Archive for the month “December, 2012”

Distraction Strategies

It is a proved fact that you can’t concentrate on more than one matter at a time. But it is also undeniable that there are times when we are stopped or confused due to negative thoughts clouding our minds. It is extremely important to distract your mind from negative thoughts in order to focus on what is important and what you should be doing.

Now, you realize that you have to stop thinking about the disturbing factor but how do you do that? Preventing negative thoughts need strategies and implementation of the strategies which are really simple once you get a hold of them.

  1. Keep your mind busy.
  • Make your shopping list for the day on your mind.
  • Count from 100 to 0 really fast.
  • Do some easy calculation. Calculate cost of groceries.
  • Say some tongue twister repeatedly like- She sells sea shells on the sea shore. Try again every time you make a mistake.
  • Are there lots of people in front of you? Try to guess their occupation. Who seems sick? Who lives where? Listen to what they are talking about.
  • Solve word puzzles. Consult dictionary if needed.
  • Try to remember the names of your classmates from your school. Write down the names you can recall.
  • Do you have any poem memorized? Good. Recite the poem.
  • Try to solve mathematical puzzles.
  • Do you love listening music? Listen to your favorite singer or album.
  • Do you draw? Then draw something funny.

2. Keep your body busy in work

  • Start walking to and fro.
  • Do some exercise- yoga, aerobics or any power training.
  • Clean the window glasses.
  • Wash your car or motorbike or whatever vehicle you own. Make it all shiny.
  • Clean your dirty clothes. Don’t use washing machine- clean them manually with your hands.
  • Go swimming. Swimming really helps to free your mind from tentions.
  • Just do anything that takes up all your energy and makes you tired. But take up only the works you can do.

3. Change the center of your thinking.

  • Tensed while shopping? Count the number of bottles, packets, and tins on a shelf.
  • Exam hall tension? Count the number of examinees in the hall. Who has a mustache? Who is wearing a funny dress?
  • Tensed about being admitted into the hospital? Count the number of beds. How many beds are empty? Who many beds are occupied? When these are done read your favorite book.

It’s not tough to master the ways to stop your mind from worrying. What you need to do is, understand and learn the ways properly. You have to practice these strategies regularly- these can’t be mastered in one day or a few days. You need to make time regularly to practice the strategies of distraction.

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How to challenge defective thoughts

In previous posts I’ve been discussing about the importance of letting go negative thoughts and worries. We can refer to all the thoughts that stop us or cause disturbance in our lives as ‘defective thoughts’. There is a certain system of overcoming defective thoughts by challenging them. Today we are going to discuss this challenging procedure with some examples.

  • Suppose, you have an interview or a presentation or some sort of performance/ public speaking event and you are thinking, “I can’t do this. What if I make a fool of myself? I can never face them after doing something stupid. It’ll be humiliating!”

Now comes the challenging part. Ask yourself if the matter is really troublesome. Is it as difficult as you are assuming it to be?

Everyone one makes mistake. Can a mistake from you make things so bad?

“It is really unfortunate and embarrassing.” This could be the answer that appears on your mind. But it could also appear to you that if what you are dreading happens in deed, then the chance of a real long time affecting disaster is very little.

“Am I sure that something big will happen?” ask yourself. After some thoughts, take a deep breath and slowly exhale with your mouth.

Now you have to try and think logically. It’s a practice actually. You have to practice analyzing a situation logically and eventually, problems would become easier to understand and you will be able to control your thoughts.

  • Sometimes it can be difficult for you to accept a new situation. It can happen when you play the blame game. Whatever happens in your life and surroundings, you blame it on someone else.


Ask yourself, “Is it really the person’s fault that bad things happened to you?” “Is he/she powerful enough to cause you so much trouble and pain?”

Sometimes, it’s better to accept something we can’t change. Because if you accept the situation, you can concentrate on facing it. Facing a painful situation is the only way to lessen the pain.

  • Controlling your worries is the primary goal of challenging defective thoughts. And when you challenge the thoughts, take the necessary measurements to solve the problem immediately. You can’t postpone it and take the chance of another mind change. Because your mind will change again, the fear and worries will try to creep their way back in.
  • Tell yourself that you can control the reasons of your worry, your fears. When you understand that your fear is illogical, divert your mind into conquering it.
  • When dreading facing someone or a situation, keep telling yourself, “Nobody is watching me.” “I am not going to collapse.” Repeat these kinds of self motivating lines.

Like everything else, practice is the key to challenge and defeat defective thoughts. So keep practicing, keep challenging your defective thoughts until none is left.


