Why we burn out at an critical moment and how to avoid it.

Why we burn out at a  critical moment and how to avoid it.

Why is it that someone makes a super result in training and burns completely in a competition? Or why someone is a super good performer in front of their team but can’t speak when they have to do the same thing in front of TV cameras or an audience of 200. Or the anxiety of the exams, which is known to everyone, if you have to answer your turn, it is almost empty and not a word comes out of your mouth, or it is not a familiar feeling. You must seek the answer in one phenomenon that strikes us all in different situations – tension.

We all seem to know what tension is. We know the feeling man creates in us – it could be “suffocation” in the language of athletes or “running together” in so-called everyday work situations. Of course, sometimes, unfortunately, less often, it can also be, paraphrasing one of the well-known drink ads – “I have wings”!

In general, we still know, based on our experience, the situations in which tensions arise. Be it a competitive situation, a performance, a meeting with a stranger, or a moment of truth in an exam. And we also know what tension tends to do with us in the worst case: what we feel, including physically (dry throat, palms sweating, stagnation, like moving in a slow-motion, or vice versa – rushing and rape, running out of mind, etc.). But for the most part, we don’t know two things: what exactly is this tension? And secondly, how to deal with him?

Other people and the irreversibility of time.

We are starting with the first question. Read several articles and books on this; one answer has not yet done found. Instead, they try to define tension through what we do to us. In other words, it interferes with our ability to focus on what is occurring done, sometimes in a way that we perceive ourselves and sometimes in a way that we do not understand—and often causing a decline in performance.

Somehow the tension seems to be related to other people – someone else’s possible assessment. And on the other hand, the awareness of the moment also plays a role – I have to be in shape at that moment, I can’t play it again. However, looking for an answer to the first question does not seem to help us much further. However, the answer to the question: how to deal with tension helps?

I read Dave Alred’s recent book, The Pressure Principle, and at the moment, it seems to be the best and most concrete book I’ve ever read on tension and stress management. Alred is a well-known Performance Coach who helps top British athletes, especially rugby players, footballers, cricketers, golfers, train and develop mental strength to perform at peak levels and to the best of their ability in stressful situations. “Help to keep his cool,” as his job description sounds in English.

The methods he uses in sports are extremely easily transferable to everyday work and private life. So, eight ways to turn tension situations to your advantage.

1. Make yourself big

Tension inevitably leads to an increase in anxiety. Some describe it as a feeling butterflies fly in the stomach at once (which is a natural feeling. The body prepares for the exertion and tries to turn off the gut; we do not usually need a stomach and its contents for quick and robust work. , the question is, how do they get everyone to fly in one direction.) A physical, confident posture, or how our body looks and feels, affects anxiety and self-confidence by pointing one in the right direction regarding the result and raising the other.

Going trapped with a sloping shoulder and a cramped body is the surest way to stay awkwardly speechless when you get there. So, make yourself physically big! Shoulders back, back straight! And further, if you leave yourself sloppy and don’t take care of yourself, others don’t care about you, and what you have to tell is there are exceptions, but the inner feeling must be right.

2. Keep an eye on your story

Try to watch yourself and listen to what you are saying to yourself and others. As someone approaches the kick-off, some people start talking about how they still can’t get full because “you know, this old injury.” The other begins to sigh before stepping on how he “definitely” fools himself. And the third can assure himself: I must not ride against a tree, I must not ride against a tree, I must not ride against a tree! And the only thing he later observes during the performance and where he hits right is the tree, even if it is the only one within the nearest kilometer radius.

Whether in our heads or to others, language and what we say is highly influential in behaving in a tense situation. Yes, I had an injury, but it’s over, and it won’t affect my score anymore. Instead of thinking of myself as a performer, my focus is under my control – that is, I do on stage. And so on. By the way, “I have to be positive!” type of thing because it’s an empty slogan. The self-confidence that does not break the first hurdle needs facts to build on.

The responsibility you take on will help you tremendously in this situation. If you drive, then you are responsible for yourself and other people; bring the tension to be expected what you feel internal, then it will remind you in a tense situation that the ghost is not that big when it first seemed.

