Stress is beneficial up to a certain point because it activates us. For example, if a student does not experience a little stress about passing the course, he will not study for his course and will not pass. That's why a certain level of stress is necessary. Up to a point, stress is beneficial, but after a certain point it is harmful. Coping with stress is important because when we can cope with stress, we can live healthier and longer, communicate better, and rise higher in our career.
WHERE SHOULD WE START TO DEAL WITH STRESS? We should start coping with stress in two ways: physical techniques and mental techniques. Because body and mind are a whole and both are equally important on our emotions. The reason for this is the way people perceive stress. On the other hand, it may be related to the body. Because iron, B12 or vitamin D deficiency can also manifest itself as depression and panic attacks in our body. The person suffers from problems because there is actually a hormonal imbalance in the body, and that is why he feels the need to see a psychiatrist. However, when there is a simple B12 or fasting insulin problem or a thyroid problem, these need to be treated, but they try to be treated with antidepressant medication or cognitive therapy and do not see any benefit. Because the problem here is physical, not mental. Our mind and body are extremely important and we need to give equal importance to both.
WHAT IS THE EFFECT OF STRESS ON EMOTIONS, THOUGHT AND BEHAVIOR? We make a number of interpretations while perceiving the outside world. Events in the outside world are mostly neutral events. It doesn't have any meaning. We are the only ones who impose that perception on them. Shakespeare says, "Things just happen; it is only the thought that makes them good or bad." For example, I lived in Ankara when I was young. Ankara is always snowy in winter. Since I have a lot of trouble due to snow, if a snowflake falls right now, it would seem like a very bad event to me and my animal reaction brain would immediately come into play. But my friend from university is from Antalya. He is very happy when it snows, he takes his coffee and watches the snow, he likes it very much. He opens the window and watches the view. So, is snowfall a bad event on its own? Or is it a good event? No. This is the meaning I add to snowfall. Ace It is essentially a neutral event.
WAYS TO DEAL WITH THINKING ERRORS? Some thoughts pass through our minds. Some make us happy, some make us unhappy, and some surprise us. I would like to tell you about a few ways of thinking. The first one is "Something bad will definitely happen." The second one is "Bad things always find me." The third one is "I should never make mistakes." Or "He did it to upset me." The fourth one is "I passed the exam, but the questions were easy." .'' Fifth: 'He passed by me and didn't see me, but he definitely had a problem with me, he didn't want to see me. The situations I gave examples are called cognitive distortions or thought errors in psychology. Sometimes we perceive events in the outside world differently than they actually are. So, sometimes we can exaggerate a little when interpreting the events we experience. We make distorted or inaccurate generalizations. I would like to tell you a little about the most common thinking mistakes.
1-) OVERGENERALIZATION: Generalizing a few experiences and referring to them all. "I was never happy anyway." They frequently use generalization patterns such as "never, always". If you do this too, if you use these words very often, you should be aware of this situation.
2-) FORTUNE TELLING: It means worrying about the future as if something has happened before it has happened. He makes sentences like, "Something bad will definitely happen." "He will definitely not call me, our relationship will end." and gets worried. It is normal to make thinking mistakes from time to time. But if we do it frequently, we start to experience problems. It is necessary to realize and deal with it, especially physically and mentally.
3-) CATASTROPHIZATION: "If I don't pass this exam, I'm ruined." "If he breaks up with me, I can never live." "He didn't answer the phone, something definitely happened. .''
4-)'' -MALI,-MELİ'': "I should never make mistakes." Mali -meli provides self-discipline to a certain extent, but we should not exceed that dose. No one can know the stress that the person who says "I should never be late" experiences when he is 2 minutes late.
5-) "DO NOT INVALIDATE THE POSITIVE": Think of the events in our lives as flowing water, imagine that you put a filter under this water. reputation. Good events flow through the ice filter, but bad events remain on the filter. It means not seeing the good events that happen in your life, belittling them, ignoring them, and fixating on the bad events. For example; People who got 90 points in the exam and cried. If you make these thinking mistakes frequently, you should realize it and find ways to cope. For example, if you have a thought error, write down your thought errors as soon as you realize it. Then write the antithesis and opposite that will refute it. This is just one of the coping methods, you can develop many other ways of thinking. Now I will tell you about positive thinking techniques.
POSITIVE THOUGHT TECHNIQUES: Negative thinking is an exercise we have been doing for years, so we may not be able to think positively all of a sudden. Then, the first thing we need to do is look at how negative thoughts form in our brain. Then, let's examine how and with which exercises we can turn them into positive thoughts. Our brain tends to think negatively because when we think negatively, we calculate risks, get afraid and worry, and these keep us alive. In this way, we do not take any risks. Apart from this, another reason why we think negatively is that we encounter terrible news and stories, especially from the media, TV programs, TV series and newspapers, and therefore the idea that people are very bad and life is very bad settles in our brains. We place negative thoughts in our brains, the thoughts and beliefs that our mothers and fathers, even our teachers, our friends' families have injected into us since childhood. The system sells us happiness with money. We will be aware of the system built on this and we will not be unhappy. We can protect ourselves by not watching very pessimistic music, books or movies. Without realizing it, we associate ourselves with the people in pessimistic books and create interaction between ourselves and them. We subconsciously give the image of 'Life is very bad.' Constant exposure to these pushes our mindset into pessimism. Once we think, watch and read negatively, this connection in our brain becomes stronger and flows much faster. It works and becomes automatic. That's why we automatically become pessimistic. Automatic pessimist is constantly negative. When he meets a new person, he immediately finds the negative aspect. For example, he enters an environment and immediately finds the bad aspects. He gets thoughts like 'Bad food, what a dark environment.' The brain automatically focuses on negative things when it watches or listens. The reason for this is the development and strengthening of the negative thinking muscles of the brain. In other words, it is automatic pessimism. Automatic pessimism is not a destiny. If we do not become aware of and use negative thoughts, negative books, negative people and negative stories, our connection will weaken. We can strengthen connections to positive thinking and become automatically optimistic. To strengthen a muscle, we need to exercise and lift weights for at least 3 months. In the same way, we should also exercise our brain. I will tell you a little about these exercises. Writing down 3 different things that we are grateful for every day is the best exercise for our brain. In this way, we turn selectivity in perception into a positive direction. We turn our buyers in a positive direction. Another exercise is automatic optimism, that is, pollyannaism. A healthy pollination positively affects our physical and mental health. Researchers who do this exercise, trying to find a good side of the bad events that happen to them in research, have a more healthy side. We can usually discover the good aspects of bad events that happen to us months or years later. If we discover it at that moment, we will be much less affected. What did this bad incident teach me? What was the good thing about this incident? What would have been worse if this incident hadn't happened? These questions are the second exercise that will develop the muscles of our brain. Another exercise is the flexible optimism approach. You should learn the lessons you need to learn from the bad events that happen to you. You should also see the things you should not do again and the good aspects. Identifying the incident, do you have responsibility? What precautions can be taken to prevent the incident from happening? What are the lessons you learned from this? Are there any positive aspects to this event? In this way, you can exercise your brain by questioning yourself.
Read: 0
