anxiety
Harnessing the Power of Paradoxical Intention: A Strategy for Conquering Anxiety
Imagine you’re terrified of falling asleep because you dread not waking up. In response, you tell yourself to stay awake all night. Surprisingly, you find yourself drifting into deep slumber sooner than ever. This is the paradoxical intention, a fascinating psychological technique where you confront a fear by aiming to achieve the opposite of what that fear predicts.
Developed by Viktor Frankl, an Austrian psychiatrist, the paradoxical intention is like a mental judo move. Intentionally engaging in or exaggerating the feared behavior or outcome reduces the anxiety surrounding the issue, breaking the cycle of fear and the reaction it fuels.
Suppose you fear public speaking, worried your voice will shake. Paradoxically, you might start your speech by saying, “I’m so nervous, my voice is shaking!” This admission can release the tension, making it easier to proceed confidently.
"In the grip of fear, sometimes the only way out is through, by doing exactly what you fear, only more so." – Mike Brewer Click To TweetParadoxical intention works because it shifts control back to you. Instead of being a victim of your anxieties, you become an active participant in facing them. This method is particularly useful for those trapped in a cycle of insomnia, social anxiety, or performance fears.
While this strategy may sound counterintuitive, its effectiveness is rooted in the power of embracing and redirecting your anxiety rather than fleeing from it.
When you are bound by fear, consider turning the tables on it.
You might find that the greatest way to disarm fear is to invite it in.
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Andrew Huberman’s Five Core Points for Optimal Health and Well-Being
Photo by Brett Jordan on Unsplash
Andrew Huberman is a neuroscientist and professor at Stanford University who has been studying the science of well-being and optimal brain function for many years.
He has identified five core points for health that are essential for achieving and maintaining optimal physical and mental health.
I think all five are especially important in Multifamily Property management!
These points are sleep, nutrients, movement, light, and social connection.
Sleep: According to Huberman, adequate sleep is crucial for overall health and well-being.
Sleep is essential for proper brain and body functioning, and lack of sleep can lead to various health problems, including depression, anxiety, and chronic disease.
Huberman recommends sleeping 7-8 hours each night to promote optimal health.
Nutrients: Huberman emphasizes the importance of a healthy diet that provides the body with the necessary nutrients for optimal health.
He recommends a diet rich in fruits, vegetables, lean protein, and healthy fats that avoid processed and sugary foods.
Movement: Huberman stresses the importance of regular physical activity for overall health and well-being.
Exercise can help reduce stress, improve mood, increase energy levels, and prevent chronic disease.
Huberman recommends finding an exercise routine that works for you and making it a regular part of your daily routine.
Light: Huberman emphasizes the importance of exposure to natural light for optimal health.
Natural light exposure can help regulate the body’s internal clock, improve mood, and promote better sleep.
Huberman recommends getting outside regularly and exposing yourself to natural light during the day.
Social Connection: According to Huberman, social connection is essential for overall health and well-being.
Social isolation and loneliness can lead to various health problems, including depression, anxiety, and chronic disease.
Huberman recommends making time for social activities and building meaningful connections with others.
Source: Huberman, A. (2021). Andrew Huberman’s Five Core Points for Health. Stanford University. https://www.hubermanlab.com/five-core-points-for-health
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Stop Worrying About What Others Think: No One is Thinking About You
Photo by Ben Sweet on Unsplash
It’s common to worry about what others think of us. We all want to be liked and accepted, and we often base our sense of self-worth on the opinions of others. However, the truth is that most people are too busy thinking about themselves to spend much time thinking about us. In this article, we’ll explore why this is the case and why it’s important to stop worrying about what others think of us.
First, let’s consider why we worry about what others think of us. For many of us, it’s rooted in a fear of rejection or criticism. We may worry that if others don’t like or approve of us, we won’t be accepted or loved. This fear can be particularly acute for those who struggle with low self-esteem or anxiety.
Another reason we worry about what others think of us is because we often base our sense of self-worth on external validation. We believe that if others like us, we must be likable; if they don’t, we must be unlikeable. We may also believe that if we can get others to like us, we will be happier and more successful.
However, the reality is that most people are too busy thinking about themselves to spend much time thinking about us. Think about it – when was the last time you spent significant time thinking about someone else’s appearance, behavior, or choices? Chances are, it’s been a while. We’re all wrapped up in our own lives, worries, and concerns, and we don’t have much mental bandwidth to spend on others.
This is not to say that people don’t notice or form opinions about us – of course, they do. However, those opinions are often fleeting and based on limited information. For example, someone may form an impression of us based on our appearance or a brief interaction with us. However, that impression is unlikely to be the basis for their ongoing thoughts or actions.
It’s also worth noting that people are more likely to focus on their thoughts and feelings than on others. In psychology, this is known as the “spotlight effect.” We tend to overestimate the extent to which others pay attention to us, and we underestimate the extent to which they focus on themselves. This means that even if someone does notice us or form an impression of us, it’s likely to be less significant to them than it is to us.
So, why is it important to stop worrying about what others think of us? Firstly, it’s not healthy to base our self-worth on external validation. When we do so, we give others power over our sense of self, and we’re constantly at risk of feeling rejected or inadequate. This can lead to anxiety, depression, and other mental health issues.
Secondly, when we worry too much about what others think of us, we may hold ourselves back from pursuing our goals and dreams. We may avoid taking risks or trying new things because we’re afraid of looking foolish or being judged by others. This can prevent us from reaching our full potential and living a fulfilling life.
Finally, when we focus too much on what others think of us, we may become overly self-conscious and miss out on the present moment. We may be so focused on how we appear to others that we’re not fully present in our own lives. This can prevent us from enjoying our experiences and connecting with others on a deeper level.
So, how can we stop worrying about what others think of us? Here are a few strategies to try:
- Practice self-compassion. Instead of judging yourself for worrying about what others think, practice self-compassion. Acknowledge this is a common human tendency, and be kind to yourself as you work to let go of it.
- Challenge your thoughts. When you find yourself worrying about what others think, challenge those thoughts. Ask yourself if they’re based on reality or just stories you tell yourself. Remember that most people are too busy thinking about themselves to spend much time thinking about you.
- Focus on your values. Instead of worrying about what others think, focus on your values and what’s important to you. Make decisions based on what aligns with your values rather than what you think will make others like you.
- Practice mindfulness. Mindfulness can help us become more present at the moment and less self-conscious. Try practicing mindfulness meditation, or take a few deep breaths and focus on your senses when you feel self-conscious.
- Surround yourself with supportive people. Surround yourself with people who accept and support you rather than those who judge or criticize you. A strong support system makes you less likely to worry about what others think of you.