3. Conscious and continuous learning

To explain, it means consistently pushing yourself out of the comfort zone, training new things, doing it constantly and in small pieces. If the coach has written the plan four × 4 minutes all-out paragraph, make the last section 4.30. Why? It doesn’t add much to physical training, but it moves beyond the comfort zone – “yes, if I want to, I’m capable of it” is a valuable piece of knowledge. Or if someone says you should talk about something in front of everyone at the next seminar, say yes right away before you think about it.

4. Keep your attention in the right place at the right time

In essence, this means consciously directing attention – either to yourself or to yourself, for example. If you are learning something, new techniques, English, driving, it is wise to do it consciously at the beginning or even thinking with your head: what I’m doing now, how it looks, and so on. Conscious learning.

However, suppose you are already in a tense situation. When it is necessary to perform: in a competition, in front of an audience, it is no longer the right place to start thinking about the nuances of technique or the beautiful sound and grammar of the language. Not to mention that I start to think about how I look. It is necessary to focus on the so-called narrow-mindedness – the critical activity, the listener in the back or the back of the driver—one thought at a time.

Focusing on the wrong place and attracting too much information is also the main reason why sometimes, in a situation of tension, we are struck by so-called stiffening, “suffocation,” where we begin to look and analyze ourselves as if. However, this means coordination, slowing down of movements, a sharp decline in response speed and capacity.

5. Behavior training

The golden rule we probably all know. But for some reason, it doesn’t always follow. If you want to perform well under stress, you need to train it behaviorally, which means that just thinking about the tense situation and the activities is not enough. And the great result is divided into three stages of behavior training:

  • Practice (or conscious exercise)
  • Repetition (or automation of activities)
  • Competition (or repetition under stress)
  • Iron nerves are a combination of experience and repetition rather than a gift of genetics.6. Consideration and adaptation to the environment
  • One essential skill – precisely the skill because it is learnable – is the readiness for the unexpected. As human beings, we all have an irrational, unfounded expectation that things will continue to happen in the world as we have planned. Unfortunately, this is not the case in most cases. In other words, situations change, expectations change, plans also need to change.
    Self-esteem is one of the biggest problems that people tend to do to their detriment because we don’t feel adequate at the moment, even if the preliminary work has been extensive. You know absolutely everything you can learn about it, please don’t do too much to yourself and don’t let yourself down. Not valuable for you.
  • Besides, You can also foresee some “surprises.” For example, the likelihood that you may lose five important conversation points when appearing in a queue may not be so low. Or that the starter from behind will catch me already in the first kilometer. Shall I take her bile or give up, explaining to myself that “I came so fast, I guess I’m weak today”?And this tense environment must then be trained, or sometimes artificially created for oneself. If there is an actual performance in front, practice with the audience, not just in front of a separate mirror.
  • 7. Sensor closure
  • In a situation of tension, a strange thing happens to our attention – it gets much narrower. The pulse rises exponentially, beginning to affect our judgment, not to mention our ability to perform precise and complex actions and speak meaningful and coherent talk. The phenomenon of sensor closure is inevitable. The body and head prepare to respond vigorously and quickly in a tense situation. Everything else is empty, choices become accessible, and all body and mind activities recede behind that one choice. All this significantly reduces our ability to make the best decisions in a tense situation, i.e., to adapt to the environment.Of course, you can also train it to buy yourself more time before the sensors close. Above all, it means practicing the sequence of activities until automation: I start with that, then I do it, then I do it, and so on.
  • 8. Focus on the means, not the outcome.
  •   The last tool for succeeding under pressure is perhaps even the most effective. Critical focusing on the process, activities is the best friend of a good result. Of course, this presupposes a plan, a sequence of activities, or even a critical activity focused on thought.
  • Why is focusing on the process more effective? There are two main reasons: the actions, or what you do, are under your control. But the result is not. It may depend on many factors that you have no control over, from other people to the weather. And secondly, focusing on activities also calms the person’s so-called monkey brain, the emotional center, which is actually behind the tension. Seeing the plan, the monkey brain (hopefully) makes sure things are under control and goes back to sleep. And it takes excessive stress and anxiety with it.Ah, one more simple thing. Never tell yourself or others before the challenge ahead: calm down! Because it doesn’t help. Say better: it’s exciting! Because it helps to make butterflies fly in one direction. Exciting, tense moments!

