Introspection

Get Everything Out of Your Head

September 9, 2021 By Nagesh Belludi Leave a Comment

When there’s so much going on in your head, you’re constantly playing mental ping-pong. All those unfinished tasks can indeed affect your ability to be present with anything that you’re doing.

Sitting down to write out all the things that are weighing on your mind can boot out the clutter. Per the Zeigarnik Effect, interrupted tasks and unfinished thoughts tend to inundate you with a constant stream of reminders. Just the simple act of capturing a task can achieve a sense of completion for the moment.

Get It All Out Of Your Head - Reduce Stress Clear off your cluttered desk, pour some tea, put on some relaxing music, light a candle, mute the phone, and write down all the things you need to pay attention to. Work stuff, home stuff, kids stuff, paperwork, school stuff, friends stuff—all the stuff! Get it all out of your head.

Writing down everything that’s occupying your mind right now won’t solve your problems, but it makes them evident. This exercise makes it a lot easier to make good intuitive choices about where you should focus now and where it’s okay that you don’t focus now.

Idea for Impact: Stop what you’re doing right now and write down everything you have in your head. Not only will this exercise put in perspective all those things you need to keep track of, but also it’s a great way to reset your day.

Mindfulness Can Disengage You from Others

August 28, 2021 By Nagesh Belludi Leave a Comment

This BBC article warns that mindfulness has a way of stirring people to think of themselves in more independent—not interdependent—terms:

A recent study suggests that, in some contexts, practicing mindfulness really can exaggerate some people’s selfish tendencies. With their increased inward focus, they seem to forget about others and are less willing to help those in need.

To counteract these effects, experts suggest other mindfulness techniques such as “loving-kindness meditation” (deliberately thinking about our sense of connection with others) and “mindful listening” (paying particular attention to another’s descriptions of emotional situations.)

Mindfulness Can Disengage You from Others Mindfulness is an expansive nonjudgmental awareness of one’s experiences. While mindfulness may help you get a deeper understanding of yourself and comprehend “you” and “your mind stuff” deeper, it takes deep listening, sensitivity, and empathy to learn about “others” and “you and others.” As you tune more into yourself, you should become more able to tune into others.

The original practice and philosophy of mindfulness meditation actually consist of many of these other features mentioned in the BBC article. Somehow, those notions have gotten lost in the monetization and industrialization of mindfulness in the West.

How to Stop a Worry Spiral

July 29, 2021 By Nagesh Belludi Leave a Comment

If you tend to worry a lot—about your weight or money, what others think of you, going to a job you dislike, your life path,—you can use a simple trick proposed by the self-help author Shannon Kaiser.

In Joy Seeker (2019,) Kaiser suggests turning “what if” statements into “I wonder” statements. This reframing exercise helps quiet down your anxiety-filled thoughts and refocuses your mind on the best possible scenario rather than the worst:

Worry: What if I fail and it doesn’t work out?
Wonder: What if things go better than planned, and I am happier than I ever thought I could be?

Worry: What if people don’t understand or approve of what I do?
Wonder: What if people love it and my idea is well received?

Worry: What if I am rejected?
Wonder: What if I am accepted? My life will change for the better.

When you are too consumed with fear, your vision narrows, and your mind homes in on the threats you’re facing at the moment. You can’t focus on what you want. You can’t see the truth of the situation. Choosing wonder over worry helps you tap into the possibilities instead of getting sucked in by the limitations.

Idea for Impact: Approaching uncertainty with curiosity can help you fight hopelessness. Rather than admitting a terrible outcome as a foregone conclusion, you become open to possibility. You avoid sliding down into a pit of dread and despair. You’re far more likely to come up with effective ways for coping with the situation in question.

The Unlikely Barrier to True Diversity

May 31, 2021 By Nagesh Belludi Leave a Comment

Corporate Culture---Barrier to True Diversity

As much as companies like to tout diversity, the definitive rule of getting ahead at work is to be likable—to follow the unwritten set of norms and adhere to your company’s culture. That is, you must fit and mix well with the rest of the “gang.”

