Healing anxiety and overthinking

 

Healing anxiety and overthinking by  Joseph Nguyen 

An overview 

THE ROOT CAUSE OF ALL SUFFERING

Our feelings stem from our internal thoughts about events, not the events themselves. It highlights the distinction between neutral thoughts and the potentially harmful act of thinking about those thoughts, which can lead to suffering. The key message is that letting go of negative thinking is essential for overcoming emotional suffering. The provided framework of healing anxiety and over thinking suggests acknowledging and creating a space for persistent negative thoughts to promote a healthier mindset.

 How to control your negative thoughts

All suffering comes from negative thoughts. 

Download healing anxiety and overthinking.

 HOW TO LET GO OF NEGATIVE THINKING

This framework for overcoming emotional suffering involves recognizing that thinking is the root cause and creating a space to acknowledge and understand negative thoughts. It emphasizes the importance of questioning whether the thinking serves you and the cost of holding onto it. By trusting and letting go, positive emotions like peace, love, and joy can naturally emerge, leading to a fuller experience of life.

• Take a deep breaths to center and ground yourself in the present moment.
•  Remember that if you're suffering, you're thinking.
• Remember the difference between thinking and thoughts.

• Thinking is the act of thinking about thoughts.
• Don't be afraid to be alone with your thinking and have the courage to allow it to be in your consciousness.
• Once you acknowledge that you are thinking, that it is the root cause of suffering and that you are safe when you let go of it, consciously intend and decide to let it go. Naturally positive emotions will arise, like peace, love, and joy. Allow yourself to enjoy these emotions in its fullness as they come up. 

Happy chemicals in brain

Updated: 20 Aug 2022

Happy 

chemicals

 in brain 

What are brain chemicals? 

Brain chemicals are actually neurotransmitters that carry signals from one neuron to another.

These chemicals are compound couriers in the body. Their responsibility is to send signals from nerve cells to target cells. These objective cells might be in muscles, organs, or different nerves 

Meet your happy chemicals:

There are Four main chemicals in the brain that influence our happiness. 

All play a role in how you experience happiness.

 

Dose of Happiness 😊

Dopamine

Oxytocin

Serotonin

Endorphins

Happy chemicals in brain 

Dopamine :

Plays a role in how we feel pleasure. It’s a big part of our unique human ability to think and plan. It helps us strive, focus, and find things interesting.

Oxytocin :

Is a hormone and a neurotransmitter that is involved in childbirth and breast-feeding. It is also associated with empathy, trust, sexual activity, and relationship-building. It is sometimes referred to as the “love hormone,” because levels of oxytocin increase during hugging. It allows us to become social creatures.

 

Serotonin :

If you are in good mood you have got serotonin to thank. If you are in bad mood you have got serotonin to blame. It is a regulator. 80 percent of serotonin exist in the gut. And is governed by state of your hunger. 

Interesting fact about serotonin :

Eating spicy food causes your brain to produce 'happy' hormones, like serotonin, which makes you better equipped to deal with depression, anxiety, anger, and stress.

Endorphins :

primarily help one deal with stress and reduce feelings of pain. The pleasure effect associated with endorphins is in part related to the increased dopamine production that occurs due to endorphin activity..   

Together these chemicals create desirable situation. 

Emotional wellness

What is Emotional wellness? 

Emotions are a necessary part of one’s  life. When you are attentive to both positive and negative emotions or feelings and able to understand how to handle these emotions. It means you are emotionally healthy  . Emotional wellness also includes the ability to learn and grow from experiences.

“Grow through what you go through.” 

How you are feeling from inside right now? 

If you are clam , content and feeling ok right now and feel ok most of the time . Then you are emotionally healthy. 

Emotional wellness quote

When you are emotionally healthy you generally feel good about yourself. Emotionally healthy people have flexibility , they can adjust in every situation. They acknowledged their emotions. They know how to manage and express themselves when they feel upset .

