What are the four ways to avoid thinking about the 'worst case'?

Some people may imagine the 'worst case', which is very unlikely to happen, when something is worrisome, and make them even more anxious.

Patricia Riddell , a professor of applied neuroscience at the University of Reading, England, explains the 'four ways' to avoid thinking of such a 'worst case.'

Four ways to stop thinking the worst will happen when you're stressed

Anticipating the worst of things in the future can help you prepare yourself and protect yourself. But this works only if you can accurately predict what will happen in a particular situation and how you will feel. If the situation you envision is too unrealistic, or if you get caught up in it and feel a lot of stress, thinking about the worst may simply exhaust your mind.

Mr. Liddell says that people's future predictions are often wrong in the first place, and there are research results that people who are optimistic about the future are more motivated to try new things (PDF file) He pointed out that it is easy to experience positive emotions such as 'I said.' 'The tendency to anticipate the worst can lead to excessive anxiety and stress, which may keep you away from things you might enjoy or learn,' he said, avoiding the worst. '4 'Two tips' are given.

◆ 1: Make a decision in the morning
Many people may say, 'At night, I'm worried about the future and think about it.' Liddell points out that it will be easier to do. In addition, lack of sleep may increase sensitivity to threats, making it easier to think of the 'worst case' at night.

If you think something bad at night and can't fall asleep, remember that 'it's easy to get emotional at night' and try to go to bed early, and think about things with your brain refreshed after waking up in the morning. Is good.

◆ 2: Make 'inner critics' more compassionate
When thinking about things, somewhere in my mind there is an 'inner critic' who says 'it will fail' or 'it won't work' in a negative and harsh manner, and I sometimes get swept away by that word. maybe.

If you have a strict inner critic, imagine 'talking to someone else' about that critic. Then, the wording becomes more polite and gentle, and it becomes easier to determine whether the advice is really useful. 'When you're worried or stressed, be aware of the words used by your inner critics. If it's overly harsh, switch to speaking in a more friendly way to yourself. Please, 'says Liddell.

◆ 3: Create a more positive story
If something goes wrong in the past, it doesn't mean that it will fail in the future as well. If you think about the 'worst case' about the future, you should think about the 'story where things go well' instead. Also, creating many possible stories, not just one, leads to the understanding that your thoughts are nothing more than fantasies, not facts.

◆ 4: Be kind to yourself
Liddell argues that humans have developed compassion and empathy to interact well with others, but this should be applied when thinking about themselves. For example, if you think, 'What advice would you give if your friend was in the same situation as you?', You can treat yourself kindly. In addition, by turning your gaze toward yourself in this way, you can expect a secondary effect such as coming up with a solution that you have not noticed before.

in Note, Posted by log1h_ik