• Skip to content
  • Skip to primary sidebar

Right Attitudes

Ideas for Impact

Worry

How to … Overcome Your Limiting Beliefs

September 14, 2023 By Nagesh Belludi Leave a Comment

Your beliefs, rather than your perceived lack of ability, could be the most significant hindrance between your life and the life you want to live. Sadly, self-talk is endless; the more you engage the negative narratives running through your head, the more you’ll abide by them.

Whenever you’re plagued by self-limiting beliefs, gather evidence against them, reframe them, and oppugn them. Scour your brain for real-life examples that debunk the limiting beliefs. For instance, if addressing the self-limiting belief “I am not qualified,” think of as many happenings as possible that you earlier thought you weren’t qualified for—but went on to achieve anyway. These could include being offered a dream job, passing an exam you feared was above your level or showing up when you didn’t think you could.

Idea for Impact: Over time, make a concerted effort to challenge deep-rooted core beliefs by testing them to see if they’re valid. You’ll develop the mental resilience needed to crush the self-limiting beliefs that deter you from reaching your potential.

Wondering what to read next?

  1. What Are You So Afraid Of? // Summary of Susan Jeffers’s ‘Feel the Fear and Do It Anyway’
  2. Nothing Like a Word of Encouragement to Provide a Lift
  3. How to Turn Your Fears into Fuel
  4. How to Face Your Fear and Move Forward
  5. 5 Reasons Why You Should “Go For It”

Filed Under: Mental Models, Sharpening Your Skills Tagged With: Anxiety, Attitudes, Emotions, Fear, Mental Models, Motivation, Personal Growth, Worry

Under Pressure, The Narrowing Cognitive Map: Lessons from the Tragedy of Singapore Airlines Flight 6

July 10, 2023 By Nagesh Belludi Leave a Comment

Picture this: You’re parking your car when, suddenly, you catch sight of the bus you desperately need to catch pulling into the station. Acting on instinct, you swiftly navigate your car into a vacant spot, deftly gather your bags, and launch yourself towards the bus stop, driven by an unwavering determination to evade a tedious fifteen-minute wait for the next one. In the whirlwind of your frantic sprint, you absentmindedly and hastily tuck your cherished cell phone into your back pocket, oblivious that it slips out during the adrenaline-fueled pursuit of catching the bus. It’s only after another five minutes that you become aware of your cell phone’s absence, and the weight of its loss gradually descends upon you.

Isn’t it fascinating how our minds tend to close off under time pressure? This fascinating cognitive phenomenon is known as the “narrowing of the cognitive map.” It’s as if our attention becomes laser-focused, but unfortunately, that can lead us to make unfortunate errors in judgment.

When we find ourselves in the clutches of tunnel vision, our thinking becomes constrained, and we unknowingly fall into the trap of limited perspective. Not only do we become so fixated on a specific course of action that we overlook crucial details in our environment, but we also become oblivious to the subtle signals whispering, “Something’s amiss.”

Inattentional blindness, indeed. It’s a common problem in high-stress situations, and it can have serious consequences, as in the following case study of the Singapore Airlines Flight 6 crash.

Speed Stress Causes Serious Breakdowns in the Reliability of Judgment

Flight 6’s tragic case accident occurred on October 31, 2000, at Taipei’s Chiang Kai-shek International Airport. Various factors contributed to the crash, including severe weather conditions, limited visibility, inadequate airport markings, and insufficient actions taken by both the pilots and air traffic controllers.

During a scheduled stop in Taipei on its journey from Singapore to Los Angeles, Flight 6’s flight crew became aware of an approaching storm. They realized that if they delayed the takeoff, they would have to wait for the storm to pass, resulting in a lengthy 12-hour delay. This interruption would have entailed making overnight arrangements for the passengers, disrupting the crew’s schedule, and potentially impacting future flight schedules involving the aircraft and company personnel. Consequently, the crew made the decision to expedite the departure and take off before the typhoon made landfall on the island.

