#anxiety – Inspirational Hub

8 Ways to Deal With Entitled Anger

Anger is a valid emotion, and it should be expressed not simmered nor irrationally misused. The crackling emotion should indicate the painful experience without an unhealthy sense of entitlement. Perhaps we are often challenged by hurtful incidents, injustice, negligence, wrongdoings, or any other reason that threatens our sense of self or the greater good, and probably it stirs up negative emotions in every tissue and cells of our body. Still, it does not justify mindless behavior that prevents us from deeply listening or implies us to make biased and flawed decisions with awful consequences.

Learning to tame the exaggerated anger even worse, the hostility that drives people away will help us live as a cooperative human being. Our social interactions will improve, and the reasonable individual in us outshines our reptilian brain. It takes plenty of self-awareness to express anger affectively, and maturely. And surely it does not happen overnight. Here are a few suggestions to reflect on:

Identify the primary motive behind your anger

Question the intensity – Reflect on the past situations when your anger got better of you. Was it fear, frustration, ego, guilt, shame, anxiety… that made you erupt like a volcano? Once you have the clarity of reason, examine your intentions to understand your behavior better when you are discharging your negative emotions.

Compressed or unaddressed anger can manifest in different ways; look for the signs: for instance, mean sarcasm, apathetic attitude, self-sabotaging by not responding to the opportunities, being annoyed by trivial things, having controlling or addictive behaviors, nervous habits, blowing out of proportion a minor incident, chronic fatigue.

Ask yourself, is the strong emotional outburst cascading the underlying reason of self-entitled mentality? Exhibiting self-pity, over-exaggerated sense of self-importance, uncompromising attitude, showing signs of frustration when others think differently, passive contempt, cynical, or absurdly critical outlook are typical indications of a self-entitled mindset.

How to curb your entitled anger

Learn about the core attitudes of mindfulness and practice them every single day.
Do not live in the past, one type or another; hardships are part of life. How you handle the past distressing experiences will influence your present and future. Transforming bitterness and resentment to understanding and generosity by permitting others and yourself to make mistakes is a good start.
Stop comparing yourself to others to take the edge off the self-entitled mindset. Focus on what you want to achieve and make a list of the steps you need to take to make them happen. The key is not to get discouraged; there will be setbacks, you will fall, but learn to rise and keep going.
Do things not for the reward but because it is the right thing to do. It is always nice to receive acknowledgment for a good deed; however, accept that life does not work that way, and your efforts might be undermined, unrecognized, or simply unrewarded.
Practice treating others with compassion and respect.
Be happy for others for their achievements. Celebrating other people’s success when you are facing adversity shows beyond doubt the strength of character.
Learn to change – For instance: Join a group that their activity or point of views are unfamiliar to you. Spend time to help the less fortunate through volunteering.
While the idea to cultivate restraint is good, there may be times that we need some support. Hence, reaching out for professional help to tackle personal anger issues is a sensible approach.

Featured image by Carina Shoshtary

Your Flaws are beautiful! Positive Vibes Series: Self-Acceptance

Accepting all facets of yourself elevates you to a higher level of your being. When you recognize your weaknesses, you shift towards a mindset that thrives from a position of strength. Imagine in a job interview where you are focused on pointing out your best qualities, skill sets, and ambitions, and as soon as the question of listing your weaknesses is raised, you are quick to hush it up. How? Either by changing the subject swiftly or by expressing your enthusiasm to acquire the required skill.

Regardless of which response you choose, you have to realize that self-acceptance is free of any qualification. It happens when you are deeply connected to your true self, and you are aware that your passion, your inadequacies, your resolve, or shortcomings are part of you. Just by spicing up your self-perception with a little bit of encouragement and a mindset keen to learn from mistakes, you will stamp the sign of self-acceptance on your résumé. Without it, your mental state will suffer, and most probably, all the actions taken to improve the side effects will be less helpful.

In particular, if you feel anxious or stressed from a flaw in your character, all kinds of practices to reduce the unwanted emotions will be quick to fade from lack of self-acceptance. All the negative self-talk and thoughts will limit the gray matter in your brain region, which helps control your emotions and stress. The more you feel bad about yourself, more stress signals disrupt your emotional wellbeing.