Emotional wellness inspires :

 self improvement, calmness ,help you out to manage your  stress and the development of inner strength. Allow your self to learn from your mistakes , and learning from your own mistakes is actually the best way to improve your self .

Emotional well-being also encourages proper decision making skills. It is an important part of overall wellness.

Emotional wellness is all about management :

Emotional wellness is not about how many problems you have in your life ,everyone has to face them on and off . It's more about how you approach and manage  the problems in life.

We all face difficulties in our life , but how we respond to these difficulties and problems matter more than that difficulty.
Your reaction to a problem is often a bigger problem than the problem.

It is hard to see the bright side during tough times, it is really challenging but whatever you are going through try to find out the ways that can help you to get rid of hard times.  It can only be possible if you are able to manage your emotions. 

Emotionally healthy people still feel sadness ,anger, stress , but they know how to manage their feelings. 

How to manage emotions? 

If you want to improve and maintain emotional health ,it  takes efforts and ongoing evaluation of your thoughts and feelings.

Ask questions from yourself :

• How can I do things better or how can I manage this negative emotion? 
• How can I learn from this to better my future? 

Improving Emotions  doesn’t happen overnight.
It’s important to be patient with yourself.

Remember what ever emotion you are experiencing is because you chose yourself to feel that way .you are the source of all your emotions. 

Your  thoughts  play  vital role in your emotion forming. So focus on good things .

Emotions can teach you value able lessons.  Be confident  that you can handle this emotion . Be confident that you can face any thing , because every thing happens for a reason and may be this reason can help you out to become a stronger individual.

Thanks for reading!

 Stay blessed 

Source :

https://shcs.ucdavis.edu/wellness/emotional

https://blisshealthcoaching.com/7-ways-to-improve-your-emotional-health/

Psychology facts

Psychology facts :

What you are going to read in this post :

Psychology facts and sayings in urdu .

LIFE’S FACTS :

Psychologists says

ماہر نفسیات کہتے ہیں کہ 98  فیصد زندگی کے حقائق انسان کی نظروں سے اوجھل ھوتے ہیں، اور یہ بھی ایک کرم ہے ۔ ۔ 

قاسم علی شاہ~

FATIGUE OF BRAIN AND HEART :

Psychology facts in urdu 

ذہن تھک جائے تو مصروفیت 

کم کردیجیے    

 دل تھک جائے تو مصروفیت بڑھا دیجئے ۔ ۔ ۔

ATTITUDE :

Psychology facts in urdu 

• سب سے خوبصورت اور صاف زبان رویوں کی ہوتی ہے ۔کچھ کہنا سننا بھی نہیں پڑتا .اور ساری بات سمجھ بھی آجاتی ہے۔

• سخت رویے بات تو منوا دیتے ہیں مگر دلوں میں فاصلے بڑھ جاتے ہیں ،جب رہنا ساتھ ہوں تو دونوں طرف رویوں میں لچک ہونی چاہیے۔ کچھ منوا لیا کچھ مان گئے ،  یہ ہی مثبت رویے رشتوں میں تازگی کو برقرار رکھتے ہیں ۔ جہاں انا ہو وہاں صرف پچھتاوا اور تلخیاں ہوتی ہیں ۔ ۔ ۔

WHAT IS LOVE:

محبت الفاظ نہیں رویہ ہوتی ہے ۔

PEOPLE’S PREDICTIONS :

الفاظ جو بھی ہوں جیسے بھی ہوں ، لوگ مطلب ہمیشہ اپنی مرضی کا نکالتے ہیں ۔

AVOID FREE ADVICERS:

لوگ ہر اس  مسئلے کا حل جانتے ہیں جو ان کا نہ ہو۔

WORST ENEMY :

• انسان کا سب سے بڑا دشمن اس کا دماغ ہے۔ پکڑ پکڑ کے لاتا ہے ان لمحوں کو جو اذیت دیتے ہیں ۔

• جتنا زیادہ سوچو گے ، اتنا زیادہ اذیت میں رہو گے،  یا تو اپنے آپ کو مضبوط کرلو، یا مصروف کر لو ۔

SECRET OF HAPPINESS AND IMPROVEMENT :

خوش ہونا ہے تو تعریف سنیے، اور بہترہونا ہے تو تنقید سنیے۔

HOW TO TOUCH HEARTS ?