The Rushed Pilots Missed Clues That They Were Taking Off on a Closed Runway

Under immense time pressure, the flight crew became singularly focused on expediting their takeoff in rainy and windy conditions before the weather conditions deteriorated further. Despite being instructed to taxi to Runway 05 Left, they deviated from the assigned route and instead positioned themselves on Runway 05 Right, which was closed for takeoff due to ongoing pavement repairs.

Complicating matters, a section of Runway 05 Right was still being used as a taxiway during the construction period. The signage at the entrance of the runway did not adequately indicate the presence of a stop sign and construction equipment along the converted taxiway.

Moreover, the local air traffic controller failed to provide progressive taxi or ground movement instructions, which would have been appropriate considering the low visibility during the taxi. However, due to the crew’s heightened sense of urgency, they neglected to request step-by-step instructions for their taxi route.

Misleading Airport Markings Contributed to Pilots’ Mistaken Belief of Correct Runway Selection

In the midst of low visibility and feeling rushed, the pilots neglected crucial resources that could have guided them to the correct runway, such as runway and taxiway charts, signage, markings, and cockpit instruments. This lapse in judgment resulted in a loss of situational awareness, leading them to initiate takeoff from a runway closed for construction.

The Harsh Reality of Rushing: Examining the Aftermath of Singapore Airlines Flight 6's Closed Runway Mishap Approximately 3,300 feet down the runway, around 11:17 PM that night, the Boeing 747 collided with concrete barriers and construction equipment, resulting in the aircraft breaking apart and bursting into flames.

Tragically, 83 out of the 179 people on board lost their lives.

The crew’s loss of awareness was further compounded by the airport’s negligence in terms of maintenance and safety precautions. By failing to place mandatory construction warnings at the entrance of Runway 05 Right, they disregarded the potential risk of aircraft mistakenly attempting to take off from a partially closed runway.

The air traffic controllers also neglected to verify the aircraft’s position before granting takeoff clearances, despite the aircraft having turned onto Runway 05 Right. The airport lacked the necessary Airport Surface Detection Equipment, which could have been crucial in detecting and mitigating risks, especially given the heavy precipitation that could have hampered radar presentation at the time. In their defense, the pilots had assumed that the air traffic controllers could visually observe the aircraft, and the fact that takeoff clearance was issued just as the aircraft turned onto the taxiway gave them the impression that everything was in order.

Anxiety Leads to Attentional Tunneling and Narrowed Field of Focus

The tragedy of Singapore Airlines Flight 6 serves as a poignant case study highlighting the dangers of tunnel vision and its ability to hinder our perspective and decision-making.

Often, seemingly minor errors, when combined with time constraints and cognitive biases, can intertwine and escalate, leading to catastrophic outcomes. Even in a highly advanced cockpit and a complex system with numerous safeguards, a chain of minor errors can transform it into a deadly trap.

The human brain is naturally inclined to seek confirmation and convince itself that it completely understands the situation at hand. When faced with contradictory information, we tend to ignore it and focus solely on our preconceived notions. Furthermore, anxiety further impairs our ability to perceive the entire situation, leaving us prone to impulsive actions rather than rational responses.

It is vital to be aware of the perils of tunnel vision. It can close our eyes to the broader context and limit our capacity to consider peripheral information. This narrowed perception can have severe consequences, emphasizing the importance of maintaining a broader perspective in decision-making.

Wondering what to read next?

  1. Lessons from the World’s Worst Aviation Disaster // Book Summary of ‘The Collision on Tenerife’
  2. “Fly the Aircraft First”
  3. How Stress Impairs Your Problem-Solving Capabilities: Case Study of TransAsia Flight 235
  4. How Contributing Factors Stack Up and Accidents Unfold: A Case Study of the 2024 Delta A350 & CRJ-900 Collision
  5. What Airline Disasters Teach About Cognitive Impairment and Decision-Making Under Stress

Filed Under: Business Stories, Effective Communication, Sharpening Your Skills Tagged With: Aviation, Biases, Conflict, Decision-Making, Mindfulness, Problem Solving, Risk, Stress, Worry

How Thought-Stopping Can Help You Overcome Negative Thinking and Get Unstuck

June 1, 2023 By Nagesh Belludi Leave a Comment

To avoid getting trapped in negative thoughts such as “No one will hire me,” “I’m so angry,” or “I’m an imposter,” thought stopping can be a lifesaver. This technique is particularly effective in preventing your mind from fixating on distressing situations. The more frustrated and irate you get, the more likely you are to avoid thinking about it. But then you end up blaming yourself for remaining stuck.