Simple techniques haw to help reduce tension and stress and stay balanced.

Simple techniques haw to help reduce tension and stress

and stay balanced.

Constant tension. Unexpected tasks, new responsibilities. You try to ensure that life continues to be good or at least does not get worse, but there are more and more sources of tension. The Covid-19 pandemic has also done warned that it could become a mental health crisis. How to cope with such pressures and act calmly and in a balanced way? Read what we don’t know about stress yet!

Constant tension, stress, and yourself


“Today, we go deeper into psychology, and we do it in practice right now. it is possible to overcome stress. “

Please take a minute to see if you find yourself in a stressful situation. Do you feel tense? Do you think this tension within you? It seems that some external factor causes stress – the feeling of pressure always starts inside.

But on what? In response – to the situation. Thus, stress does not create by other people but by ourselves – it exists inside us as a reaction and is triggered by triggers.

These triggers can be anywhere – at work, at home, in your imagination. Can these triggers – the external situation – be changed? You can get away from a stressful situation, but when you get into a stressful situation again, do you notice how the tension starts again?

So stress exists within us as a reaction. Others cannot and will not take it there. But you can do a lot here.


Exercise: Where do you experience tension and stress?

In terms of repetition, let’s do another exercise. Please shut your eyes and think about a stressful situation.

Notice where the tension comes from in you? Does this tension build up inside you – is it experienced within you – in your body?

Did you gain practical experience of feeling stressed within you?


When you feel tension and stress, you can’t be tense or stress yourself. But who are you then? Who is this experience?

You ask about difficulties – anxiety, depression, negativity – but let’s start with simple things. Let’s find out who you are first. Who are you as a whole?

If you look at yourself as a whole, you may notice that you have different phenomena and movements inside. Do you orient yourself in everything that happens inside you?

I represent the tradition of knowledge, according to which man does divide into five groups of different types of phenomena. These are different levels of existence – five different views of a person. We have five kinds of phenomena that make us whole.

Please practically look at you again: you have a body. The body has functions – in everyday life, we ​​feel different body sensations. In addition, we feel emotions daily – feelings, experiences. We also have other thoughts, and we can also notice different things – that is, the use of consciousness, consciousness (consciousness ability), and we exist – we have existence. You exist.

It is a holistic view of man – a system of five bodies. All the problems you asked about are directly related to these five different levels.

Exercise: finding consciousness

If all other levels are easier to find, then consciousness has yet to be discovered. If you are conscious or not unconscious, you have consciousness speaks of the existence of the level of consciousness. You can realize that you have consciousness. If you ask yourself what makes me conscious, you will find consciousness.

What is the level of consciousness?

I need to add a little knowledge here, which explains the five levels I mentioned. It does generally believed that the body creates human thoughts and emotions. But scientifically, the claim has not been substantiated and is the level of a hypothesis that has come to us through popular scientific writings and theories.

Scientists are still working to find out where emotions and thoughts come from you. Even less does science know about consciousness today? In science, the subject of consciousness is called a significant problem of science.

What is consciousness? We all use it – we are conscious. At the same time, we are not aware of consciousness – neither actively nor practically. The use of consciousness, awareness, however, explains a lot, gives insights about oneself and others as well.

Sometimes we use it when we understand something well, but we have not learned to use it purposefully and constantly.
In the old traditions of realizing one’s full potential, consciousness’s critical role has always been emphasized. If consciousness is the part of a person that makes a person intelligent and allows a person to be conscious, consciousness can also be considered the fundamental basis of life.
Have you heard of mindfulness? It deals with the use of awareness and is widespread, and emphasizes our ability to confess. However, the use of consciousness and understanding can go further. Let’s go more profound today.

Exercise: who admits?