How to strengthen self-acceptance

Reframe the negative criticism and change the narrative by refocusing on the positive aspects of yourself.
Control your state of mind by being self-aware. For instance, when you feel bitter, observe that your focus is evaluating your emotions based on your triggered feelings. This approach is misleading. Move away from how you think and assess the feeling based on your values before you react or retaliate.
Practice self-transcendence – Lack of self-acceptance is often beyond your conscious control. For example, the intentional process of forgiveness, whether oneself or another, has lots of roundabouts, water puddles, and intersections. The path is confusing since you can either choose the clear road so that you can keep going without wasting time or get to the other jammed packed lane, hampered by the gridlock, and be miserable. The first step is to accept that the two lanes exist side by side. The same acknowledgment should be extended to different facets of your character. In such a situation, self-transcendence is constructive. This positive trait aims to create awareness and unity with oneself, which in turn reduces stress and anxiety.

Taking a step to look inward and rely more on your values rather than identify your being with things outside of yourself reframes your self-perception. For instance, transcendental meditation or connecting at a deeper level by contribution to a venture or a community de-clutters your mind of unnecessary and negative energies. At the heart of all your practices, unity is your guide. Adhering to a higher purpose, confronting your fears, staying positive are the extensive attempts to reach self-acceptance.

Featured image by Durmoosh

How To Develop A Growth Mindset? Talk with Krista Roesler M.A. RP

Do you feel misunderstood, go through bitter self-recrimination, be confused about how you feel, cope with life challenges, or be distracted? Occasionally, we feel sad and display a lack of energy or vigor; however, gaining a deep understanding of the reasons behind the distress enables us to regulate our mood. The awareness allows us to remedy our feelings either through finding a solution or adopting a restorative method.

The problem arises when unknown anxiety, procrastination, fear, or an undigested disturbing experience pushes us to nihilism. When we cannot identify an accurate reason for the lingering inner conflicts, we tend to gravitate towards the negative path. This complication prevents us from gaining insight into what has triggered our despair, anxiety, or other impaired emotions. This is when self-help stops working, and you need a confidante, someone who patiently and supportively listens.

When your efforts and resources are ineffective and blindly steering the wheel, it’s time to establish a personal interaction that acts as a catalyst—a professional who can improve your wellbeing and resolve your worrisome behaviors and thoughts.

On this account, to learn more about how to deal with self-criticism, not to take offense, and develop a growth mindset, I had the opportunity to interview Krista Roesler M.A. RP, a registered psychotherapist and a professionally trained life coach at Psych Company located in Toronto:

Screen Shot 2019-07-08 at 12.59.36 AM — Courtesy of Psych Company

Jupilings: Please tell us about your background and areas of expertise-

KW: I am a registered psychotherapist and a life coach. I have a masters degree in psychology and life coaching training from the Adler Institute/the University of Toronto. I work with individuals and couples on a wide range of issues from finding purpose in life and achieving dreams and goals to dealing with more severe mental health issues such as addiction, trauma, depression, etc. Please see the website for a more detailed list: www.psychcompany.com

Jupilings: In the context of living a meaningful & a mindful life, how can we distinguish between who we should be and whom we want to be-

KR: In the context of living a meaningful & a mindful life you can distinguish between who we should be and who we want to be by getting familiar with our values or what is really important us. Start by writing a list of all the things you feel like you should do, have to do, feel obligated to do or others told you to do. Now cross off everything you don’t want to do. Now start a 2^nd list and of the things you actually want to do and try to get more of that in your life.

Jupilings: How to deal with self-criticism-

KR: One way to deal with self-criticism is to first become really aware of it by writing it down. Next, separate your self-criticism from your own voice. Tell your self that just because you are thinking these thoughts it doesn’t mean any of them are true. Explore and think about where the thoughts originated. Did you have a critical parent? Next, think about what you really need to hear to feel empowered? Do you need to hear that you can do it? Do you need to hear that you are smart enough or good enough?

Jupilings: How to become braver in life-

KR: You can become braver in life by trying and doing things that are out of your comfort zone or that you didn’t think you could. This will help build your confidence.

Jupilings: How not to take things personally-

KR: You can stop taking things personally by recognizing that it’s usually about someone else’s issues and not you. These issues might be that someone might have a bad day or be under stress for example.

Ask yourself if they are like this with everyone? If they are like this with others than it is not personal.

Be curious and wonder why that person might behave that way? If it’s a bully. Were they bullied at some point in their life and now bully others? Is it someone who is shy and that’s why they have trouble with eye contact, responding, talking? When you can try to understand why someone behaves a certain way you can free yourself from taking it personally.