When you catch yourself indulging in unproductive thoughts, immediately shout “STOP!” and shift your focus to a productive task. You can take a small step toward your goal by reading an article, watching a video, or reaching out to a trusted friend for suggestions on how to enhance your situation.

It’s also vital to assess if the negative thought is justified or if there’s anything you can do to improve the situation.

While it’s true that thought-stopping alone may not be adequate to address all causes of being stuck, it can still be a potent tool to help you identify negative thoughts that play repeatedly in your mind. Once you become aware of these thoughts, you can break free from the cycle of negativity and move forward positively by taking small steps to get unstuck.

Wondering what to read next?

  1. The Power of Negative Thinking
  2. How to… Reframe Negative Thoughts
  3. Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box
  4. Expressive Writing Can Help You Heal
  5. This May Be the Most Potent Cure for Melancholy

Filed Under: Health and Well-being, Living the Good Life, Sharpening Your Skills Tagged With: Adversity, Anxiety, Emotions, Mindfulness, Resilience, Suffering, Worry

What to Do If You Wake Up in the Middle of the Night Worrying About Stuff

February 16, 2023 By Nagesh Belludi Leave a Comment

Intrusive thoughts can take control of your mind at the worst possible times—when you’re trying to go to bed or having trouble staying asleep in the middle of the night. It may take hours to fall asleep if you’re agitated about your job, finances, relationship conflict, or other trouble.

If you wake up in the middle of the night and can’t fall back asleep within 20 minutes, get out of bed and do something calming. Sip some tea or read yourself to sleep.

When your brain is revved up about unsettled impediments that you may be avoiding, devote a few minutes to journal about whatever is bugging you. Get everything out of your head. Or scribble at least one baby step you can take to address each issue.

Idea for Impact: Journaling and working through your stress—processing powerful emotions, clearing your mind, and brainstorming solutions—can help deal with the stressors. If you have persistent insomnia, talk to a healthcare provider.

Wondering what to read next?

  1. The Power of Negative Thinking
  2. Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box
  3. Expressive Writing Can Help You Heal
  4. Know Your Triggers, Master Your Emotions
  5. Anger is the Hardest of the Negative Emotions to Subdue

Filed Under: Health and Well-being, Living the Good Life Tagged With: Anxiety, Emotions, Introspection, Stress, Worry

“Fly the Aircraft First”

December 29, 2022 By Nagesh Belludi Leave a Comment

Today is the 50th anniversary of the Flight 401 disaster. I’ve previously cited how the crew of the ill-fated Eastern Airlines Lockheed L-1011 got so single-mindedly preoccupied with tackling a nose landing gear indicator light malfunction that they didn’t pay attention to the fact that their airliner was descending gradually into the Florida Everglades.

In summary, the pilots were too distracted to fly the aircraft. Human factors, specifically cognitive impairments, can precipitate distractions away from vital tasks.

The incident led to a breakthrough called Crew Resource Management (CRM.) This “human nature innovation” actively orients pilots to prioritize tasks in order of operational safety. The adage “Aviate, Navigate, and Communicate (A-N-C)” reinforces the ‘fly the aircraft first’behaviors until they’re internalized and become routine.

The top priority—always—is to aviate. That means fly the airplane by using the flight controls and flight instruments to direct the airplane’s attitude, airspeed, and altitude. Rounding out those top priorities are figuring out where you are and where you’re going (Navigate,) and, as appropriate, talking to ATC or someone outside the airplane (Communicate.) However, it doesn’t matter if we’re navigating and communicating perfectly if we lose control of the aircraft and crash. A-N-C seems simple to follow, but it’s easy to forget when you get busy or distracted in the cockpit.

Idea for Impact: “Fly the aircraft first.” Know when to set aside the seemingly important things to accomplish the more vital ones.

Wondering what to read next?