I ask you: if you have emotions such as stress, do you know that? Do you recognize when you have a feeling active? Do you also see when you have thoughts, imaginations, or memories? And who is it that sees these things – thoughts, emotions, and other things? Who is that?

Part of the significant problem of consciousness is also that subjective part of you. Even though science has not found that part of you – your existence – we all know that we exist and that we acknowledge things through our own eyes, the first person also tells about it.
If you go even deeper into this first-person awareness, you may find that you can watch what is running on in your head – you can watch the thought process.
This way, you can begin to understand a simple thing – first person – you, you can be aware of your thoughts.
That is a critical moment for you because this way, you will find the first person.

Technique: Practical first-person experience

Who are you then? Where is this first-person? It has sometimes been saying about the real you, the real you. Why natural or real? Because when you think about it, it looks and it seems that it’s you, in your mind.

There are I-thoughts. I like it, and I don’t want to, I am. And it looks like it’s you. These thoughts it’s the same with emotions. It seems that you are the one who has become emotional. But the experience is different. You are still the one who confesses your thoughts and emotions.

If you have a hard time finding the first person, you can also try this technique: please slow down your thinking, i.e., think 10-15% slower. It is possible! Did you find that you can be aware of your thoughts, their existence? The part of you that is conscious of ideas is the first person. You. Why you? Because you have an identity with that part. Please keep yourself in this first-person perspective. And now I’m going to answer your questions.


“What is the main cause of tension and stress?”

If you look at the issue of stress from a first-person perspective, the first person, the witness, can never be stressed. Focus is related to your emotions and thoughts that you – the first person sees and experiences. Experiencing means is associated with this stressful experience.

Take, for example, an emotional experience – you start to feel the emotion of stress, and it seems to you that you become that emotion. But the first person can never become one with emotion – you never mix with feeling. Emotions are of a different substance.

If you are emotional and even if you are stressed, if you ask: are you worried, you will quickly notice your emotional state, and you can say that I am afraid. This example shows that the first person exists. Inside you – you – you can notice your emotional state.

What triggers this active stress state – the process? We have many ways to activate stress inside and out. From the outside, when someone tells you something, it gives you an urgent and essential task – you have to do it, but there is little time. Intensity strikes. This situation activates the emotion inside. Or sometimes you force yourself, and the feeling starts the same way.

Stress is your personal experience. For example, there are many causes of stress in family life. However, not all causes are stress itself but trigger for stress emotion. Thus, stress occurs mainly caused by emotion – an inner feeling of stress.

Thoughts without emotion do not create tension or stress.

By the way, thoughts without an emotional component do not cause anxiety. Because ideas are naturally neutral – just information; however, when studies are “supported” by different emotions, the thoughts begin to have an emotional meaning and become a set of stressful situations.

In other words, when emotions start with thoughts, a feeling of stress arises. For example, you have to be fast, successful; you can’t solve a complex problem in life – you get nervous or brittle: to do these things fast, with immediate energy, quick emotions start.

For example, if you become angry, it is also fast energy. Anger, however, strongly affects the physique. The muscles remain tense, and then there is also physical stress – it starts with emotional tension, and this change spreads to the physical body’s priority.

There is another significant cause of stress – fear.

Fear is related to one particular energy, which is not an emotion in itself. It is possible to learn to use the energy of fear so that the feeling of fear disappears. All that is left is the powerful energy with which it is possible to fix many intelligent things quickly and operatively. It’s not adrenaline! The only particular point that you can learn to apply separately.
So the leading causes of stress are emotions and fear – both do locate felt inside your body never come body.

“What can you do to live without tension?”

You can live without stress, but you must first understand one common but profound thing to do that. All of our internal reactions that create a sense of anxiety are in our internal system. You won’t get rid of them until you pick them up and release them. Nothing goes away in your life that is ingrained. That requires knowledge of how you can remove stress-releasing internal reactions.

If you learn this skill, you can change yourself. And not just in a stressful situation. If you learn simple techniques, you can release any different automatic emotional states from everyday life, including those that create stress. That’s how you can live without stress. No one is born with stress emotions. We have acquired them.

