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Stranger Registered: 12/18/14 Posts: 121 Last seen: 9 years, 3 months |
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Wassup with that?
Like it's scary how unnoticeable it is sometimes, but I worry more than I look forward to things like parties and vacations. I am prone to anxiety over everything. I have a bad self image, and idk man I just can't laugh and have fun and joke around like everyone unless I'm high off something. In general it just feels like I'm wired for negativity, and idk what to do about it? Positive thinking? Exercise? Trying not to think at all? Maybe I'm supposed to be wired for negativity. Obviously there's a reason...sometimes I wonder if my negativity is a natural reaction to being a flawed being, and that my depression wants me to kill myself because me and my shitty genes shouldn't reproduce.
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Stranger Registered: 12/15/14 Posts: 23 Last seen: 8 years, 10 months |
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Well I'm not sure how much you "know" about the human psyche but from what I have observed over my life it seems that hard wiring would be the wrong term. Many people use this term and I think that it hinders our outlook on the whole situation as if things are strictly biological. people tend to forget that we are creatures of habit.
I understand, i used to feel like i was "wired" for negativity but after doing allot of self analysis and looking back to my childhood it's more like "programming". Your subconscious wants to stick to the "program" because it's easy, it seems to me that the subconscious is just trying to protect you. But like anything else you can change the "program", now I'm not saying it's an easy task. I'm still battling the program myself but it can be changed it just depends on how determined you are to change it. The only one that can change you is YOU, so if you are determined enough you can change. I hope this is the kind of answer you were looking for and I hope this helps you. *I am not a psychiatrist just a man, if you like or dislike what I say please don't take it to heart. Do you own research and come up with your own conclusion MM -------------------- "Mars is wild, untamed... I'm starting a cadre of Martian knights to enforce Martian law"
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Music Always Helps Registered: 08/04/14 Posts: 1,616 Last seen: 1 year, 2 months |
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no one is wired for negativity brotha. as babies, we are the most pure, precious, untainted creatures on the planet. it is only until this crazy world warps our sense of reality that we begin thinking like that. negativity is nothing more than a defense mechanism. but youre correct, your mind is currently programmed to search for the negatives in any situation. why? i know in my experience, it was a case of self sabotage. ive made a lot of mistakes in my life, and subconciously, i was making myself suffer for them, over n over because i didnt believe i was worthy or deserving of the respect and happiness that others experience. chronic worrying is usually something thats also bred into us subconciously as children. do you find that your mom/dad worry all the time, about unnecessary things?
exercise wont help your negative thought patterns. it may boost your self confidence, but at the end of the day, the thoughts will still be there. some people have tried cbt (cognitive behavioral therapy) and SWARE by it. unfortunately, i never had the funds to try. its a matter of forcing yourself to look for a positive in every situation. for every negative you come up with, also come up with one positive. try journaling, and incorporating some positivity into your entries everyday. stand in front of the mirror every morning and say to yourself "im the fucking man." make a list everyday of three things that you have to be grateful for. also, stop talking to yourself like that. i say this all the time, would you speak to a friend like that? a friend in need whos going through some shit. "man, you and your shitty genes dude, please dont reproduce." probably not bruh. so try reframing the way you speak to yourself. "yeah, okay, im depressed, but not every pain comes to harm me. im going to learn from this and as a result become a better and wiser person." try getting into some guided meditations that focus on positivity. i still struggle myself, but have made leaps and bounds since incorporating some of this shit. what do u have to lose?
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Registered: 11/15/09 Posts: 1,013 Loc: UK Last seen: 4 years, 2 months |
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Hey man.
Lots of people feel this way. The issue itself is very complex though and no one here is going to be able to give you a magic bean recipe that will 'fix' you. Understand though that you can change your way of thinking one step at a time right now. You just have to train your mind to think in a different way. Rather than thinking "what have I got to gain", try and start thinking "what have I got to lose". Life is short man, we can wallow or we can make the most of it.
-------------------- "I thought I knew a lot about psychedelics before I encountered DMT... it showed me that I knew virtually nothing." - Terence McKenna
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- - - > Registered: 10/13/12 Posts: 4,923 Last seen: 9 years, 1 month |
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Well I'll give you my two approaches that I've been through, and how they worked out.