  1. Lessons from the World’s Worst Aviation Disaster // Book Summary of ‘The Collision on Tenerife’
  2. Under Pressure, The Narrowing Cognitive Map: Lessons from the Tragedy of Singapore Airlines Flight 6
  3. How Stress Impairs Your Problem-Solving Capabilities: Case Study of TransAsia Flight 235
  4. How Contributing Factors Stack Up and Accidents Unfold: A Case Study of the 2024 Delta A350 & CRJ-900 Collision
  5. What Airline Disasters Teach About Cognitive Impairment and Decision-Making Under Stress

Filed Under: Business Stories, Effective Communication, Mental Models, Sharpening Your Skills Tagged With: Anxiety, Aviation, Biases, Conflict, Decision-Making, Mindfulness, Problem Solving, Stress, Worry

Is It Worth It to Quit Social Media?

December 19, 2022 By Nagesh Belludi Leave a Comment

Yet another study on the benefits of deactivating Facebook:

  • Quitting Facebook could free up 60 minutes per day.
  • “Deactivating Facebook caused small but significant improvements in subjective well-being, and in particular in self-reported happiness, life satisfaction, depression, and anxiety.”
  • “As the [time-away-from-Facebook] experiment ended, participants reported planning to use Facebook much less in the future.”
  • “Deactivation significantly reduced polarization of views on policy issues and a measure of exposure to polarizing news.”

I’ve written previously about the ills of social media: they’re time-sucks at work and home, they undermine flesh-and-blood social bonding, they influence your thinking through gate-keeping the newsfeeds you’re exposed to, and they unduly sway your buying decisions through advertisements. Mindlessly scrolling through the airbrushed pictures of others’ lives could remind you of the life you don’t have—potentially instigating feelings of inadequacy, anxiety, and self-loathing.

Social media have become a necessity that people have become reluctant to do without. Facebook’s spectacular growth is testimony to the fact that social media offer a core human need that was always wanted. For the moment, we’ll have to rely on individual choices to use social media sparingly and intelligently. Balance is everything—not all or none.

Wondering what to read next?

  1. Could Limiting Social Media Reduce Your Anxiety About Work?
  2. Group Polarization: Like-Mindedness is Dangerous, Especially with Social Media
  3. Buy Yourself Time
  4. Entitlement and Anger Go Together
  5. Surrounded by Yes

Filed Under: Managing People, Sharpening Your Skills Tagged With: Attitudes, Conversations, Networking, Persuasion, Social Dynamics, Social Media, Time Management, Worry

Public Speaking is Traumatizing Vulnerable Students

November 7, 2022 By Nagesh Belludi Leave a Comment

For decades, universities have forced presentations and class participation to be integral to students’ grades. Sure, employers are interested not only in graduates’ subject knowledge but also in their ability to communicate, work in teams, problem-solve, build consensus, and so on.

However, public speaking anxiety is too common in college students, particularly those suffering from chronic social anxiety. Some even dread the sheer prospect of raising their hands in class for fear of being judged.

Sadly, our academic institutions aren’t doing enough to support such students. College is, after all, a place to practice in a supportive environment—it’s better for students to confront their fears in a relatively low-stakes classroom setting than in the real world. One lecturer I know of accommodated a nervous student by dismissing everyone else and making her present only to the professor.

Colleges must emphasize that anxiety and fear of public speaking are entirely normal—Mark Twain famously noted, “There are two types of speakers: those that are nervous and those that are liars.” Colleges should assess individual students’ natural ability and teach public speaking as part of university learning, starting with systematic desensitization and conditioning confidence until the students feel they can tackle entire presentations.

Wondering what to read next?

  1. Could Limiting Social Media Reduce Your Anxiety About Work?
  2. The Nature of Worry
  3. This Trick Can Relieve Your Anxiety: “What’s the worst that can happen?”
  4. Learn to Manage Your Negative Emotions and Yourself
  5. This May Be the Most Potent Cure for Melancholy

Filed Under: Career Development, Health and Well-being, Sharpening Your Skills Tagged With: Anxiety, Confidence, Presentations, Social Dynamics, Stress, Suffering, Worry

Don’t Be Afraid to Let the Darkness In

October 27, 2022 By Nagesh Belludi Leave a Comment

It’s okay to be hurt. It’s okay to be angry or sad.