 دلوں پر لفظ نہیں ۔۔۔۔۔ لہجے اثر کرتے ہیں ۔

HOPE :

Psychology fact about hope

لفظ "امید "کے سرکئی زندگیاں بگاڑنے کا الزام بھی ہے اور کئی سنوارنے کا سہرا بھی ۔ ۔ ۔

BE DEAF TO NEGATIVITY :

زندگی میں آگے بڑھنا ہے تو بہرے ہو جاو ، کیوں کہ بعض لوگوں کی باتیں مایوسی میں اضافہ کر دیتی ہیں ۔ ۔ ۔

LEARN TO LISTEN SOUND OF SILENCE :

Body language reveals unspoken truths.

خاموشی کو سمجھنا سیکھو کیونکہ ، ٹوٹے ہوئے لوگ لفظوں کا استعمال نہیں کرتے۔ ۔ ۔

Thanks for reading !

Psychology of fears

Updated : 5 March 2021

Psychology of fear :

We must live by faith , not by fear.

" Fear is the cheapest room in the house. 

I would like to see you living
In better condition. "

~Hafiz 

F.E.A.R = Face every thing and rise

Fear is one of the most powerful and primitive  emotion. It has strong effect on your mind and body.

child is born with no fears, except those of falling and loud noises. All other fears child  learn as he or she grows up.

Two major fears :

The two major fears we all develop are the fear of failure or loss and the fear of criticism or rejection . These two fears sometimes destroy our whole life. Specially when you get criticism and rejection from those who are really special for you  , or you did  a lot for them .

Physical and psychological fears :

There are two types of fear. When you do something and feel fear about that particular thing or act you want to do , then you have to know that there are two types of fear physical fear and psychological fear , so you have to plan for physical fear and leave psychological fear . you must know that there is no fear that can't be conquered.

What you’re afraid of and how you act when you’re afraid of something can vary per person. You can learn to feel less fearful and to cope with fear so that it doesn’t stop you from living.

Fear can be divided into two responses:
biochemical and emotional.

 The biochemical response is universal, while the emotional response is highly individual.

What is anxiety? 

Anxiety is a word often used by health professionals when they’re describing persistent fear. 

We use the word anxiety  for some types of fear that are usually to do with the thought of a threat or something going wrong in the future, rather than right now. 

Duration of fear and anxiety :

Fear and anxiety can last for a short time and then pass, but they can also last much longer and you can get stuck with them .

What is phobia? 

A Phobia is an extreme fear of a particular animal, thing, place or situation. People with phobias have an overwhelming need to avoid any contact with the specific cause of the anxiety or fear. 

The thought of coming into contact with the cause of the phobia makes you anxious or panicky.

Fear is a healthy emotion  :

 Fear is an unavoidable fact of the human experience. While fear sounds bad, but it can actually be used as a positive emotion. 
 Fear uses consequences to drive people into action. Like fear of getting fired, serves you as a way to keep you productively moving towards specific goals, or tasks .

Other side of every fear is FREEDOM.

Fear can create strong signals of response when we’re in emergencies ,like if we are caught in a fire or are being attacked , in this situation fear is a natural response to a threat.   If in  this way we see fear (physical fear )  it is actually healthy and helpful. Because through this awareness (fear) you can plan to deal the situation which is causing fear .

All psychological fears, like facing public,  fear of defeat in something,  fear of future, fear of criticism or rejection,  all these types of fears can be conquered through your willpower and confidence.

Please don't feed the fears. 

Source : https://www.mentalhealth.org.uk/publications/overcome-fear-anxiety

How to be Confident

Updated : 17 January 2022

How to be Confident? 