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Let Go Of Worries

So you love to worry. You worry about people you love, you worry about your work. No big deal, right? Everybody gets worried. It’s completely normal. Or is it? Perhaps it’s the over worrying you should be worried about!

There is nothing normal about anxiety disorder. If you really get worried about the simplest thing then you should take it seriously and try to overcome it. Anxiety disorder can arise from three sources. They are-

  1. Outer world. Everything related to outer world activities are known as realistic anxiety.
  2. Human behavior like love, anger, sex, etc. related anxiety.
  3. Super ego related anxiety.


According to Psychoanalysis theory, human’s upbringing plays vital role in developing anxiety disorder. Our personality is another vital reason behind it. But let’s not worry about that. We can’t change how we grew up and we can’t change who we are. We can’t reverse time and stop anxiety disorder before happening. What we can do, is fight it and control it before it controls us.

To fight anxiety disorder, first we have to know the symptoms. Well, the symptoms are pretty easy to detect. If you are suffering from anxiety disorder, you get worried about the simplest of thing. You get restless, and then you become afraid. You can’t sit on a place. You go on about the matter over and over. You keep people asking about it. You try to stop doing everything that makes you worried. Eventually you become frightened of normal day to day activities.

If your anxiety disorder is in advanced level, then you should definitely get some help from psychiatrists. But if it is not, then you can fight it with positive and rational thinking. Whenever you get worried, just go through the following steps.

  1. Ask yourself if your worry is really valid. Try to think rationally. There is always the chance that whatever you are worrying about isn’t actually something to be worried about.
  2. Sit on a spot. No matter how tough it is to sit still, don’t pace about.
  3. Tell yourself that by worrying, you are not helping anyone. You are just making situations complicated.
  4.  Keep yourself telling that if this situation was indeed worth worrying, then perhaps the person or matter you are worrying about, needs your help or needs adjusting. Now if you keep worrying, you won’t be able to think straight hence you won’t be able to solve the problem.
  5. Finally, make yourself busy. Do something. Do anything that keeps your mind away from worrying. Do something that needs your attention. Do the dishes or cook your favorite food. Listen to music or watch a movie. Just don’t allow your mind to ponder over the matter and make you all worried.


When you over worry, you lose control over your life. So fight anxiety disorder. Because you are not letting some stupid anxiety disorder, control your life.

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Learn To Appreciate Life

It’s a competitive world out there. Everyone here is running after one thing or another. Competition is good. It brings out the best in a person. But competitive thinking has done severe damage to us too. It has stopped us from appreciating life. We have become these success obsessed creatures who strive for greatness in life but forget to live. We don’t have time for life. Can you remember the last time you were amazed by the beauty of a butterfly? Or the setting sun? Sparking rainbows? Can you remember the last time you laughed as if there were no worries in the world? Can you remember the last time you were grateful for all that life has given you?

Life is a blessing itself. Yes, there are times when it doesn’t feel like a blessing. There are times when life becomes an unbearable burden. But you are alive, aren’t you? Believe in afterlife or not, you don’t know for sure what you are going to face once you are dead. You get only one life to live. That alone should be a reason good enough for you to appreciate it more. Besides life isn’t only about the stress, the race, success or whatever you strive. Life isn’t only about the pain or failure you can’t bear. Life is also about the innocent laughter of your friends when you do something foolish. Life is about the pride that brightens your children’s face when you solve a problem they couldn’t. Life is about the happiness that sparks on your mom’s eyes when you make it to the weekend family dinner. Life is about getting amazed by the beauties of nature. Life is about collecting every bit of happiness regardless of their source and savor them while you can. Because no matter how long it may seem, your race to succeed will stop someday. There will be a time when you won’t have something to look forward to and plenty of time to look back. It won’t help then if you try and can’t remember any moment that brought you joy.

Tips to get you started:

  1. Put family vacations, gatherings, and outings into your schedule. Schedules aren’t just for works. They are for managing your time properly. So incorporate your fun time with your work schedule.
  2. Take your personal commitments as seriously as your professional commitments. If you told somebody you’d be somewhere, then be there, on time.
  3. Take some time to think about what you loved doing as a child and do that. It may seem totally crazy, but it gave you happiness once didn’t it? It can bring happiness to you again. And you don’t know when you might meet the child you along the road!
  4. Keep your professional and personal life separated. Don’t let a stress from work ruin your wonderful time with your family and friends.
  5. Finally, if you can afford, then visit a poor country, and see for yourself that how much blessed you are to have the life you have now.

Life is too short to be whiney or indifferent about it. So live your life and love your live.

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