Fear, anxiety, sadness, and other negative emotions are but a natural response to what’s happening in your life, and you shouldn’t have to deny them. No one goes through life never feeling a negative emotion.

If you have a vicious internal voice—an ‘inner saboteur’—that also scorns you for having a rough time, just tell yourself it’s okay to not be okay. Your emotions aren’t the enemy. Sometimes things are hard because they’re just hard and not because you’re lacking something or you’re not doing enough.

You don’t need to buy into platitudes such as “Look on the sunnier side!” and “Everything happens for a reason!” Being positive isn’t the only correct way to live. In fact, toxic positivity can make you feel disconnected and, eventually, worse.

As long as you deal with them healthily, negative sentiments are okay—no need to avoid unpleasant realities. Stop buying into them, being attached to them, and inviting them back. Leaning into—not suppressing—pain, regret, sadness, and fear can bring significant benefits. The road to the good life is paved with the full range of the human experience—tears and furrowed brows, smiles and amusement, and all.

Idea for Impact: Don’t be afraid to let the darkness in. No need to attach so much meaning to what arises. No need to identify with your emotions. Allow yourself to experience the emotions. In time, they’ll move on through.

Seek little moments of compassion, inspiration, calmness, or altruism. These have the power to inspire and give hope.

Wondering what to read next?

  1. Anger is the Hardest of the Negative Emotions to Subdue
  2. Seven Ways to Let Go of Regret
  3. Learn to Manage Your Negative Emotions and Yourself
  4. The More You Can Manage Your Emotions, the More Effective You’ll Be
  5. How to … Break the Complaint Habit

Filed Under: Health and Well-being, Mental Models Tagged With: Attitudes, Emotions, Getting Along, Introspection, Suffering, Worry

3 Ways to … Stay Calm Under Immense Pressure

October 20, 2022 By Nagesh Belludi Leave a Comment

Under intense pressure, our patterns of thought, judgment, and action can prove remarkably maladaptive. Here’s how to keep what’s already bad from worsening, stem the contingency, and take charge of dreadful circumstances.

  1. Be clear about what you need to do. Don’t over-optimize every variable. People who get stuff done under pressure precisely understand what they want. And they’re selective about when they push themselves to the max—only when the stakes are big enough and when the pressure is entirely justified.
  2. Do a threat assessment. Beware, pressure can narrow the cognitive map and blind you to become fixated on one line of thought. Keep an eye on all critical parameters and maintain awareness of the situation across the board.
  3. Put things into perspective. Reframe priorities and values. Stress is generally sourced in the feeling of not being in control, and tuning into the uncontrollable can intensify the pressure. Consider the situation objectively and ask what’s the worst that could happen. Have a plan ready, and focus on the task—not the outcome.

Idea for Impact: Mastery is a process. Practice simulated high-stress situations, just as pilots learn to handle panel instrument malfunctions on flight simulators.

Wondering what to read next?

  1. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’
  2. Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box
  3. Learn to Manage Your Negative Emotions and Yourself
  4. The More You Can Manage Your Emotions, the More Effective You’ll Be
  5. Expressive Writing Can Help You Heal

Filed Under: Living the Good Life, Sharpening Your Skills Tagged With: Anxiety, Balance, Conflict, Emotions, Stress, Wisdom, Worry

How to… Reframe Negative Thoughts

October 13, 2022 By Nagesh Belludi Leave a Comment

Modest self-doubt is normal when you’re analyzing your past or thinking about the future. But it’s easy to give in to negative chatter in your head and get lost in a mental house of mirrors. There’s no cognitive off switch for brooding, but a little internal coaching can help quiet this voice.

Start by recognizing negative thoughts and ask yourself—is this useful? Or is it not useful? Recognize that negative talk is unhelpful. Bring your focus back to self-compassion—let go of the judgments you hold about yourself, your body, and your moods.