First love yourself. 

I am an introvert, and that's why shyness is part of my personality. There are lots of reasons behind my shyness, and I always try to overcome them,  in this article I am going to tell you some reasons of shyness  how to overcome shyness, and how to be Confident? And definitely I'm going to share some quotes about Confidence. 

If you want to be Confident then :

1: Don’t try to be right all the time :

I always try to be right. So I talk less because I think if  I say something wrong, what people will think about me ?

They might think how dumb I am? 

 Then I realise,  We are human so I should try to give myself  benefit of the doubt. I can’t  be right all the time .

Confidence comes not from always being right but from not fearing to be wrong.

 ~ Peter T. Mcintyre

Patience with yourself is confidence remember that. 

2: Please don’t be a people pleaser :

I always try to please everyone. But through all my experiences I learned, you can’t  even please a single person fully.  

What’s wrong with pleasing everyone is that it can’t be done, and that in attempting to do so , you lose yourself.

People will judge you , say bad about you , no matter how hard you try to please them so, do  what is right ,regardless of other people’s opinion about you. 

The fear of disapproval from others destroy your confidence. 

Your strength lies in accepting yourself as you are , not in material things around you .And you don’t even need others approval. 

Don’t look your strengths outside, they are within you. 

I was always looking outside myself for strength and confidence, but it comes from within. It is there all the time. 

~ Anna Freud

3: Don’t panic :

I used to get stressed and panic on even small issues , it’s because I learned it through modelling , I saw my elders getting panic on useless things. 

“When we are stressed we tend to do stupid things to ourselves.”

 ~Lisa Lieberman-Wang

4: Don’t fear disapprovals :

Fearing about disapprovals ,  losing something or someone , or any other kind of fear  are killers of your  confidence.   Be ok with or without any thing . After God , you are good enough for your self. 

By facing fear we gain strength and confidence. 

5: Don’t feel yourself inferior :

 Don’t think you are inferior ,  because other think you can’t do something they are master at , hey , stop  pitying you have your own strengths , your own skills , may be they don’t have them  .

No one can make you feel inferior without your consent.

 ~ Eleanor Roosevelt

Why some people are too confident ?

Some characteristics of confident people :

1: Self  believe :

Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.

~ Lao Tzu

2: They Love their self :

To love yourself right now, just as you are, is to give yourself heaven. Don’t wait until you die. If you wait, you die now. If you love, you live now. 

~Alan Cohen

Remember to F.L.Y.= First Love Yourself . This is the key to be confident. 

3: They have good relationship with themselves :

 If you want to improve your relationships with those around you, start with your own. 

4: They respect their self  :

Don’t forget to give yourself respect as you always try to give to others. 

The secret to self confidence is not to stop caring what people think, It is to start caring about what you think. It's to make your opinion more important than anyone else's

Don’t think I am super confident now ,  I am still struggling. But l thought I should share it with those who are also struggling like me . 

Thanks for reading!  

Stay blessed  

Also read :Confidence quotes

Body language

Updated : July  5 , 2019

 “A species’ survival depends critically upon its ability to communicate effectively, and the quality of its social life is determined in large measure by how and what it can communicate.”

~Robert M. Krauss 

Listen to a person When they look at you .

Body language or non verbal communication :

Communication is not only what you say or hear . Your eye gaze, hand movements, sitting and standing styles, facial expressions all these things include in communication. And this communication is known as Body language or non verbal communication. 

Non-verbal communication includes :

facial expressions, the tone and pitch of the voice, and gestures displayed through body language.

What body language reveals :

 It can often tell people exactly how you feel, even if you have hardly said a word. Body language is the unspoken element of communication. Body language isn’t always as clear as spoken language , But it reveal  a lot about people .It reveals our true feelings and emotions.  .Understanding  about body language can help to interpret unspoken issues. The things we don’t say still convey volumes of information. 

Body language reveals unspoken truths. 

Communication through body language :

Some estimates suggest that 7 percent we communicate through words and 93 percent nonverbally or through our body language .