The first one, back in the day. I have tried: - Staying indoors, filling my time with electronics. A lot of comp time. Porn, video games, you name it. - I've spent a lot of time thinking in my head. Very useful thoughts like why do people do this, it's all pointless, why does nobody love me, etc. ![]() - Food-wise, I'd eat whatever, whenever, a lot of grains, bread with butter, pasta, rice, very few plants, good fats and protein. Lot of processed stuff. - No tripping - Very sporadic sports - Very sporadic sex and romance, if any. - Very rudimentary paradigms and vocabulary, both pretty much unexamined - Breathing-wise, very connected to the lack of regular INTENSE exercise, there was (looking back now) pretty much always the shallow incomplete breathing, of someone dwelling in anxiety. THis ended up in me being a complete wreck, alienated, focused on the negative, running endless loops in my head. Nowadays I run a completely different system. The information, molecules and electricity I consist of are twisted in completely different patterns. Here's how it goes: - Mp3 player full with awesome audiobooks, lectures, Alan Watts, standup comedy, what have you. I realized that we can't always police our own thoughts, and so the best strategy is, some of the time to "outsource" the thinking to others, that we know for a fact have mental strategies we'd like to have. - Travel. Every year leave the city, and onwards to the psy festivals. There's stuff there that doesn't exist in cities. Those who don't make the pilgrimage never know. - Tripping. Especially naked tripping with girls, just oils the whole machine properly - Skin contact, massage, massage oil, hugs, anything that's skin on skin. I know it's good, so I put time and thought into it. Doesn't always work out, but I know it's a very important factor. If I'm feeling weird, I'm not wondering whether I need a therapist or pills, or even shrooms, I'm wondering, have I been a good primate? Have I been playing enough with other primates? If not, that's the first thing to look into. - Food-wise, plenty of Omega 3. That means greens and fish oil, and olive oil and flaxseed oil, and nuts and seeds. Plenty of protein to fuel the exercise and the brain. - Exercise, as much as possible. I follow how it changes the voice, I know I need to have that range of the voice available to me, otherwise the female primates don't respond well to my presence, so yeah, it's all connected. - Art, expression, putting electricity into the hands, as opposed to thought loops in the head alone. Bunch of dancing around, singing in the shower, arts and crafts, getting motion, momentum going. Quote: IMO these attempts to constantly police behavior can't really work long term. What does work is if you start building up habits, that then run themselves, and also if you start changing your environment, in ways that attract you to good behaviors. Get a dog, that's 3 walks in nature every day. Get a gym membership or join some martial arts dojo, that's 2-3 times a week that you'll be out there, not having to force yourself to exercise, but outsourcing it to the dojo trainer dude and your mirror neurons. Simply show up and that's it for a while. Clarify for yourself how would you like to live? THis doesn't mean just thinking in your head. I mean explore the idea in your head, and loop it outwards, take the electricity from it, from the brain, and put it through your limbs into: - Saying those ideas out loud. Record it on a camera or mp3 player, and listen. Repeat until your voice sounds convincing saying it. Say it to people out loud. Find your formula. Rolling raging festival of awesome, or whatever it may be for you ![]() - Doodle and draw and paint it. I know it takes time and needs materials, but this is your life. If you scribble it on a notepad or on some shitty piece of paper, that's what you'll get out of it. If you get a t-shirt with it, or take the time to make a carved wooden sign on the top of your door to your room, or paint or burn it or cast it in clay or plaster, it'll take hours and days but it'll drive the point home deeply. You'll know exactly who you are, as you'll have spent 800 hammer hits and chisel cuts expressing it. Quote: Dude, the reason, as I understand it now, is that you're looping electricity too much through the head, thinking about things, and too little through the limbs and rest of the body, doing stuff, walking running hugging fucking carving and harpooning things. Man the harpoons ![]() There is no solution to this in your head. IF you want to do some quality thinking, try this loop, and try all of it: - Get sports gear on. Running shoes or whatever. - Do sporting activity that raises your pulse and gets a sweat going. Work out until you make that phew! sound. Don't stop before then, don't be that guy. Put in a good 10-20 minutes at least. Should suffice for this particular loop. - Once you've phew-ed properly, ONLY THEN grab a camera and vlog your worries into it. WHatever it is. Not for uploading for the world to see, but for yourself. You can also write or record voice only, but video is the most direct, full-body medium that you can use. Either hold the camera in hand or put it on a tripod or something, but make sure you can be active, walking around, gesticulating, etc. This is important, as body movement promotes free flow of emotions and thoughts, whereas being physically idle (at low pulse low breath) promotes being stuck in old thought patterns, insecure, timid, anxious. Do this