As I’ve written before, likeability is a significant predictor of success. Well-liked people, especially those who work well with others, will advance. Those who aren’t very likable don’t usually get as far. If your company is conservative, you should be conservative. If the leadership is aggressive, snappy, and rule-bending, be the same. It’s better to be “one of them” to progress your career and endear yourself to your colleagues and higher-ups.

Every grouping of people, whatever the institution, community, or population, has an unwritten set of norms. It’s true for nations, in social groups, sports teams, and businesses. Wherever people form a group, they organically form rules. They institutionalize ways of doing things, traditions, and unquestioned assumptions. Such norms give the group a sense of identity. It’s natural. It’s tribe mentality. We, humans, are social creatures, and this is how we foster a sense of belonging.

Affinity Bias

Per affinity bias, human nature is such that people instinctively associate other people with labels, relate, and play favorites. Groups establish the norms and embrace and propagate them. The resulting categorization not only resists differences but also initiates prejudice and favoritism.

In professional settings, most workplaces tend to hire similar people and encourage them to think and work in the same way. I’ve previously written,

Even if nearly all corporate mission statements extol the virtues of “valuing differences,” managers stifle individuality down in the trenches. They are less willing to be receptive to different viewpoints. They seek to mold their employees to conform to the existing culture of the workplace and to comply with the existing ways of doing things. Compliant, acquiescent employees who look the part are promoted in preference to exceptional, questioning employees who bring truly different perspectives to the table. The nail that sticks its head up indeed gets hammered down.

Defining, fostering, and defending a corporate culture often becomes an exercise in clarifying ‘this is who we are’ and ‘this is who we are not.’ It engenders a strong norm, which builds an even more significant incentive to get people to think alike, get on, and tolerate or repel incompatible people.

Idea for Impact: Culture is a Barrier to Diversity and Inclusion

Culture is the unlikely—if unintentional—barrier to true diversity. Culture has a pernicious effect on hiring. It gives people ample reason to favor and engage who they believe to be “the right people.”

How to Think Your Way Out of a Negative Thought

April 29, 2021 By Nagesh Belludi 1 Comment

Think Your Way Out of a Negative Thought

The human mind can become more blinkered in times of emotional turmoil.

The reasons for negative thoughts aren’t always logical, but challenging the stimuli with the following probing questions can help you reappraise the situation and distance yourself from the negative thoughts.

What am I concerned about?
Is this thought mine or someone else’s that I’ve picked up on?
Do I believe this thought?
Is this thought accurate?
Is this thought realistic?
Are the barriers and threats really insurmountable?
What’s the worst that can happen?
Am I too harsh on myself?
What can I learn about this thought?
What belief is attached to this thought?
How can I reframe this thought to be more realistic and pragmatic?
How can I cheer myself up as I would a friend?
What’s an affirming baby step that I can take now to pick myself up and rectify this situation?

Idea for Impact: How you think about a condition influences how you feel about it. Often a thought-out, levelheaded analysis of the situation can unshackle the mind’s echo chamber and nudge you to think your way out of a problem and look beyond it.

Don’t Hide from Your Feelings, Accept Them

April 19, 2021 By Nagesh Belludi Leave a Comment

Emotional Acceptance---Don't Hide from Your Feelings, Accept Them When you’re feeling upset, angry, stressed, or sad, don’t deny, withhold, or hide from your feelings. Think about what it is that’s making you feel this way.

Emotional Acceptance refers to the willingness and ability to accept and experience negative emotions—to acknowledge and absorb them. Jan Chozen Bays, a pediatrician-turned Zen teacher, writes in Mindfulness on the Go: Simple Meditation Practices You Can Do Anywhere (2014,) a practical guide for engaging the mind,

A very important way to work with discomfort is to stop avoiding it. You will walk right into it and feel from within the body what is true. You investigate the discomfort—its size, shape, surface texture and even its color and sound. Is it constant or intermittent? When you are this attentive, when your meditative absorption is deep, what we call discomfort or pain begins to shift and even disappear. It becomes a series of sensations just appearing and disappearing in empty space, twinkling on and off. It is most interesting.

Mindfulness practice needn’t be just for negative emotions, either. Are you feeling happy and joyful? Calm and content? Apprehensive or remorseful? No matter the case, taking stock of how you’re feeling can help you realize that your emotions do not represent you. They don’t have to define your thoughts.