But some studies says that body language may account for between 50 percent to 70 percent of all communication. 

Different studies show different results, but whatever they show , it is truth that body language reveal more abut people than verbal language. 

Facial expressions :

Facial expressions are among the most universal forms of body language. The expressions used to convey fear, anger, sadness, and happiness are similar throughout the world.

Learn  to read eyes because lips often lie. 

Postures: 

Posture can convey a wealth of information about how a person is feeling as well as hints about personality characteristics, such as whether a person is confident, open, or submissive.

People tend to have much less conscious control over their nonverbal messages than of what they actually saying .Because nonverbal communication is  much more emotional in nature .

Body language reveal more than words.

Non-verbal communication may also be both conscious and unconscious. Facial expressions are particularly hard to control, because we cannot see ourselves to know what we are doing. We may, therefore complicate communication by trying to convey one message consciously, while in fact conveying quite another unconsciously.

Michael Argyle identifies 

Five main functions of non-verbal communication:

•  To express emotions, 
• Communicate interpersonal relationships
• Support verbal interaction
• Reflect personality 
•  Perform rituals, such as greetings and goodbyes.

How to enhance verbal and non verbal communication :

 Verbal communication is enhanced when a person is an effective listener. Listening doesn’t simply mean hearing; it means  understanding another person’s point of view.

Watching other people’s body language, facial expressions and intonations, and being conscious of your own physicality and feelings can enhance non-verbal communication.

Copy the people you are spending time with and you want to attract them, this strategy is called mirroring .When talking to someone try to copy their facial expressions , gestures and body language.

Maintain eye contact with those who you want to attract. Follow 80/20 rule while talking to someone.  It means ,maintain 80 percent eye contact and 20 percent you can see your surroundings.

Carry a decent smile  . It improves your face value.

Make sure your body language is open ,(No close arms, or cross feet) it indicates that you are relaxed, calm, and confident .

However , the same gesture can indicate a number of different things depending on context.

Our success as an individuals depends upon our ability to effectively communicate, both verbally and non-verbally.

Thanks for reading! 

Source :

1:https://www.livestrong.com/article/150573-what-is-verbal-communication/

2:https://www.skillsyouneed.com/ips/nonverbal-communication.html

3:https://www.verywellmind.com/understand-body-language-and-facial-expressions-4147228

What are emotions?

Updated :24 Jan 2023 

What are emotions? 

Most of the time we don’t have exact words to explain what we are actually  feeling . And it is quite difficult to differentiate emotions and feelings. 

The words “emotions, feelings, and moods” are often used interchangeably. But actually they are not the  same . Emotions are related to, but different from, mood ..

Are emotions and feeling both the same thing?

Emotions are a physiological response to a stimulus, such as happiness, anger, or fear. They are relatively short-lived and specific to a particular event or situation. Feelings, on the other hand, are the conscious experience of emotions and can be more long-lasting and broader in scope. Feelings may also include thoughts, beliefs, and judgments about an emotion.

 Emotions :

  are specific physical reactions to a particular event. Their general purpose is to produce involuntary bodily response to a stimulus. That are usually of fairly short duration. 

No matter how friendly and caring a person you are , or you want to be, your brain keep saying you things that aren’t so kind when your emotions are triggered. 

The brain responds to stimuli long before your conscious brain can choose. Your immediate reactions often produce bad results and then instead of trying to undo what happened, you quickly find reasons to justify your behaviour.

If you want to manage your emotions,  start looking inside instead of outside .

Psychologists identify twenty-seven Categories of emotion: 

Admiration, adoration, aesthetic appreciation, amusement, anger, anxiety, awe, awkwardness, boredom, calmness, confusion, contempt, craving, disappointment, disgust, empathic pain, entrancement, envy, excitement, fear, guilt, horror, interest, joy, nostalgia, pride, relief, romance, sadness, satisfaction, sexual desire, surprise, sympathy and triumph.

