Declutter Your Mind How to Stop Worrying, Relieve Anxiety, and Learn to Control Your Thoughts, Overcome Fear and Self-Doubt in Order to Find Your Way to Happy Life Mind Academy Table of Contents Declutter Your Mind Table of Contents Introduction Chapter 1: Understanding Worry Physical Nature Behavioral Aspect Cognitive Aspect Self-Sustaining Property of Worry Is it Nature or Nurture? The Main Causes of Worry Types of Worries Chapter 2:Negative Thinking Why Do We Have Negative Thoughts? The Benefits of a Positive Life Positive Thinkers Handle Stress Way Better Positive Thinking is Necessary for Your Health Positivity Will Make You More Resilient How to Develop a Positive Look Practical Tips to Help You Attain a Positive Mindset Chapter 3:Emotional Stress What Causes Emotional Stress Stress Management Dealing With Emotional Stress Chapter 4:Decluttering Your Life What is Significant to Me? Organization in the Workplace Be Choosy on What You Allow Into Your Life Cleaning up Your Life Declutter Your Key Values Step 1: Highlight Your Core Values Step 2: Define Your Life Priorities Step 3: Concentrate on Mindful Goal Setting Step 4. Define SMART Goals Step 5: Connect Goals to Your Passions Well, What Does it Mean to Live Your Passion? Chapter 5: Techniques to Analyze Worry 4 Questions to Help You Analyze Your Worries Techniques to Deal With Worry Change How You Think Overcoming Your Self-Talk Distortions Using Positive Self-Talk Control Your Brain Transforming Positive Self-Talk Into a Habit Create Your Thoughts in Positive Words and Language Embrace Uncertainty Develop a Problem-Solving Session Chapter 6: Relaxation Relaxation Exercises Relaxation Techniques How Should I Relax? What Will Work for Me? Take Away Points Just Breathe Mindfulness for Relaxation and Anxiety Control What if You Cannot Control Your Mind Do You Find Trouble Getting “Mindful?” Why Should I Practice Mindfulness? Take Away Points on Mindfulness Progressive Muscle Relaxation Exercise Point to Note Applied Relaxation Pleasure and Mastery Self-Care: A Vital Weapon in the Fight Against Anxiety Chapter 7: Run Meetings and RelationshipsWithout Anxiety and Emotional Stress How to Disperse Your Work Anxiety in a Productive Way? Work Anxiety Versus Stress How to Deal With Work Anxiety Don’t Calm Down Tips to Manage Anxiety at Work Spend the First 90 Minutes on Your Most Relevant Task Wake up Early in the Morning Go for a Walk Chapter 8: Taking Control of What You Do How Worry and Anxiety Affects the Body Acknowledge and Accept Reduce the Physical Feelings Trust Your Body’s Ability to Breathe Stand up and Get Moving: Exercise and Physical Activity The Food You Consume Chapter 9: Ways to Cultivate a Mental Attitude That Will Generate Peace and Happiness Solution-Focused Technique Learn to Plan Rather Than Worry Highlight the Specific Problem and the Worst-Case Scenario Determine the Best-Case Scenario Determine Options and Possible Solutions Select One of the Options or Solutions Divide Your Solution Into Manageable Steps Review the Result More Ways to Cultivate a Mental Attitude That Will Generate Peace and Happiness Chapter 10: How to Calm Worries, Anxiety, and Emotional Stress Positive Individuals Help Other People Don’t Forget to Exercise Practice Relaxation and Self-Care Techniques Conclusion Description © Copyright 2020 by Mind Academy All rights reserved. This eBook is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this eBook, you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within. This is a legally binding declaration that is considered both valid and fair by both the Committee of Publishers Association and the American Bar Association and should be considered as legally binding within the United States. 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Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder. Introduction Thanks for downloading this book. Anxiety is referred to as worry that is so strong and excessive to the point that one is anxious about things they are not certain. They will likely have fears about every situation. There is nothing worse as being worried about something you are not sure about. When one is worried, they will experience breathing problems, heart rate, and fatigue, which may last for days. Anxiety is a common thing in which people are likely to experience in their daily lives. You are probably to experience anxiety when you are asked to address a crowd of people. The reason is that you may not have the confidence to face them or even when you are not ready to speak. There are also individuals who feel worried when they undergo a test. This anxiety happens when they are not confident to handle it. When anxiety increases, it could be a sign of a bigger problem that may need the attention of the victim. This is because if the problem is not addressed early, it might result in serious issues. Therefore, it is critical for one to make sure that when they feel like the anxiety signs are too dangerous, they visit a doctor who may determine their cause of anxiety and