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It’s too bad we aren’t equiped as people with warning lights. “Danger, anxiety levels are reaching catestrophic proportions!

Mental catastrophizing occurs when a thought enters the brain, followed by another thought about what might occur, followed by an even worsening series of thoughts. Until one perceives that the situation is unbearable or catestrophic.

Here is an example:

You have a conversation with your partner leaving you both in disagreement. As stress levels rise, you feel as though you are not being heard or listened to. You  eventually leave the situation without closure. Your mind continues to dwell on the previous encounter and eventually jumps to the conclusion that “he/she is probably going to break up with me, leave me or abandon me.” In reality, it may be a situation that needs more time to for both of you to process what was said. There may be a whole list of reasons why you may be in disagreement, but one or both of the parties somehow jumps to the conclusion that the “worst” is about to happen. This is an example of catestrophic thinking.

Cognitive behavioral therapy (CBT) coupled with stress reduction techniques are effective ways of countering catestrophic beliefs.

First, give your body permission to take a “time out.” Your brain will be able to think more clearly if your body is calm and relaxed when you revisit the conversation at a later date.

Second, counter your thoughts with an opposite action. Instead of saying to yourself, “he/she doesn’t love me anymore,” look at other positive possiblities and run those through your mind. Maybe he/she is tired, or having a bad day in general. Maybe a cold or the flu is coming on. Maybe it is a situation where the two of you may agree to disagree.

By countering the onslaught of catestrophic thinking, anxiety levels will have time to come down allowing the higher reasoning area of your brain to become more accessible.

Putting a stop to the spiral of negative thinking will allow give you the necessary time and energy to analyse the situation more clearly.

Try it next time you’re feeling like the “end” is near.

Being mindful simply means that your mind is uncluttered and free to focus with clarity and vision on a single event, item or activity.

This concept while popular in Eastern societies is not as common in our Western culture. Our beliefs are more aligned with the benefits of mental multi-tasking: holding “many” thoughts simultainiously in an effort to be productive. This behavior is often rewarded and reinforced by society.

Not so fast though. A recent  New York times article titled, “Slow Down, Brave Multi-tasker” debunks the notion that multi-tasking is the key to productivity.  Neuroscientist René Marois, from Vanderbilt University posits that that “the human brain, with its hundred billion neurons and hundreds of trillions of synaptic connections, is a cognitive powerhouse in many ways. But a core limitation is an inability to concentrate on two things at once.”

Try these mindfulness exercises:

Really listen to your friends, associates, partner or child. The next time you are approached with a question, actually stop, look at the person, clear your mind and focus on the content of the message. This is mindfulness.

Be present and in the moment. If you are sitting in a meeting, conference or other gathering, clear your mind and focus on the speaker’s every word. If you’re thinking about where you’re going to have lunch, or what you’ll be doing on break, you are NOT being mindful.

Becoming mindfully centered is a gift that will improve relationships, careers, and decision making to name a few.

Please share your tips on becoming mindful.

I grew up with a father who loved the great outdoors. He passed on this gift to me and it has become a source of strength and guidance throughout my life. Connecting with nature reminds me of the Walt Whitman quote, “With every leaf a miracle.” To make a statement like this, one would need to be observant of life in all it’s magnificence.

When is the last time you took a pause and reconnected with nature? Do you find yourself anxiously engaged in so many projects that there is no time to sit on the grass and feel the texture against your skin? Do you recall that sense of awe and wonder experienced the first time you scooped up sand in your hand and let it sprinkle from your palm? 

What will you pause and notice today?