“What tips do you have that I could use right away?”

The first piece of advice is the first-person experience. Recognize who you are – the first person – and switch to this experience. When changed to a first-person experience, you can feel inner peace. That’s the first thing you can do. The real you or the first person is naturally already calm and balanced. So you become aware, aware of the first person, and awareness is already inherently balanced and fair.

This quality that we look for in life from different emotions, situations, thoughts, imaginations, yoga classes, meditations – remember: the first person already has it. You have your peace, your inner peace.

Of course, this does not imply that your thoughts and emotions will change if you find yourself in this way. No, they still exist and trigger automatically on triggers that come in from both inside and outside.

However, if you hold yourself in a first-person position, you will see that you can be stress-free, and if you are no longer involved in emotions and mental processes but witness them, they will calm down more. It is essential to know this. It’s easy to do: stay yourself and not be connected to thinking and emotions – stress does significantly reduced.

“How do I switch to stress-free living when I have a hard time believing it’s possible?”

In the first-person experience, you see that believing is actually about thinking. If you ask yourself from this point of view, is it true – are your thoughts about believing or not believing – are these thoughts, beliefs true or not? Maybe check the content of your reviews – do they reflect reality or not? Do opinions or ideas describe reality as it is?

There is a lot of misleading data in our minds, and these lies have not done proven by reality. When I say that a stress-free life is possible and the reason answers that it is not, I can say from my own experience that I know it is because I know it practically. If you don’t have that experience, then your mind can say it’s not possible. For this reason, it must first be an experience, and then the mind can say that yes, it is possible.

If you take a more intimate look at the work of your mind or thinking, you will see that it speaks of you, speaks as if on your behalf. If you compare this to the experience of the first person, you will know that you have two selves – one is accurate, and the other does represent in your mind.

Which one is real, then? Do your thoughts in your head represent your mind, its content, or do those thoughts represent you? Investigate this question a bit, and if you summarize this topic for yourself, you will get confidence.

The mind never represents you. The reason only describes itself – the thoughts contained in mind. What I am explaining may not be expected, but it does base on the first-hand experience.

Usually, you never control whether the mind contains truths or not. Instead, you believe what you think. However, use the experience of the first person and see if everything in mind is true or not.

“How do you stay relaxed in a group of people with a lot of different opinions, agendas, and energies? It’s exhausting.”

We become nervous when, on top of other people, the part of our inner world that is automatic starts – automatic reactions to others. But if we get rid of our responses, that’s possible.

In practice, this means that when these reactions no longer exist, no one can trigger them. Even if there are triggers (others are doing something), you will no longer react – stay calm. This way, you can be stress-free in different groups of people, with different opinions, agendas, and energies.

“How to deal with cynical people in your life?”

They are challenging to deal with because it is not that they exist, but you cannot change them. If other people have tried to change you, have they succeeded? They may have influenced you a little, but you can only change yourself. It is not possible to change others; it does not work.

However, when you change something in yourself, in your inner world, the attitude towards others – the automatic reactions to the – changes. Sometimes this is enough for change to take place in another. If you don’t react to them anymore, they won’t respond to you either. The experience of many practitioners has proved that. It works.

If you change, but negative people still exist in your life, you may be able to avoid them. Of course, this is difficult for spouses and colleagues, but you may be able to stay away from other negative people more.

Technique: How to stay at the center?

To remain undisturbed – calm – in terms of other people and situations, it is necessary to learn to stay present – as a first-person. What is the present? The current means that you are now – at all levels – here and now.

When does your heartbeat? When are you breathing? They do not appear in the past or the future. The heartbeats now, the breaths – everything happens now. But we often don’t understand it – for the sake of common sense. The mind creates the impression of the past and the future. But with simple questions, you can get rid of the illusion of the past and the end.

Please remember something from the past and ask yourself: when will I do it? You are in the present right now. Please imagine something in the future and ask yourself again: when will I do it? You are in the current again.

The first person is only present. And staying in the present is a moment of truth. Why? You are no longer dealing with a mind that creates an artificial impression of the past and the future. You can get rid of it. And stick to that truth.