Whenever your mind squawks, hone in and try to identify the exact emotion you’re experiencing. Ask yourself, “What’s at the core of what’s going on here?” Instead of using a broad label like “worry” or “stress,” drill down deeper into those feelings. Are you feeling vulnerable, or are you anxious about an outcome?

Reassess those pesky thoughts that play on a loop in your mind. Catch yourself embracing insistent expressions such as “always,” “never,” and “forever.” The more you attend to such notions about yourself, the more you believe in them, regardless of whether they’re true. Before you go into a negative spin, ask yourself if you really are failing at everything and if you’re always too busy to find time for your loved ones.

Idea for Impact: Rewrite Your Negative Self-Talk Script

If dwelling on critical moments is dragging you down, it’s time to take action. Rather than fault yourself for the swirl of thoughts, tell yourself you’re troubleshooting, planning, and preparing. Get on with the things you want to do. The momentum of positive emotions builds up as soon as you take action. If dwelling on critical moments is dragging you down, it’s time to take action

[Re-scripting your self-talk (“I can rehearse this presentation and ask a friend for feedback”) can help you prepare for any challenges and stop worrying about them incessantly.

Wondering what to read next?

  1. How Thought-Stopping Can Help You Overcome Negative Thinking and Get Unstuck
  2. The Power of Negative Thinking
  3. Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box
  4. Expressive Writing Can Help You Heal
  5. This May Be the Most Potent Cure for Melancholy

Filed Under: Health and Well-being, Living the Good Life Tagged With: Adversity, Anxiety, Emotions, Mindfulness, Resilience, Suffering, Worry

« Previous Page
Next Page »

Primary Sidebar

Popular Now

Anxiety Assertiveness Attitudes Balance Biases Coaching Conflict Conversations Creativity Critical Thinking Decision-Making Discipline Emotions Entrepreneurs Etiquette Feedback Getting Along Getting Things Done Goals Great Manager Innovation Leadership Leadership Lessons Likeability Mental Models Mentoring Mindfulness Motivation Networking Parables Performance Management Persuasion Philosophy Problem Solving Procrastination Relationships Simple Living Social Skills Stress Suffering Thinking Tools Thought Process Time Management Winning on the Job Wisdom

About: Nagesh Belludi [hire] is a St. Petersburg, Florida-based freethinker, investor, and leadership coach. He specializes in helping executives and companies ensure that the overall quality of their decision-making benefits isn’t compromised by a lack of a big-picture understanding.

Get Updates

Signup for emails

Subscribe via RSS

Contact Nagesh Belludi

RECOMMENDED BOOK:
A Guide to the Good Life

A Guide to the Good Life: William Irvine

Philosophy professor William Irvine's practical handbook includes actionable advice for self-improvement by applying the ancient stoic wisdom to contemporary life.

Explore

  • Announcements
  • Belief and Spirituality
  • Business Stories
  • Career Development
  • Effective Communication
  • Great Personalities
  • Health and Well-being
  • Ideas and Insights
  • Inspirational Quotations
  • Leadership
  • Leadership Reading
  • Leading Teams
  • Living the Good Life
  • Managing Business Functions
  • Managing People
  • MBA in a Nutshell
  • Mental Models
  • News Analysis
  • Personal Finance
  • Podcasts
  • Project Management
  • Proverbs & Maxims
  • Sharpening Your Skills
  • The Great Innovators

Recently,

  • Chance and the Currency of Preparedness: A Case Study on an Indonesian Handbag Entrepreneur, Sunny Kamengmau
  • Inspirational Quotations #1123
  • Should You Read a Philosophy Book or a Self-Help Book?
  • A Rule Followed Blindly Is a Principle Betrayed Quietly
  • Stoic in the Title, Shallow in the Text: Summary of Robert Rosenkranz’s ‘The Stoic Capitalist’
  • Inspirational Quotations #1122
  • Five Questions to Keep Your Job from Driving You Nuts

Unless otherwise stated in the individual document, the works above are © Nagesh Belludi under a Creative Commons BY-NC-ND license. You may quote, copy and share them freely, as long as you link back to RightAttitudes.com, don't make money with them, and don't modify the content. Enjoy!