Practicing this self-reflective process regularly will help you better understand yourself, break negative patterns in your life, and react to emotional situations in a wholesome, more productive way.

Idea for Impact: Practice Emotional Acceptance—Feeling Bad Can Be Good

Emotional avoidance appears to be a reasonable thing to do. Yes, it provides momentary relief in the here and now. But emotional avoidance often involves denying the truth—and that isn’t a good foundation for a healthy life.

Over time, it only makes things worse to avoid the thing that scares you. Create the awareness to feel your feelings, label them, accept them, and then let them fade.

Five Ways … You Could Be More Optimistic

March 19, 2021 By Nagesh Belludi Leave a Comment

Manage negative emotions and yourself. People who lack the capacity to withstand psychological distress such as anger, fear, frustration, and sadness are at a marked disadvantage in life.
Let go of sunk costs. Don’t become stuck with poor decisions hoping that they will eventually work out in your favor. Cut your losses when something’s not working for you. Too much persistence can often be bad.
Stop thinking in absolutes. Shun blind optimism. Discard the myth of perfection. Even the most optimistic outlook may do little good without realism and flexibility. Learn to accept and forgive—there’s good and bad in all individuals and things.
Do without the word ‘should.’ Instead of telling yourself, “I should have finished that task last week,” substitute the word ‘could.’ Realize you have the option of exercising your own choice.
Practice gratitude. Make a list of all the people and things in your life for which you are grateful. Reflect on the richness of the events and relationships that have enhanced your life. Recognizing that you are deserving of all these good things will make you feel good about who you are and what you’ve done.

Bonus: Give yourself time to feel good. When you reach a goal, allow for a period of celebration before taking on the next goal. Treat yourself occasionally, but avoid escapism.

What Am I Sad About?

March 8, 2021 By Nagesh Belludi Leave a Comment

When you’re struggling with sadness, part of your feelings may involve experiencing a lot of distress and shame about how sad you feel.

You probably won’t even realize it’s happening, but you’ll feel like “I shouldn’t be this sad” and that “my sadness is a weakness.”

Befriending your feelings and feeling your emotions

It shouldn’t always feel like it’s just you.

When you acknowledge your sadness, you can actually perceive how you’re tunneling yourself into more gloom. Then you could do a much better job of accepting your sadness as it is, as the Bohemian-Austrian poet and novelist Rainer Maria Rilke reminds in the masterpiece Letters to a Young Poet (1929):

How could we forget those ancient myths that stand at the beginning of all races – the myths about dragons that at the last moment are transformed into princesses. Perhaps all the dragons in our lives are only princesses waiting for us to act, just once, with beauty and courage. Perhaps everything that frightens us is, in its deepest essence, something helpless that wants our love.

So you must not be frightened if a sadness rises before you larger than any you’ve ever seen, if an anxiety like light and cloud shadows moves over your hands and everything that you do. You must realize that something has happened to you; that life has not forgotten you; it holds you in its hands and will not let you fall. Why do you want to shut out of your life any uneasiness, any miseries, or any depressions? For after all, you do not know what work these conditions are doing inside you.

Thinking through “What am I sad about?” can help you get happier

Try to redirect the blame from yourself and recognize that sadness is a natural and reasonable response to the miseries of the world—some of them personal, some collective.

Yes, believing in yourself in the face of self-doubt can be challenging. But the extent of sadness isn’t immutable.

Thinking through Sadness with Self-Compassion You can trigger a vast shift in how you feel by dropping self-criticism and embracing a more kind, non-judgmental relationship with yourself. Sadness isn’t a state of sin.

Change “I can’t do this” to “this will be a challenge for me; it’s normal to feel anxious.
Accept “I hate this” with “this is a tough situation to handle, and I’m doing my best.”
Persuade yourself to substitute “I hate myself” with “I’m overwhelmed with low self-esteem at the moment, and I need to cheer myself as I would a friend.”
Instead of repenting, “I can’t believe it slipped my mind again,” let yourself off by acknowledging, “it’s difficult to balance so many things. Perhaps I need to let go of some of them.”