Look: if you think, imagine, ask: when will this happen? Not why, but when? Just ask about time. And when you ask that way, you come to the present – to consciousness and the first person. If you practice it often, you are more and more in the present. You connect emotions and thoughts (mentality) to your true nature. That is an essential change in life – to stay in the present.


“Instead of alcohol, eating, drugs and medicine, how can we get rid of tension and stress right away?”

Stress cannot be relieved this quickly because it is a process. The substances listed cannot relieve you of stress immediately. However, they can help replace anxiety with another experience. These substances do not save the problem but replace them.

If you learn to release emotions yourself, you can remove these stresses quickly and effectively. Liberation does not mean suppressing or living out or covering with ideas or replacing them with other emotions, but that the tension is released from within and never comes back. It is inner learning – learning from them.

“How to deal with anxiety, weakness, and depression?”

Incidentally, the causes of depression have not been found in science so far – there are only a dozen hypotheses that have not been scientifically proven by 2021. From the Art of Conscious Change (TMK) method based on direct awareness, depression is a coping disorder caused by the chronic recurrence of some emotions. Maybe depression is an emotional state.

Depression has different phases, and the main problem here is one specific type of emotion. Emotions do usually classified as either good or bad. In Kriya yoga, however, we view emotions as different types of energies – activities. We have three types of such emotional activities.

Some emotions are active, such as anger – it can start with a bit of feeling and grow into a big one. Then we have slowing emotions such as laziness. You probably know from reality that when you become lazy, you quickly become slow. Depression is characterized by slowing down emotions.

The third type of energy is intermediate, or emotions, between negative and positive and slow and fast emotions. These are balanced emotions and best support everyday life.

Depression is thus an emotion that slows down activities in life. For example, if there is a chronic emotion of depression, it is difficult to trigger positive emotions because we cannot feel different emotions simultaneously.

Emotions can pass quickly, but we can only feel one at a time. In other words, if you are currently active, you cannot be inactive at the same time. If you love and feel that emotion, you can’t have an active “I hate you” feeling simultaneous. It may start in a moment, but then it is the next emotion.

But we don’t know these things about emotions – there are no so-called experts on this subject. We often don’t even notice when a feeling arises, how it works, how you become calm again, and how the next emotion starts.

If someone has depression, it means that the emotion is chronically active. How are emotions activated chronically? Through the mind.

If you listen to your thoughts, you will see what is there. For example, you see that there is some information about inactivity. There are various reasons you don’t have to be active or why it doesn’t matter to you. Thoughts can “kill” your activity. For example, you are depressed and have an idea to take action. You would jump up and start cleaning. The next thought in your head says that it doesn’t matter – don’t do it, there’s no point, no reason, no need, and so on. Is it familiar?

Exercise: How does the mind trigger emotions?

You can read your mind – become aware of thoughts. As you become aware of your thoughts, write them all down on a piece of paper. By seeing them and reading them on paper, you will begin to understand how the mind and beliefs trigger emotions that remain chronically active, making it very difficult to escape.

How do you begin to understand what is going on?

TMK teaches how to get rid of chronically activated emotions. We have many of them from different periods of life. They also affect the physical body, pressuring it. However, it is nothing unique or personal. When you find out who the first person is – who you are, you will realize that you can feel emotion, but you are not what you think.

When chronic stress occurs, stress emotions are chronically active. When you look at what helps keep chronic stress busy, it is other people or situations or the thoughts and ideas of your mind.

It is difficult to change others – it is not possible, but you can avoid thinking and imagining. You can consciously switch to positivity and activate positive emotions instead of negative ones. It can also help you to a certain extent. But it does not replace release.

You can also listen to thoughts and see imaginations, but you are not. Understand? It is a simple distinction – divorce – observation without meaning, purely by noticing and acknowledging.

If you continue to notice this, the truth will begin to unfold for you. You begin to understand what is going on and no longer confuse yourself with emotional states or thoughts. You will start to understand who you are and what you are doing here. Who’s the boss here – who’s the main living thing here. And that this is your life or the life of your mind (thoughts) and emotions? When this becomes clear, you will begin to realize that there is another possibility.