video thing for a fixed time, with a limit, like say, 20 mins, and then change, shower, go about your business. Either talk into the camera about whatever comes to mind, OR if that doesn't give any decent results, consider and write down questions in advance: - What do you want to do with this day/week/month/year? - Money - Sports - Girls - Location, where to live where to travel - Tripping - Food Once that's on the camera and recorded, or better yet once you've done this whole loop say 2-3 times, post here, I'll give you some awesome strategies about analyzing the video and making sense of it. You'll do your own improvement, you'll be in better shape, your negativity will be blasted away before our beloved god Xenu and his army of space mermaids ![]() But this requires ACTUALLY DOING IT, as opposed to thinking in your head about how it might work out. If you try this, report back with what kinda exercise you've put in during the first part of the loop, and how you've expressed your internal processes in the second one (video, audio recording, writing, mindmapping or sketching and doodling, etc). If you can't be bothered with all this activity, simply stick your face in a nice pair of - they clear most negativity right up -------------------- For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it, and to hear what you hear, and did not hear it. - Matthew 13:16
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Stranger Registered: 12/18/14 Posts: 121 Last seen: 9 years, 3 months |
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I do need to get out of my head.
But how do find the energy to actually make moves like the ones you described above? I'm damn lazy, and low energy....I don't feel a sense of vitality and vigor whatsoever. I'm just kind of depressed I guess. I saw your Bashar video about following your excitement, but sometimes there's nothing there. Other times I may sort of want to do something, but my anxiety and negativity make it hard for me to enjoy it. For example joining a dojo like you say might be fun, if I wasn't so anxiety ridden that the thought of it would cause me serious anxiety even days prior. I just can't help but feel like there's a fundamental problem with the way my mind interprets the world. Like I said it's like I'm wired for fear of just about everything. I remember playing soccer as a very very young kid (must of been kindergarten) and being too timid to run with the other kids and go for the ball. There's videos of me lurching up and down the soccer field, slowly following a mob of kids all happily running after the ball. It goes back so far man, kindergarten for gods sake! Since before I can remember I've been set up to fear the world. 20+ years later, and it's made my life a depressing thing. Funny you mention Alan Watts, I like his message. I hesitate to try and force myself to be someone that fits the mold of "normal" because that's the mind attacking the mind, in a sense neurosis. That being said, if I am what I am, then this world ain't right for me. I might have an evolutionary advantage in some contexts, but not here in my cushy home. As I was writing this I got the idea that maybe it's not me but the soil I live in. Every seed has it's own conditions in order for it to bloom, and I think mine aren't here. I grew up in a good home, too good I'd say. I never had to struggle for anything and it not only made me soft but has been a huge waste of my very capable mind. I notice I actually feel my best when I'm metaphorically free falling off a cliff with no time to overthink. Like I just spent last week driving all over the state staying at various friend's houses, partying and gettin laid and meeting new people and breaking up fights and all kinds of shit. I've always hated "nice things." I have a certain contempt for my mother because she's very materialistic. Our house is more pretty than it is homey. My mothers way of expressing love is very material. I love her she's a sweet lady, but I'd take a hug over another "nicer" coffee machine... I think maybe, just maybe...it's not me that's the problem but my environment. I need more stimulation in a way. More than this, or different than this at least. Sorry for spillin my guts guys
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- - - > Registered: 10/13/12 Posts: 4,923 Last seen: 9 years, 1 month |
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Quote: Well mate, I think you're in luck. I happen to have expanded a bit on the topic of "mothers who are materialistically inclined, and kinda suck at hugs and general emotional support" ![]() Here's one post here and there are 2-3 more dealing with the same topic, in the same thread. Now from what I've gathered (shrooms and trips told me ) it goes a little like this:The more your parents actually put in time, quality time, to care for you (look at how you're doing, support you when anxious, give you caring advice, soft voice, they themselves being confident and patient) the more you can take that self-assuredness from childhood upbringing, with you around in life. The more parents were either absent (work, out to get more and more nice things) OR took the stress from work, back to home, and then instead of care and patience, they have more barking orders and pushing you around (clean your room!!! make your bed!!!) the more you "get" the message that you're pretty much unlovable and nobody has your back. And the primate response to that is to make oneself small, signal anxiety and