Jupilings: What are your 5 golden tips to help us develop a growth mindset-

KR:

View all obstacles/challenges/criticism as a learning opportunity
Embrace imperfection, mistakes and failure
Enjoy the process of getting there and don’t hyper-focus on the end result
Learn from the mistakes of others
If you haven’t mastered something yet, allow time to practice and improvement.

Jupilings: We do negotiate with ourselves and others each and every day, what are the necessary traits that need to be nurtured to help us negotiate from a position of strength-

KR: Non-judging is one of the attitudinal foundations of mindfulness. Any tips or practice that will support our efforts to adopt a non-judgemental attitude.

A tip that will support our efforts to adopt a non-judgement attitude is to be more compassionate with yourself and others. A good way to do this is to think of someone you deeply care about and want to protect such as your child or best friend. Now ask yourself if you would ever say those thoughts to your best friend or child. If you wouldn’t think about what you would say to them instead and say that to yourself.

Jupilings: “If one does not understand a person, one tends to regard him as a fool”. What are your tips to deal with our lack of understanding and to stay calm in unpleasant situations or being annoyed by people’s behaviours-

KR: A tip is to try to have empathy and to try to put yourself into that person’s shoes. Become curious about what made that person act or think that way. Remember we are all doing the best we can with where we are. Remind yourself of all the times in the past that you didn’t know any better and also acted like a “fool.”

Jupilings: How do you deal with setbacks-

KR: Setbacks are a normal part of life. I expect setbacks to happen. I factor the expectation that setbacks will occur into everything I do. It means whatever I want to do will just take a little longer and little more work to get there and that’s okay. That’s part of life.

Jupilings: What is your life motto-

KR: Action leads to success. Every little step forward will get me closer to where I want to be.

Click on the link provided for more information about www.psychcompany.com

The Power Of Patience – Foundation of Mindfulness #2

What patience is not is tolerance. It is wisdom to recognize that things unfold in their way, and there is always a motive or explanation behind crude incidences or maddening behaviors of people. Patience is to grasp that an act’s expediency, such as getting angry, does not clarify or resolve frustration encountered by unexpected circumstances.

The intensity of what annoys or displeases is how you perceive the intentions. Still, whether deliberate or accidental, it is up to you to fuel haste into a situation out of fear and anxiety or to realize that you will benefit from a strong pull on your impulses.

During your lifespan, confrontation happens, and on many occasions, your rage starts to mount. Although, knowing well that keeping your temper under control is the wisest choice, it is not an easy task. How can you interrupt the impatience and remain calm in the face of irritating people? Well, according to the French philosopher Emile-August Chartier (known as Alain): “Never say that people are evil, you just need to look for the pin”. Consciously assuming that some internal suffering drives others’ irrational behaviors that cause agony, surely will support your efforts to curb the anger. Switching your emotions from agitation to compassion and empathy allows you to control your thoughts and actions.

We can grow out of the habit of impatience, mindfully. Clearly, you are aware of nature, change of seasons, the harvest, or the metamorphosis of butterflies; the common thread is that the process has different stages and is on a different timetable. In nature, you wait for the full cycle with patience; maybe if you apply the same principle in all your endeavors, the course of action and the psyche during the undertaking will allow you to be in the moment and live a rewarding life.

Screen Shot 2019-06-10 at 2.35.25 PM — Art by Aykutmaykut

Try these strategies to cultivate patience:

Set a rule: lean back, take deep breaths, and count to 15 if the tension is rising.
Scan your body and relax the tense muscles.
Consciously choose to be calm.
Act patient, talk slowly.
Actively listen.
Practice empathy the same way you offer it to children
Remind yourself that unpleasant, frustrating, and dreadful circumstances arise, and it is out of your control. The only thing that you have full control over is your ability to remain patient.

Non-Striving – Foundation of Mindfulness # 5

One of the pillars of mindfulness meditation is based on non-striving. An attitude that helps us disconnect our energy & emotions to the outcome of a task at hand or a pursuit. What it means is that the only thing worth striving for is to be in the moment. Like in a meditative state, you seek to stay calm and reach the highest point of being; the non-striving approach shifts your focus from the result to the action.

