Overthinking Journal: The art of creating problems that don't exist
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Overthinking Journal: The art of creating problems that don't exist
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Karasz A. Cultural differences in conceptual models of depression. Social Science & Medicine. 2005a; 60:1625–1635. [ PubMed] [ Google Scholar] Mindfulness is the practice of staying present in the moment, aware of your thoughts, feelings, and surroundings without judgment. Mindfulness journal prompts can help you develop this practice, and improve your present moment awareness. Here are fifteen mindfulness journal prompts to get started: Durst R, Minuchin-Itzigsohn S, Jabotinsky-Rubin K. ‘Brain fag’ syndrome: Manifestation of transculturation in an Ethiopian Jewish immigrant. Israel Journal of Psychiatry and Related Sciences. 1993; 30:223–232. [ PubMed] [ Google Scholar]
Corresponding author: Alice Flaherty, MD, PhD, Massachusetts General Hospital, 15 Parkman St, Boston, MA 02114 ([email protected]). This energetic, living and often overwhelming world can make the experience of overthinking more common. In the moments where we find thoughts difficult to tolerate, it can feel as though a relatively innocuous or unimportant event can send us spiralling into a panic, where we simply cannot stop thinking or, more accurately, cannot think clearly. Remember, mindfulness is a practice, and it takes time and patience to develop. But with consistent effort and use of mindfulness journal prompts, you can improve your present moment awareness and lead a more fulfilling life. Do I regret anything? Yes. But regrets also happen when we fail to act because we’re afraid of failure, or we fear rejection if we attempt new things. Regret happens when we miss a great opportunity due to hesitation. How would I handle something if I were in real trouble? In a crisis situation, everyone is likely to act differently. Try to understand their point of view. Do whatever feels natural to them.Will life always hurt me? Pain in itself isn’t necessarily evil, but suffering is. Suffering is a result of negative emotion. As soon as we begin living our lives based solely upon positive emotion, we’re freed from our former pains. Efforts to engage in culturally appropriate coping strategies were specified in approximately one-quarter of studies. The most frequently cited coping strategy – referenced in over half of these studies – was to control or suppress one’s thoughts. In particular, several studies reported prescriptions against thinking about the dead or potential problems, as such thoughts are believed to bring trouble on oneself or others ( Avotri, 1997; Eberhardt, 2006; Nepveux, 2009). Although commonly named, it was unclear how effective this technique was. For example, Goodman (2004) reports that Sudanese refugees in the US avoided short-term problems by suppressing thoughts of traumatic events, but this was not seen as an effective long-term strategy. Similarly, one participant compared the suggestion to avoid troubling thoughts to being told “don’t be ill, stop being ill” ( Fenton & Sadiq-Sangster, 1996, 76). Other suggestions focused on calming oneself, whether through meditation, relaxation, or quiet time to work through one’s problems. Hinton DE, Reiss R, de Jong J. The “Thinking a lot” idiom of distress and PTSD: An examination of their relationship among traumatized Cambodian refugees using the “Thinking a Lot” Questionnaire. Medical Anthropology Quarterly. 2015; 29:357–380. [ PubMed] [ Google Scholar] Avotri JY. Sociology. Hamilton, Ontario: McMaster University; 1997. “Thinking too much” and “worrying too much”: Ghanaian women’s accounts of their health problems. [ Google Scholar]
Sun H, Tan Q, Fan G, Tsui Q. Different effects of rumination on depression: key role of hope. Int J Ment Health Syst. 2014;8(1):53. doi:10.1186/1752-4458-8-53 Can I trust myself? Most of us spend hundreds of hours worrying. But there is really no reason to worry. By following your heart, you’ll discover a way to live happily regardless. Why must I try harder? Sometimes we have to work harder to get our success. To achieve our dreams takes effort. Be willing to put in the extra mile to reach your goals. Hinton D, Um K, Ba P. Kyol goeu (‘wind overload’) Part I: A cultural syndrome of orthostatic panic among Khmer refugees. Transcultural Psychiatry. 2001a; 38:403–432. [ PMC free article] [ PubMed] [ Google Scholar]D’Avanzo C, Barab S. Depression and anxiety among Cambodian refugee women in France and the United States. Issues in Mental Health Nursing. 1998; 19:541–556. [ PubMed] [ Google Scholar] Will I ever be satisfied? Most of us will never be completely happy, but that does not imply we should settle for less than we deserve. If you don’t achieve everything you aspire to, it’s okay to move on. Don’t give up on life! What makes a dream a reality? Every person has a dream. Yet only a small fraction of them succeed. Dream big and write it down; keep working until your goal becomes real. The pervasive and cumulative impact of chronic stress, the experience of socioeconomic disadvantage, and the down-stream impact of colonisation, through the lived experience of oppression and rapid and severe socio-cultural change […] This was experienced as forced and painful separation from the fundamental essential elements of Aboriginal life and Aboriginal ways of being (p. 103).
What are some of the things that I am currently struggling with? How can I seek support or find resources to help me overcome them? Fearing the situation is uncontrollable - the more out of control we consider something to be, the more we might try to think of every conceivable outcome to try and regain some control. However, this can feel difficult to escape from and can promote an escalation of overthinking. Avotri JY, Walters V. ‘We Women Worry a Lot About Our Husbands’: Ghanaian women talking about their health and their relationships with men. Journal of Gender Studies. 2001; 10:197–211. [ Google Scholar]They suffered with pinsamientuwan (worrying thoughts) that they were about to die. Much of their suffering was due to the killing of six of their family members [and] they thought they were about to be killed as well ( Pedersen et al., 2010, 287). What am I going to do about my problems right now? There are two ways to deal with problems. The first involves reacting emotionally – which leads to negative thoughts. The second involves responding logically. Make sure you choose one approach over the other! What makes me angry today? This is an important exercise to practice anger management because we often take our emotions out on others instead of dealing with them ourselves. What should I not watch? This is a great question to remind yourself about the harmful content on TV or movies. Make sure you catch the news occasionally to keep in touch with current events. Catastrophising - an exaggeration of our worries can often lead to the idea of catastrophe at every corner, adding to the cycle of overthinking.
What do I want from life? When you ask yourself what you want, you open your eyes and look around you. The world is full of possibility! Burger H, Neeleman J. A glossary on psychiatric epidemiology. Journal of Epidemiology and Community Health. 2007; 61(3):185–189. [ PMC free article] [ PubMed] [ Google Scholar]Frye BA. Use of cultural themes in promoting health among Southeast Asian refugees. American Journal of Health Promotion. 1995; 9:269–280. [ PubMed] [ Google Scholar] The Overthinking Journal includes some key strategies to ease your thoughts and get through tough times; self-care, challenging your unhelpful thoughts and distraction techniques. With space for your daily thoughts and prompts to help you think differently and practice mindfulness.
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