And as you begin to develop that understanding, there will be a turnaround – a significant change – you will discover that you are pretty different than you thought.


Why you should keep a diary — to stay on track with your mental health.

Why you should keep a diary — to stay on track with

your mental health.

Writing diaries is a time-consuming activity where you are the first to remember where you wrote about your first kiss and didn’t dare to share it with anyone. It’s just like a secret covenant with yourself, where you write down your dreams that you sometimes don’t want or can’t share that belongs only to you.

You ask me I’m already an adult. And I’ve grown out of this kind of activity for kids. Everything is right. No one expects you to write a diary-like a child. This activity I am talking about has a much deeper meaning and has also been scientifically proven beneficial to your mental health.

Some people may think that a diary is only for recording everyday life. But usually, it’s something more. Science has proven that keeping a journal is immeasurable for your mental health because it helps you process events, evoke emotions, sharpen your mind, and even stimulate creativity.

In a new study distributed in the journal Advances in Psychiatric Treatment, researchers found that writing three to five times a 15-minute session was enough to help participants cope with emotional and even traumatic events. But it is not enough to write about events. How you write about them is also essential.

In the second study, researchers asked associates to write about one of three things. One group focused on how they felt regarding a stressful situation. The second group wrote about the thoughts and feelings they had when dealing with stress in told the third group to write about factual, emotional events in the media.

Participants who wrote their thoughts and feelings about some of the events could see the positive benefits of the event. They did not focus less on trauma or anxiety.

Those who wrote only about their emotions suffered more. That was perhaps because they focused on their negative emotions as they wrote.

However, research shows that writing down these negative thoughts is preferable to keep them inside. Even writing down negative thoughts prevents you from avoiding them, which is related to helping you cope more effectively with stress. Prevention is a huge problem in dealing with trauma. According to Kitty Klein, a researcher at the University of North Carolina, “if you have a traumatic or stressful event, your ability to pay attention and focus on the stressors of life is not what it should be.”

Writing in a journal benefits you focus on the problem at hand, making sure you don’t bottle everything inside.

How it helps

Even if you don’t have a stressful period, regular diary writing is still a helpful tool. Instead of processing emotions and thoughts, you can use a diary to recall your achievements and mistakes. While this may seem like a record for all worldly details, such as your new dishwasher or meeting at work, you will have a unique perspective on your day when you return to it later. Then you can start re-evaluating where you are and where you came from and where you go.

Putting a pen on paper is a cathartic and private way to deal with the stress of your daily life, whatever it may be. When you keep a diary, you can approach and release the anxiety that you own. Using a journal enables you to process your emotions in a safe and secure place.

Ultimately, keeping a diary allows you to relive the day or week’s events with perspective, which is a unique tool for dealing with difficult things.

How to start keeping a diary.

1. Cleanse your senses

Taking notes during the day is a great way to clear your mind. You can write down what happened and how you felt about it, and then you don’t have to hold those images in your head anymore.

You are writing things down and sharing them with a friend because you can take them off your shoulders like a significant burden of worry that you can’t carry or need.

Sometimes writing is even better because you can be sincere without worrying about what the other person thinks of you. When you register, then the main thing you should keep in mind here is no rules and no spacing signs. Write as if even the filth does include it. You can get away with it, and it will get easier.

1.1 Meditation is here the best you can do before, and after the suit you like

2. Improve mental health

Writing in a diary is an excellent way to relieve stress and improve your mental health because, as mentioned above, your mind is clear.

You don’t have too many thoughts running around in your head because you’ve let them go on paper. Studies have shown that even writing on a stressful topic for 15-20 minutes leads to significantly better physical and psychological results.

That is where you can calmly write about things you do to others with as much criticism as it takes. And glorify yourself to a rock star level, which is also a perfect sign if you can feel that way, then you are taken away from stress, and your life is getting better and better.
I feel like a rock star. This feeling in itself is perfect and elevating that scientists and psychologists call it just that, Feel like a rock star. A psychological expression means that if you are the best of the best, others will recognize you, this feeling must come from within, and others will look at you with a better look. Anyone could use this trick from time to time to feel subconscious as a Rock Star.

