources will not be sufficient to meet with a demand ** Osjećaj Vaše sredstva neće biti dostatna za susret s demand
** How much damage you feel this situation can do to you ** Kolika je šteta koju smatrate ovoj situaciji može učiniti za vas
** Whether or not your resources will be enough to meet with the demand. ** Da li ili ne vaš sredstva će biti dovoljno u susret s potraživanjem.
A person with a calm and well-balanced life will not perceive threat easily, whereas a person who is frazzled and feeling low certainly will. A osoba s mirnom i uravnotežen život neće uočiti prijetnju jednostavno, dok je osoba koji je frazzled i osjećaj niskog sigurno će.
Feeling this type of stress serves as an early warning signal to alert us to take immediate and positive action! Feeling ovu vrstu stresa služi kao rani signal upozorenja da nas upozoriti da preuzmu neposredne i pozitivne akcije! To ignore these important signals means we will definitely suffer. Da zanemari ove važne signali znači da ćemo definitivno pate.
Using Thought Awareness to Deal with Stress Korištenje Thought svijesti bave Stress
Be on guard and watch out for negative thinking when stress begins to rise. If you are thinking negatively about your future, putting yourself down, criticizing your efforts, doubting your abilities, or planning for failure, you will then become paralyzed and find it harder to deal with stress. Biti na straže i watch out za negativnih razmišljanja kad stres počinje uspon. Ako razmišljate negativno o Vašoj budućnosti, stavljajući sebe, criticizing vaše napore, doubting vaše sposobnosti, ili za planiranje neuspjeha, od vas će tada postati uzet i teže pronaći za rješavanje stresa.
Your negativity will only damage your much needed self-confidence, harm your performance and deplete your mental recourse. Vaša negativity će samo oštetiti vaše je potrebno mnogo samopouzdanja, naškoditi Vašem performanse i iscrpiti vaše mentalno utočište.
One way to effectively counter-balance stress is to be forever aware of your stream of consciousness as you think about a stressful event. Jedan od načina da učinkovito counter-balance stres je da se zauvijek svjesni svog tok svijesti kao što mislite o stresnog događaja. Don’t deny your negative thoughts, instead, just let them happen, acknowledge them, then write them down as they occur. Nemojte zanijekati svoje negativne misli, umjesto toga, samo neka se dogoditi, priznaju ih, a zatim Zapiši ih čim se pojave.
As you become more and more familiar with your thought patterns, which ones are negative and which ones are not, look back at your Stress Diary. You will easily see patterns that emerge detailing the same or similar negative thoughts. Kao što se sve više i više upoznati s Vašim mislio obrasce, koje su one negativne i one koje nisu, pogledaj natrag na stres dnevnik. Ćete lako vidjeti obrasce koji se pojavljuju s pojedinostima o istim ili sličnim negativne misli.
Once you have identified which negative thoughts are causing you the most problems, you can then take action to deal with them more effectively. Nakon što ste identificirali koji su uzrok negativne misli vas najviše problema, onda možete poduzeti kako bi se bavio s njima učinkovitije.
Step One to Managing Negative Thoughts is to acknowledge them. Jedan korak u Upravni negativnu misao je da ih prihvaćate.
Step Two to Managing Negative Thoughts is to write them down. Korak dva do Upravni Negativne misli da je napisati ih.
Step Three to Managing Negative Thoughts is to deal with them. Korak tri do Upravni Negativne Misao je za rad s njima.
Thought awareness is your first effective step in the process of managing negative thoughts. Remember, you cannot manage thoughts that you do not acknowledge first. Mislio svijesti je svoj prvi učinkovit korak u procesu upravljanja negativne misli. Zapamtite, ne možete upravljati misli da ne priznaju prvi.
Using Rational Thought to Deal with Stress Korištenje Rational mišljaše da se bave Stress
The practice of rational thought allows you to separate the positive thoughts from the negative ones. Study each of the negative thoughts that you have identified using Thought Awareness. U praksi je racionalna misao omogućava da razdvoje pozitivne misli od onih negativnih. Studij svaku negativnoga misli da ste identificirali pomoću Thought svijesti. Look at each thought and ask yourself if this thought is actually reasonable. Potražite na svaku misao i zapitajte se, ako ova misli je zapravo razumne. Many people find this step very difficult, because you must be somewhat objective to get it right. You must try to separate the emotional from the rational. Mnogi ljudi smatraju ovaj korak vrlo teško, jer moraš biti malo objektivni da se to pravo. Morate pokušati zasebne emocionalni od racionalnog.
If we take a look now at your Stress Diary. We will identify where you have had frequent negative thoughts: Ako smo pogledajte sada na stres dnevnik. Ćemo prepoznati gdje ste imali čestih negativnih misli:
I feel inadequate (written 5 times in 6 days) Osjećam neadekvatnim (pisani 5 puta u 6 dana)
I feel taken advantage of (written 3 times in 5 days) Osjećam banaka (pisano 3 puta u 5 dana)
I feel I am not appreciated by my kids (written 6 times in 6 days) Osjećam se nisam poštovati moje djece (pisani 6 puta u 6 dana)
Are the comments written above only thoughts and feelings on your part or can you back your feelings up with actions? Su pisane komentare iznad svega misli i osjećaja na Vašoj strani ili možete vratiti vaš osjećaji se s akcijama?
For Example: I feel inadequate because when I was asked to bake for the bake sale, I felt poorly that day and remained in bed, unable to bake. Na primjer: Osjećam se neadekvatnim jer kad sam je pitao za peći za peći prodaju, osjećala sam se loše i taj dan ostao u krevetu, ne možemo ispeći.
Ask yourself if this is an occurrence that is frequent (your staying in bed and not baking) or if this was a one time thing. Zapitajte se, ako je to jedan događaj koji je čest (Vaš boravak u krevetu i ne pecivo) ili ako je to jedna stvar vremena.
If the answer is that you do, in fact, stay in bed a good deal rather than participate in some school function, you might want to look further into avoidance issues. Ako je odgovor da to ne učinite, zapravo, ostati u krevetu dobar posla nego sudjelovati u neke škole funkcija, možda želite pogledati i dalje od toga u izbjegavanje pitanja.
Click here for more about building awareness of how we think Kliknite ovdje za više o izgradnja svijesti o tome kako mi mislimo
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