submissiveness, because if ever a real conflict breaks out in the tribe, if nobody has your back and you signal strength, and someone challenges you, you're fucked. I've seen this at some length, as it developed in my nervous system, for PRECISELY the kind of paralyzing fear you describe (avoidance of sports, even of being outside) to over about a decade of time and growth, move to a steady hand, steady gaze and voice, and having tested myself and seen a bit about my real limits, a sort of knowledge that THIS is about as much as I can take. People who are stronger, I know my place, people who are weaker, I know their place and know to offer support and guidance if they're friendly, or tear them apart (emotionally) if they challenge and are being asses about their place in the world. I've found that tripping helps, tripping naked helps, sports help (fine if you can't hit the dojo, go hit some wood with an axe, put on a youtube vid with some 10-15 min trainings and do those) and as you build muscle and move your lymph around, you'll cleanse your system of all the cortisol and stressful crap, and leave place for fresh thoughts and ideas. Btw about lymph, I don't know if that's exactly how it works, but I've empirically noticed the following: - Being physically idle and overthinking, weakens you in a very specific way. Voice gets soft, there's more sensitivity to pain and irritation, it's easier to jump into negative loops, they last longer and it's harder to jump out of them. There's a physical, felt annoyance, mild irritation, like one doesn't feel OK in one's own body. - Being physically active and thinking less, if need be blocking out the thoughts while jogging (with mp3 player and music for instance) will clear the above. Like each jogging sessions buys you between a few hours and a day or two of a clearer head, and feeling more OK in your own body. I don't know if it's lymph movement or not that's one part of it, but that's how I represent it to myself, and if I start feeling down, that's the first thing I look for. HOw active have I been? If not much, I don't even bother checking for the problem. It's run/lift/some form of exercise FIRST, and ONLY AFTER, after the big PHEW! of endorphins hitting and lymph being moved around and oxygen hitting the brain proper, only then do I pick some paper or take a walk and start thinking about stuff. Quote: Ok what you have is precisely what we all have. A cortex (the wiggly part of your brain, the surface) that's very expensive to run, in terms of nutrients, but that for a limited time per day, can override both instinct and habit. It's at its best and strongest in the morning, and weakens with use during the day. What you can do is use that for short bursts of behavior that are completely uncharacteristic of you. So what you can do is, tonight put some running shoes and clothes ready for use, next to your bed, and mentally prep this scenario: get up do your morning things in the toilet, then INSTANTLY put on the shoes and pants and exercise gear, and hit it. Prepare things like: - mp3 player with engaging music. Preferably little text. Whatever you like that's active. I've split-tested this with running, on days where I forgot my player I ran about 50-60% of what I run on days with it. Having music on goes a LONG way, because it drives you, it provides the rhythm, you don't have to. - Morning food or shake. Figure it out. You can't do much on an empty stomach, or you'll crash. You can't do much on a full stomach either, as it's unhealthy to fill up and then exercise straight after. So you may need a sandwich or protein bar or something to take with, or a small cup of a smoothie or protein shake, before you head out. THese details, prepping them or not, will make or break your routine. - Avoid people. Avoid everything. Avoid work, emails, computer, wife, parents, avoid any and all conversations, they all can wait 30 mins until you get back. If it's morning, the process is shoes on, music on - GTFO. Shoes on, music on - GTFO. All the rest can wait. Oh and if people (family, whatever) ask about it, be dismissive. Just say oh I'm testing something, I'll tell you when I know more. Don't get bogged down into conversations, opinions, advice, fuck all that. When you need it you can google it, AFTER your initial habit is stable. Keep is stupidly simple, that's the best way to start. As you do this, it WILL become habit, and once it's habit it runs itself, you don't have to use your expensive cortex to force yourself to do it, the much cheaper and more reliable... I don't know what habits run on, basal ganglia? Anyway much much more stable, it'll just happen mostly by itself. Your shoes will be there, your player will be there, your preloaded responses to interruptions will be there (Not now dudes, tell me after my run). So that's what you're looking to do. Use your very limited mental/emotional resources, on very concentrated areas. Nobody can change their whole behavior in a day. But anyone can start on a new 10 minute habit in the morning. And if the weather doesn't let you exercise outside, do the same thing indoors. Designate exercise shoes, make sure you do a change of clothes to "get into character", put on some music, headphones if it's morning so as to not fuck with people, and if indoors, best you open a specific youtube video, that you know for a fact is this many minutes, and stick to it. Then you don't have to think, you just follow instructions and exercise along. Make it all routine. Doesn't