3. Increase creativity

You don’t have to keep a sincere record of what happened every day or how you felt when something happened. Keeping a diary means you have the freedom to write what you want, how you want.

Hey, you don’t even have to write! Draw sketches. Write in a secret language that you have come up with yourself, or add photos and souvenirs of things that happen every day.

One thing I’ve noticed about myself that helps is another psychological trick. Each time you start, write in the upper left corner if you are using paper. The three things you did today that somehow moved you or made you feel good that you did and are proud of yourself. This little trick makes you feel like you are valuable and have accomplished something, even sometimes something small like garbage removal or cleaning.
When you write such things down, you immediately feel better.

4. Keep track of your life

Whether it’s for yourself or others, keeping a diary means keeping track of your life. If you write only for yourself, you can use the journal to review past mistakes and use them as reminders to stop doing the same things.

It would be good to remember that negative emotions and events do write in the past form. Positive even dreams and all kinds of pleasant emotion events do necessarily noted in the present document. Make you ask why the simple answer to this would be to leave the negativity behind and feel the positivity right now. The paper is a gigantic message carrier that remembers and also fulfills your wishes later.

You can make a positive difference by writing down the highlights of your day so you can remember good things. If you are writing to others, such as siblings or children, you can write an autobiography so that your stories do not die with you.

5. Taking responsibility

Regular writing is a great way to take responsibility for therapeutic writing and other characters of your life. It’s a fun practice to try to write simultaneously every day – either when you wake up for the first time and want to share your day’s hopes and dreams or at bedtime when you can write about everything that happened.

If you have been able to write regularly, you can apply this discipline and schedule structure to other aspects of your life. You will see benefits in various areas, but particularly in your work life, where your written expression can improve, and you will find it easier to complete writing-intensive projects.

How to start keeping a diary

Now that you understand some of the advantages of keeping a diary, I bet you already have an interest in starting your own.

Before you get excited, think about the following items and make sure you go to the blog the way that works for you.

1. Get a new notebook

That is my favorite part of creating a diary! I like to go to the bookstore or stationery store to see the different sizes of the available options on offer.

You may want to choose a regular spiral notebook so that the defined lines help keep your thoughts on track. Or maybe you want a beautiful book with leather-bound pages, which is my choice to inspire your creative ideas.

2. Sign up for a blog

Maybe you don’t want to get stuck in a notebook at all. In this case, a blog may be the best way for you to follow your thoughts. Many different blog sites on the Internet are the most popular and easiest to use – WordPress and Blogger.

Please note that these sites are public, and people who know your name or email address can easily follow you. You can use a cover name or sign up for a privacy-controlled blogging platform, but it’s best to be careful with your network connection.

3. Download the application

You may want the freedom of a digital magazine, but you don’t want to post publicly to a blog. You don’t want to bother with a paper diary, but you already have a smartphone, so why not use it?

There are countless magazine apps for your smartphone, ranging from the look of an actual magazine to places where you can easily take notes.

4. Let your thoughts come loose

Once you have chosen your medium, let your thoughts set free. That is a place where you don’t need to censor yourself, so don’t get caught up in the idea of writing correctly. Write as the thoughts come, without editing.
No matter how you try to improve your writing skills, be careful when editing your diary. If you write a sentence and stop editing it, you will never be disappointed, and you will probably be disappointed.

Write everything down as it should, without thinking about how it sounds or what word might work better. That is the best way to get therapeutic benefits from diaries.

5. Do not specify instructions

You may want to rework the argument one day, but the next day you want to record some photos of your visit to your new art gallery.

You can even use a magazine to track your achievements at work or in your personal life and increase your self-esteem every time you review it!

The more freely you keep your diary, the more exciting it is to sit on it and work on it.

If you allow yourself to be creative and free, you are more likely to want to write every day, and not only will you have a fuller picture of your life and thoughts, but you will also feel better if you get all those thoughts out of your head and on paper!