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This reminds me of a CBT technique known "Rumination Cues Action". It was quite useful in my case. The goal of the technique is to tackle the issue behavioural

This reminds me of a CBT technique known "Rumination Cues Action". It was quite useful in my case. The goal of the technique is to tackle the issue behaviourally, spot the rumination trigger and do something else so you can anchor yourself to back to reality. This should help you develop a habit of stopping worrying _before_ it escalates into rumination. This is roughly how it works: 1. Notice when you're ruminating (i.e. what are the triggers? e.g. "leaving the bed", "taking a shower"). Ideally, write them down somewhere. I’d use the Notes app on my phone for that. 2. Once you notice the trigger happening again, _do something else_! Example: if I noticed that I was worrying about _<generic, impossible to solve problem [1]>_, I'd leave my computer and grab a glass of water, stretch, text someone. Initially, I had to do this almost all the time, which felt a bit silly but after a few days I had less and less to put in my Notes app and felt generally more in control. None of this is a replacement for therapy, of course, but it's one of the CBT tools I've personally found helpful. Stretching 15m per weeks is not as good as visiting the gym, but it's still better than doing nothing. And this is low-hanging fruit. [1] pick your poison, in my case this could've been anything ranging from impostor syndrome to homelessness to cancer to war.

nonrandomstring 4y ago
Much of this seems familiar from mindfulness and CBT style approaches to rumination and catastrophising. However, I do have a problem with the word "just" and its possibly dangerous consequences. The opposite tendency is minimisation. You properly identify "impossible to solve problem" as a target, but without some care the label "just" might get attached to: Just a final exam. Just one burger. Just a little unexplained blood. I was expecting a second page to the PDF dealing with how to mentally process these labels and sort them into actionable and inactionable. Worry can be anything from a pointless, corrosive rumination to a very important instinct that your subconscious or body is telling you to do something about. Linking the feeling to a phenomenon and possible action requires attention which cannot be pushed down indefinitely.
- rpastuszak 4y ago
  I see your point, but I think this leaflet is aimed at the people who have a tendency to overthink and ruminate as opposed of ignoring issues, hence the approach. You'll be rarely ruminating about something that is a real, actionable problem. Instead, you're more likely to be ruminating about something, anything that isn't the actual problem at hand. So, in a sense, ruminating can be a form of escapism. That's why I don't worry too much about the use of "just" here. At least personally, I don't think it's likely that I'd follow this approach and end up _avoiding_ problems. Reason: it's easier to spot either extreme when you step out of your head even for a moment. PS. When I worry too much about something I can't control (e.g. silly office politics) I try to figure out what is the thing I'm _not_ thinking about (getting the release done, having a difficult workshop to run). PPS. I'm not a psychologist, but I read some interesting perspectives on the problem of avoidance when researching Schema Therapy. Surely, there are better materials than that, but I found it personally interesting and you might too.
  - nonrandomstring 4y ago
    > the thing I'm _not_ thinking about Yes, interesting point. I think that's a good thing to investigate. Thanks for the thoughts,
- deleted 4y ago
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- ergonaught 4y ago
  This isn't about labeling the target. It's about labeling the entirely unhelpful "just worrying", which they identify in the very first bubble. "Just worrying" about a final exam is an entirely accurate and useful label. "Just worrying" about it will not accomplish anything useful or helpful. Labeling it as "just an exam" may or may not be useful/helpful in some circumstances, but those aren't the subject of the PDF.

nonrandomstring 4y ago

Much of this seems familiar from mindfulness and CBT style approaches to rumination and catastrophising. However, I do have a problem with the word "just" and its possibly dangerous consequences. The opposite tendency is minimisation. You properly identify "impossible to solve problem" as a target, but without some care the label "just" might get attached to: Just a final exam. Just one burger. Just a little unexplained blood. I was expecting a second page to the PDF dealing with how to mentally process these labels and sort them into actionable and inactionable. Worry can be anything from a pointless, corrosive rumination to a very important instinct that your subconscious or body is telling you to do something about. Linking the feeling to a phenomenon and possible action requires attention which cannot be pushed down indefinitely.

rpastuszak 4y ago
I see your point, but I think this leaflet is aimed at the people who have a tendency to overthink and ruminate as opposed of ignoring issues, hence the approach. You'll be rarely ruminating about something that is a real, actionable problem. Instead, you're more likely to be ruminating about something, anything that isn't the actual problem at hand. So, in a sense, ruminating can be a form of escapism. That's why I don't worry too much about the use of "just" here. At least personally, I don't think it's likely that I'd follow this approach and end up _avoiding_ problems. Reason: it's easier to spot either extreme when you step out of your head even for a moment. PS. When I worry too much about something I can't control (e.g. silly office politics) I try to figure out what is the thing I'm _not_ thinking about (getting the release done, having a difficult workshop to run). PPS. I'm not a psychologist, but I read some interesting perspectives on the problem of avoidance when researching Schema Therapy. Surely, there are better materials than that, but I found it personally interesting and you might too.
- nonrandomstring 4y ago
  > the thing I'm _not_ thinking about Yes, interesting point. I think that's a good thing to investigate. Thanks for the thoughts,
deleted 4y ago
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ergonaught 4y ago
This isn't about labeling the target. It's about labeling the entirely unhelpful "just worrying", which they identify in the very first bubble. "Just worrying" about a final exam is an entirely accurate and useful label. "Just worrying" about it will not accomplish anything useful or helpful. Labeling it as "just an exam" may or may not be useful/helpful in some circumstances, but those aren't the subject of the PDF.