Five main purposes of emotions : 

Emotions help us

•  To take action.
•  To survive.
• Strike and avoid danger.
• To make decisions.
•  To understand others. Moreover, they help other people to understand us.

~Kendra Cherry (Psychology Expert)

Feelings : 

are mental associations and reactions to an emotion. They are coloured by our personal experiences and believes. 


When you say, "I feel anxious, angry, happy...", you are interpreting emotion by how it feels in your body.

Types of feelings :
There are only three types of feelings

• pleasant
• Unpleasant
•  Neutral

Feelings vs emotions  

Is Feelings and emotions are the same thing? 

In response to specific stimuli The emotion comes first and it  is universal. What kind of feelings it will then become varies from person to person and from situation to situation because feelings are shaped by individual temperament and experience. 

 Emotions are event-driven, while feelings are learned behaviours .

• Joy is an emotion. 

Happiness is a feeling. 

• Fear is an emotion. 

Worry is a feeling. 

• Enthusiasm is an emotion. 

Contentment is a feeling.

• Anger is an emotion.

Bitterness is a feeling.

• Attraction is an emotion.

Love is a feeling.



Expressing all types of emotions, even negative emotions, is natural and healthy.

Ending words :

An event or  stimulus cause emotions and emotions cause feelings .But same emotions generate different feelings in different people. 

I hope now you can fully understand emotions , and differentiate emotions and feelings well .

Thanks for reading! 

Sources :

https://www.laughteronlineuniversity.com/feelings-and-emotions/

https://inpowercoaching.com/tame-your-emotional-triggers/

https://imotions.com/blog/emotions-matter/

Right brain vs left brain

Left brain right brain theory :

The brain contains two hemispheres each  hemisphere perform a number of

 functions .

These hemispheres are called right brain and left brain. The two sides of the brain communicate with one another through  corpus callosum.

Functions of right and left brain :

The left side of the brain is responsible for controlling the right side of your body .And right side of the brain is responsible for controlling left side of your body . That's why damage to the left side of the brain, might have an effect on the right side of the body. 

I am right brain :

 I’m creative, I’m ,imaginative I think a lot  (holistic thinking)

some times I feel things before it happen (intuition) I love rhyming and rhythms,  l feel things deeply ( feelings) I  can visualise things . I believe more in nonverbal things .

some times I start daydreaming you know why???  because my Right brain dominate left brain.

I am Left brain:

Deal with logic , analysis , Mathematics , languages , thinking in words , computation  .

People who use left and right brain together or equally are  genius and happy. 

Right brain vs left brain image
 source :

Vision board blog

Left brain ,right brain theory is myth :

Later research has shown that the brain is not nearly as divided into two parts  as once thought. For example, research has shown that abilities in subjects such as math are strongest when both halves of the brain work together. Today, neuroscientists know that the two sides of the brain collaborate to perform a broad variety of tasks and that the two hemispheres communicate through the corpus callosum.

“It’s absolutely true that some brain functions occur in one or the other side of the brain. Language tends to be on the left, attention more on the right. But people don’t tend to have a stronger left- or right-sided brain network."  

~Dr. Jeff Anderson. 

 While the idea of right brain/left brain thinkers has been revealed, its popularity still persists. 

Logical and imaginative brain :

Humans have 1/3 logical brain ,2/3 imaginative brain. 

Weight and connections of human brain :

It’s weight is approximately 3 pounds, it contains about 100 billion neurons, and 100 trillion connections.

Some facts about human brain :

• 60% of your brain is composed of fat , making it most fattiest organ  of body.  
• Your heart and brain are composed of  73%  of water .
• The brain comprises about 2% of the body’s weight but it  consume 20% of it’s energy. 

Ending note :

By understanding functions of  your left brain and right brain’s weaknesses and strengths you can improve your wellbeing ,  and performance. 

source :

1: Left brain vs. right brain :

https://www.verywellmind.com

2:drinkbrainbean

https://www.instagram.com/drinkbrainbean/