have to be hard, you're not looking to get ripped, just to move some lymph around, get some oxygen in and form a basic habit. Once that's in place you can push to a longer and stronger video, climb that ladder one step at a time. So if anxiety keeps you away from new people, places and situations (as it did me) then work with it. Get your exercise alone. Get it indoors if you can't go outdoors. But the name of the game is to move and sweat, and find something that's hard enough to do that you have to grunt and can only do a few reps of it. Sprinting as fast as you can (after some warm up), pull ups, more complex push-ups, maybe one-hand ones, doesn't matter what you do, what matters is that you start biting the bullet and pushing your physical limits. That's how you find out about yourself and as you do, you become more chill. Especially for males, that's IMO very important, to build a sense of owning their body, their physical space, to instinctively know what their bones and muscles can handle. Don't think about this, run, jump and hit things about this. Put muscle into it. In fact fuck it, don't even answer the post directly. Get up out of your chair and see how many push ups you can make if you give it all. Focus on how you feel before and how your headspace changes after, as well as for how long that magic lasts. -------------------- For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it, and to hear what you hear, and did not hear it. - Matthew 13:16
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Stranger Registered: 12/18/14 Posts: 121 Last seen: 9 years, 3 months |
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I have a broken toe, so I can't do much running, but this morning I tried it what you said and moved around some. I pushed myself, but not too hard in a way that I couldn't do this everyday. I feel like whenever I try working out I go too hard and burnout after a few days. Instead I listened to my body which hasn't moved much lately. Any sort of knee or back pain was acknowledged and I'd switch movements. Gatta take it somewhat easy here and build myself up.
But I did all this with the goal of breaking a sweat and getting some movement for the sake of feeling good. This was much more fun that working out to get in shape. Maybe someday but that's not a goal of mine right now. So yeah I feel pretty good right now. That might be what I need. That and getting my mind occupied on something.
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- - - > Registered: 10/13/12 Posts: 4,923 Last seen: 9 years, 1 month |
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Quote: Your limbs mate, your limbs and senses. If you say your mind occupied, that can mean sitting on a chair and doing such things as "pondering" or "planning" or "thinking about" various matters, all of which is looping of electricity in the head alone. If you do that for some hours, it'll just leave you drained. What you want to do is get your limbs and senses involved. If you're planning, have pen and paper. Make mind maps. Have a recorder or a camera, ask and record questions, answers, do brainstorming sessions, what have you. Play out scenarios, showing and expressing them with the hands. Take some chalk or charcoal and draw it large, if you're looking to process information. DIY projects, whatever you want to get involved in, make sure you put limbs movement into it, as well as go exploring for specific sense information. That will insure that you're shifting attention from the inside to the outside, looping through patterns that go inside the head - outside the head, inside-outside-inside-outside. IMO most people that end up having mood and behavioral problems (anxiety, most types of depression, OCD, ADHD) are simply allowing themselves to get stuck on inside looping only, as well as running simple unexamined loops. They'll say that they're "thinking about" this or that matter, for several hours a day, but if you ask them to show you the mind maps, journals, questions and answers written down (things that require taking it to the external, and also limb movement and sense perception) they won't have any of it. If you mind map about a problem repeatedly (because it is worrying you) then from one iteration to the next, you'll have ideas, associations, things will happen. There will be some sort of progress and eventually you'll figure it out. Well if you don't do that, if you just hold simple tension about a topic, that's going to give you exactly zero progress, in fact you'll probably regress and be more and more fearful about it. You can do that for 20 years and be none the wiser. Complete waste of energy. If there's anything that bothers or worries, you, go to town on it. Instead of holding some vague nervous tension about it, bring all your guns and unload on it. Measure it. Graph it. Form associations, ideas, ask questions and analyze it on all sides. What's worrying you? How much? How frequently? When did it start? What's the likely outcome in a week, month, year, of you change nothing? How about if you change X or Y or Z? Are there external triggers that get you into the anxiety and negative patterns? What are the patterns? Is there vocabulary associated with it? What do your limbs do? What do your lungs do? Where did you pick these up? Are there people that have faced similar things and came out on top, with minimal troubles? Who are they? WHat's the difference between you and them? Are there people who had the same problems