Алексей Сабадырь
Иллюстрации Recraft ai
© Алексей Сабадырь, 2024
ISBN 978-5-0064-4745-5
Created with Ridero smart publishing system
Chapter 1: Noise in the head: understanding the source of anxiety
Imagine a quiet, peaceful forest. The sun’s rays filter through the leaves, creating a mosaic of light and shadow on the forest floor. The air is filled with the scent of pine needles and damp earth. In this forest, there is no place for fuss, worry, or haste.
But suddenly, somewhere in the distance, a sound is heard. At first barely perceptible, it gradually increases in volume, turning into an annoying hum. This is the noise of civilization, penetrating even the most remote places. It reminds us of the affairs, problems, worries that do not give us peace.
So in our heads, even in moments when we strive for peace, there is often a continuous stream of thoughts. This creates an internal noise that prevents us from relaxing and enjoying life.
In this chapter, we will begin our journey to finding peace of mind, trying to understand where this internal noise comes from, what causes it and how it affects our lives.
Sources of worry:
External factors: stress at work, financial problems, social expectations, news headlines, city noise – all of these can cause worry and negative emotions.
Internal factors: our thoughts, fears, doubts, self-doubt, negative beliefs – all of these can also lead to worry and anxiety.
Physiological factors: lack of sleep, poor nutrition, lack of physical activity can affect our mental state and increase anxiety levels.
The impact of worry on life:
Decreased productivity: worry can distract our thoughts and prevent us from concentrating on important tasks.
Damage to relationships: worry can make us more irritable, impulsive and impatient, which can lead to conflicts in relationships.
Health problems: chronic worry can lead to problems with sleep, digestion, the immune system and even cardiovascular disease.
Chapter 2: Stopping the Internal dialogue: managing thoughts
How can we quiet the noise, how can we learn to manage our thoughts so that we can find peace of mind?
The key is to understand that our thoughts are not us. They are like waves, coming and going, we can observe them and let them go.
Watching thoughts:
Mindfulness: start noticing your thoughts without judgment. Just observe them like clouds in the sky.
Tracking: keep a thought journal, recording your thoughts and emotions throughout the day. This will help you see recurring thoughts and identify their sources.
Changing your attitude to thoughts:
Don’t identify with your thoughts: remember that your thoughts are not you. Don’t let them control you.
Don’t believe all your thoughts: many thoughts are just automatic reactions, they may not be true or helpful.
Let go of negative thoughts: don’t dwell on them. Imagine releasing them into the past, like air bubbles in water.
Thought management techniques:
Meditation: meditation helps us focus on the present moment and let go of negative thoughts.
Affirmations: repeating positive statements can change our thoughts and beliefs.
Mindfulness: being mindful of the world around us helps us focus on the present moment and distract ourselves from restless thoughts.
Managing your inner dialogue takes practice and patience. But with each passing day, you will see how the internal noise becomes quieter and peace of mind approaches.
Chapter 3: Breath as an anchor: mindful breathing practices
What to do when anxiety hits us like a wave and we can’t immediately focus on our thoughts? In such situations, breathing comes to the rescue.
Breathing is the only physiological process that we can both unconsciously control and consciously change. That’s why mindful breathing is a powerful tool for managing emotions and restoring peace of mind.
How breathing affects our body:
Calms the nervous system: deep, slow breathing activates the parasympathetic nervous system, which is responsible for relaxation and recovery.
Improves blood circulation: deep breathing increases the supply of oxygen to the blood, which increases energy levels and improves the functioning of all organs.
Reduces stress: mindful breathing helps us focus on the present moment and let go of anxious thoughts.
Mindful breathing practices:
Diaphragmatic breathing: place your hand on your stomach and take deep breaths, expanding your diaphragm. The exhalation should be slow and smooth.
4-7-8 breathing: Inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat the cycle several times.
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