Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
"What is the worst that can happen?" This is the question backing up one of the most efficient techniques in the cognitive behavioral therapy. Does it sound completely opposite of what you would do, because you generate enough of the dark outcomes anyway? Well, maybe it does _sound_ like that, but in reality imagining the worst possible outcome with as many details as possible is known, tried and tested technique for decades and even centuries. So. You are worried about the public speech you need to give? Evaluation? Image? Health? Usually tell yourself "this is it/I am done for/it is catastrophe"? Usually a sticky, anxious and repetitive thinking does not go past that stage, and it is a problem. If you'd like technique to work, you need to imagine this outcome with all the small details. What exactly will go wrong? What will happen? How will you feel? What will you think? What will you do? Avoid stopping at "I don't know". Look for further details. Paradoxically, after you are done visualising the worst possible outcome, you will feel better. Because it did not really happen. And probably - will not, either. Also, after you have visualized this outcome, you will probably realize that it is not as bad as you thought it might be before you gave it a shape. A second necessary step - imagine the best possible outcome. Do not limit your imagination, and avoid stopping at "oh it will not happen anyway". You know, worst possible scenario "will not happen anyway" as well, but that did not stop you from thinking about all the time. Third, final step - what will be the middle, most probable scenario? After you've considered worst and best outcomes, it will be easier to understand and accept that something in between is the most realistic scenario. This is the situation that you can very practically prepare for, and not the spookiest, and not the most amazing scenario. What will happen, will not be like "this is it". In general, anxiety is diminished when facing the triggering issues, and not when avoiding them. I definitely am not proposing biting your nails all day long. Dedicate time and space for this activity, but do take on activities that cause you to be anxious, prepare, plan, rehearse, just do - all of this will help to decrease and not increase the anxiety. My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Photo: Niklas Ernst from Pixabay #spoonfulofreason #psychology #anxiety #paradox #whatistheworstoutcome
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Only cheese in mouse trap comes for free. And sometimes - glimpses of human kindness, such as this free book. Jolanda Jetten, Stephen D. Reicher, S. Alexander Haslam, Tegan Cruwy, "Together Apart: The Psychology of COVID-19" is a book by four social psychologists about the pandemic, about how we succeed and fail to deal with it and which psychological phenomenons take part in it. We do not necessarily realize that identity perception, leadership, social influence, difference between "comply" and "support", behavior change, conspiracy theories, social distancing, group threats, risk perception and management, collective trauma, mass psychology, solidarity, inequality, polarization and group identity have an impact on all of us, all at once. To be able to identify the importance and magnitude of each factor is not an easy task, but might be easier to handle after reading this great book. Book: https://books.google.lt/books?id=UpfvDwAAQBAJ&lpg=PT67&dq=psychology&lr&pg=PT67#v=onepage&q=psychology&f=false My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about dealing with changes #spoonfulofreason #psychology #free #covid19 #recommendedreading
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Minimalism is a way of life focused on owning as few things as possible (or only as many as necessary). Besides obvious financial or time-saved-for-tidying advantages, switching to minimalism as minimalism itself has noticeable psychological benefits. Participants in this qualitative study were practitioners of minimalism. They stated that they enjoy an improved wellbeing due to increased autonomy, competence, mental space, awareness and positive emotions. Previous research also identifies themes of simplicity, pro-ecological behaviors and control on materialism. How many thing s do you own that you do not really need? And how about that mental space?... My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss minimalism and psychology! Article: https://roomtothink.net/wp-content/uploads/2020/10/Lloyd_et_al-2020-International_Journal_of_Applied_Positive_Psychology-2.pdf Photo: Sofie Zbořilová from Pixabay #spoonfulofreason #psychology #minimalism #order #ecology #mentalspace
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Does minimalism, besides being nice source of content for social media, have any other benefits, for example, psychological? Apparently, it does. The research outlines four behaviors related to minimalism: clutter removal, cautious shopping, longevity (of the purchased items, I assume) and self-sufficiency. The research also found that minimalism significantly increases feeling of flourishing (nice choice of the term!) and alleviates depression. 👆 I _always_ said, that tidying is a great form of meditation, that it is also a series of calm, repetitive motions (and leads to relaxation), besides, the result is always visually pleasing! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology of cleaning! Study: https://www.sciencedirect.com/science/article/abs/pii/S2352550921000397 Photo: Scott Webb from Pixabay #spoonfulofreason #psychology #minimalism #tidying #flourishing #depression

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