and are actually doing much worse than you? Etc. Then there's the simulations. How do the military or the corporations deal with this problem? What would I do if I had a family to support, or if I were a squad commander of some sort, and had people looking up to me? What if I had a protege/student/apprentice and they came to me with this problem, what would I advise them? How do tribal societies deal with this problem? Are there societies that don't even have this problem at all to begin with? If so, why not? What shields them effectively from it? Visualizations. Fast forward X months/years into the future, where this problem is completely gone, and I'm owning this whole area of my life. WHat are the specific details? How do I dress, move, carry myself? How do I speak? What's my tone of voice? What's my vocabulary then, as opposed to my vocabulary now? Where do I hang out? Do I have different habits, locations, company that I keep? The point of the visualization is not only to "see" yourself there, in your mind. The point is to bring shit back. Sketch it. Write it down. Tell me, or better yet draw and show me the clear specific differences. Once you can draw it or describe it accurately, in detail, you've got it by the balls. Do this with any skill or ability you want to have. See yourself as a super fit bodybuilder dude some years from now. Explore at length, you'll see that the more you ask about that future version of you, the more you can notice how that guy got to be like that. Same for confidence, skills, knowledge, everything. This kind of in-depth analysis, throwing proper sustained attention to fears and worries, is what gives you proper data to act on and react to. Detailed situational awareness is the name of the game. Rather than being able to say only "damn, I feel down " you want to be able to say hey, Normally I feel like this. For the past X days/weeks I've noticed a distinct dive in my moods, around this and this situation. This is a mood dive that's comparable in size to that time when X happened. I've done this and this type of scan/mapping/brainstorming on it, and I know it's related to XYZ. My diet hasn't changed (or has changed with XYZ) and so on. THe more detailed info you have, the more the real culprit of mood problems will jump out and be obvious. The less accurate data you have, the more the reasons will be lost and camouflaged in the generic background. The more precise examination you bring to the table, the more you can dispel the dark waters of the unknown, that often are the source of our anxiety. This doesn't have to be for fears alone. Also map and get really good awareness of your positive states. See where they happen, for how long, how frequently, in what company, and either write this down in some way, or at least be aware of it in your mind. Have numbers, graphs, something to express these things. THen you'll know what's going on and be much more decisive with what to avoid (that drains you, gives you bad vibes) and what to actually invest more time and energy in, because you know for a fact it gives you good returns. Now for instance, you know for a fact that training to get in shape is a total drag, and definitely not worth doing at this time. Working out to get a simple sweat and some endorphins, that's the shiznit right there. You can see a lot of people who do jogging or something, that's physically good, but they don't keep track of how much, how long, how fast, and so they have that apathetic look on their faces, all drained and spent and almost sad as they're running. Pretty clear to me that they should run faster, for a much shorter time, get their endorphins and up their metabolism and go home. MUCH better to run for 10 minutes and have awesome fun, than to put in 30-40 mins of slow drudgery and feel like crap. Hedonism ftw, keeps you fit and happy
-------------------- For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it, and to hear what you hear, and did not hear it. - Matthew 13:16
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Stranger Registered: 12/18/14 Posts: 121 Last seen: 9 years, 3 months |
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Thanks for the detailed reply man, sorry I can't give you an equally detailed response. I'll keep all of this in mind though...
Your basic message is get active though right? Get active in finding a solution? I'm also playing with the concept of "eating your shadow." I'm prone to anxiety, always have been and maybe always will be. But I've also had a really active imagination. My anxiety might be a manifestation of my imagination running wild and bleeding into every area of my life because of disuse, or something. A good solution might be to put my wild mind to good use. I need to ejaculate my creative juices out into the real world :p
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- they clear most negativity right up
" you want to be able to say hey, Normally I feel like this. For the past X days/weeks I've noticed a distinct dive in my moods, around this and this situation. This is a mood dive that's comparable in size to that time when X happened. I've done this and this type of scan/mapping/brainstorming on it, and I know it's related to XYZ. My diet hasn't changed (or has changed with XYZ) and so on. THe more detailed info you have, the more the real culprit of mood problems will jump out and be obvious. The less accurate data you have, the more the reasons will be lost and camouflaged in the generic background. 