Idea for Impact: Befriending your feelings and not identifying with these feelings as your self can affirm not only who you are but also what you believe you can be. Even when you feel disturbed because you’re falling back into past patterns, bear in mind that simply being aware that you’ve retreated into going over the past is a precursor of growth. Self-awareness can pave the way to a great leap forward in your personal transformation.

How to Avoid Magical Thinking

February 22, 2021 By Nagesh Belludi Leave a Comment

How to Avoid Magical Thinking Magical thinking remains a subtle impediment to making sound decisions. The more you examine yourself, the more you can reduce your tendency to indulge in it.

Discover the truth for yourself. Beware of the tendency to let others think for you. Don’t believe what your parents, teachers, counselors, mentors, priests, and authorities of all inclinations have taught you from an early age. (The best predictor of people’s spiritual beliefs is the religiosity of their parents.) Question others’ underlying premises and discover for yourself what’s reasonable. Force yourself to test for alternatives.

Don’t believe what you want to believe is true. Many people believe in UFOs and ghosts, even when there’s no credible verification for any visitation from outer space or dead souls haunting abandoned buildings. Often, misinformation is cunningly designed to evade careful analytical reasoning—it can easily slip under the radar of even the most well-informed people. Shun blind optimism.

Consciously identify your biases and adverse instincts. Psychologists have identified more than 100 cognitive biases that can get in the way of clear and rational thinking. Explore how those biases could come into play in your thinking. Try to determine their motive. Work to extricate yourself from them to the best of your ability.

Demand proof when the facts seem demonstrable. Remain intellectually agnostic toward what hasn’t been established scientifically or isn’t provable. If you can’t determine if something is true or it isn’t, suspend judgment. Beware of anecdotes—emotionally swaying stories in particular—they are the weakest form of evidence.

Don’t believe in something that isn’t true just because there’s a practical reason to. If you feel emotionally inclined to believe in something because it gives you hope, comfort, and the illusion of control, identify your belief as just that. Faith is often no more than an inclination that’s not withstood the tests of reason. The process of faith is an absence of doubt. There’ll always be people who reject evolution for reasons that have little to do with evolution. Don’t act with more confidence in unproven theories than is justifiable.

Idea for Impact: Be wary of the influences that can put you at risk for magical thinking.

Give critical thinking and systematic evidence the central role in how you understand the world. Improving the criteria you use to judge the truth of things is difficult—but it’s of the essence. Have an unvarying, well-balanced degree of skepticism about everything, especially your own postulations.

Don’t Be So Hard on Yourself

February 20, 2021 By Nagesh Belludi Leave a Comment

It’s okay to be wrong about things. It’s okay to be upset. It’s okay if things don’t go the way you purposed. It’s okay if you say something embarrassing. It’s okay if you make a fool of yourself. It’s okay if you failed. It’s okay if you disappointed a loved one.

We’ve all made mistakes—rushed decisions, careless oversights, and lapses of judgment. Even after taking the thoughtful time and overanalyzing them, we’ve not been able to avoid faults.

And after their immediate effects come to pass, our minds are assaulted by those woulda-coulda-shoulda ruminations.

Don't Be So Hard on Yourself Mistakes are a natural part of your journey. They’re patches of rough and bumpy ground that will eventually help you get where you need to go. Life is a long game, and you’ll never know what your current experiences will mean over time.

Mistakes can offer a kind of insight and perspective that nothing else does. After all, you don’t learn quite as much from a right decision as you do from a wrong one.

Curb the idea that you have to be successful at everything you attempt. In the grand scheme of things, no one’s going to care about your failures, and neither should you.

Idea for Impact: Don’t be so hard on yourself. You are not your mistakes. Perhaps, when life rejects you from something good, it may be redirecting you to something better, whether or not you realize it at that time. Seek ways to move forward.

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Introspection

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Affinity Bias

Idea for Impact: Culture is a Barrier to Diversity and Inclusion

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Idea for Impact: Practice Emotional Acceptance—Feeling Bad Can Be Good

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It shouldn’t always feel like it’s just you.

Thinking through “What am I sad about?” can help you get happier

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Idea for Impact: Be wary of the influences that can put you at risk for magical thinking.

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