The idea is not to abandon your desires and goals in life. On the contrary, it is about you pushing that boulder up the hill and not looking at the peak of the mountain but have your eyes on the rock while using your energy to push it forward. Recognizing that you and your diligent efforts are good enough, no matter the outcome.

Screen Shot 2019-06-14 at 12.05.01 PM — Igor Morski Art

Nike’s slogan “Just do it!” is the perfect example of a mental state that has set a goal, is fully immersed in the performance, and is not controlled by the result. To give you a clear image of how to practice a non-striving attitude is to partner your goals to your intentions. Let’s say you have set a goal to complete a project at work by a particular time. Now, if you integrate your goal to expand your knowledge and nurture your team, then the stress will be reduced, challenges will be seen as opportunities, and the exchange of ideas and support will be welcomed. The reason is that intentions within you set the tone to move towards your goals and life in general. Once you are clear about your intentions, the focus on the course of action will drive you to do your best without anxiety or stressing over the unknown future.

Non-striving takes patience and a non-judging mindset. Every day choose an activity to loosen the grip to an outcome. For example, you go for a walk every day to lose 10 pounds. The goal is clear; now add the intention to enjoy the scenery and greet everyone you meet along the way. Pay close attention to your body and emotions when tension arises every time you think about your goal, and when you let go of the outcome. The exercise will cultivate the strength to detach and learn the non-doing attitude.

On the final note, the ability to stay focused is the driver to reach your goals. Never allow the feeling of worry or the uncertainty of an outcome derails you from materializing your dreams.

For more information on mindfulness meditation, read “Full Catastrophe Living” by Jon Kabat-Zinn.

Make It Happen! How To Change Your Mindset & Thrive.

The present time is full of possibilities, so why can we not edit our thoughts to actually see the threads that can lead to a desirable experience? Almost always, the answer boils down to our inner struggles to keep things together! Every day, we are bombarded by stressful questions or circumstances, by the urgency of decision-making, or feeling anxious about the unknown future. We might have a master plan; however, we will encounter setbacks or disasters along the way. Often, the course of actions needs to be modified, adjusted, refined, or totally removed to be replaced by the new approach.

Appropriately, we all need supporting tools, strategies, and definitely a mindset that helps us manage stress, anxieties, and improve the quality of life and our wellbeing. Deep interrogation of our attitudes reveals how we see the world and what mindset determines our value system. In Mindset: The New Psychology of Success, Stanford Professor Carol Dweck distinguishes between fixed and growth mindsets. Her research clearly shows the difference between the two extremes. The fixed mindset has no safety net for challenges and disappointments, and the growth mindset develops tolerance in the face of adversity and frustrations.

If there is a seedling of desire planted in your heart, despite a voice in your head sending signals “No, this cannot be done,….”, make no mistake you are suffering from a fixed mindset! It’s time to pay close attention to your thought patterns. The good news is that you can develop a growth mindset.

Screen Shot 2019-05-24 at 5.13.03 PM — Art by Igor Morski

Invariably, we need to change our inner dialogue, identify our limiting beliefs, and cultivate a set of attitudes that will respond supportively and intelligently to uncertainties and setbacks. The amount of time we put into self-deprecating can be thrust into deliberate practice.

The view you adopt for yourself profoundly affects the way you lead your life. It can determine whether you become the person you want to be and whether you accomplish the things you value.”

Carol Dweck

Consider the following steps to shape a growth mindset and strengthen your abilities:

Mindful self-knowledge – consciously start examining your attitudes and your intentions. Detach yourself from your self-made identity. Take a bird’s eye of your inner perception and your destructive & hindering thoughts. Notice the triggers. Replace them with the desired mental pictures, value learning, and efforts more than innate intelligence.
Apply strategies into your daily routine– to develop a new communication network in your brain. Include mindfulness techniques, such as meditation, as an integral part of your day-to-day life, strengthening your neural pathways’ connections. Erase negative self-talk, create positive core belief that you can improve your abilities, and learn new skills.
“The power of yet” – (Carol Dweck) replacing the “I am not good at this,…” with “I am not good at this, YET,..”
Try new things – It helps with self-compassion and understanding of others, especially in difficult or worrisome situations. A beginner’s mind is curious, resilient, and creative.
Keep in mind that knowing is not enough! You need to practice!

Next, I will look into “7 attitudinal foundations of mindfulness practice” for us to monitor our inner dialogue to make good use of our neurons and rewire our brain.

Featured image by Aykutaydogdu