treat it in advance. Chapter 1: Understanding Worry Everyone has, at one point in their lives, worried. Some people are chronic worriers. Worry is the major aspect of all anxiety depression and disorders. The issue with worry is that it urgently demands a solution. And to find a solution, first, you need to understand it. All of us have experienced fears, worries, and doubts. Many of us have experienced feelings of uncertainty and tense when about to speak to a group of people, attend an interview, have an operation, or start a new job. Maybe now you’re anxious about a forthcoming social event. Probably you get worried when your partner is late home. If everything goes right-your partner arrives home, or the social event is postponed, the worry will vanish with it, but until it is over, the days or weeks leading up to it can be very difficult. Maybe you’re worried about something scary happening to your children or losing your job. You might be anxious about events that seem like they’re past your control, such as being attacked or never been being able to possess your home. Maybe you fear about global warming or suffering from cancer. Whatever it is that you’re anxious, it can have an impact on both your mind and body. Worry can leave you feeling uncomfortable. It can be a frustrating distraction, or it can make you vulnerable such that you cannot think anything else. Anxiety can destroy your confidence and self-esteem, damage your friendships and relationships, and affect your ability to work and study. If, for whatever reason, you experience strong anxiety, you may find it hard to handle your everyday life. You may feel powerless and without energy. After some time, you might start to fear the symptoms of worry, and this can trigger a vicious circle. You might be anxious because you fear the feelings of anxiety, but then you experience those symptoms because you’re experiencing anxious feelings. You think that something is wrong or might happen, and you don’t know how or if you will manage to cope. Worry is the anticipation of misfortune, adversity, or trouble. If you don’t have any experience of an event or situation, you might be anxious about what might happen or how you will deal with it. But if you have gone through a specific situation and you found it hard or distressing in some way, you could be anxious about experiencing a similar circumstance in case it generates the same problems and difficulties. Is there some difference between doubt, worry, anxiety, and fear? Of course, there is, but you must know that the feelings are very much the same. These are emotions that make us feel, act, and think in different ways. They can trigger us to do something or avoid doing something. All emotions have a positive intent. For example, feeling worried and anxious about doing well before an exam or giving a presentation can make you prepare well and keep you focused. However, like all other emotions, anxiety becomes a problem if instead of making you respond in a certain way that’s helpful, it paralyzes you. In the case of exams, if worry overcomes you, your heart beats and negate thoughts can take over your mind. Your ability to focus, think correctly, and revise suffers. It’s not only what you think that can create feelings of worry. Again, just like other emotions, anxiety has three parts: thoughts, physical feelings, and behavior. Let’s explore each of the following features in detail. Physical Nature This aspect of worry entails the physical changes that happen in your body. In other words, the internal bodily changes you go through. Some of the most popular physical signs of anxiety include: Rapid breathing, which may make someone feel weak, shaky, and light-headed. Also, it may activate pins and needles in your toes and fingers. Muscle tension, which activates tension within the jaw, headaches, tightness in your chest, and throat. A rush of hormones, which can generate hot flushes and make you sweat. Regular visits to the loo Changes in the blood supply to your digestive system, which might trigger butterflies, sickness, and nausea. It is easy for worry to go undiagnosed, especially if reveals as a physical problem. Stomach issues, for instance, or urgent need to go to the bathroom can always be the feeling of being anxious about a forthcoming event, but might not be recognized. While everyone has different thoughts when we are worried, we all experience similar physical responses. No matter the age, race, or gender, when we are worried or scared, our bodies produce hormones that spread to various parts of the body. Adrenaline causes your heartbeat to increase, and the blood flows where it’s needed. The physical changes allow your body to protect you in a dangerous circumstance by running away or fighting. This is known as the flight or fight reflex. This response is necessary to protect you against physical dangers. But, when there are no physical dangers, you don’t need to run away, the impact of adrenaline decreases and you might become agitated for a long time.