E NGLISH BOOK “UNWIDING THE ANXIETY” USEFUL EXPRESSIONS: First chapters: Digital detox – and how it will get influence on your daily conditions? How to be free from constantly desire to be empower with dopamine ? Individualistic grain of systematically algorithms prompting attempts to satisfying your desires Anxiety as a part of human development and how it can be explained with biology Choice overloaded and how the digital noise impact on mental health? Expressions: -I had a lightbulb = I Had realized -a confluence of serendipity and timing -become a habit loop – становиться петлей привычки Key words: craving to, clinging (stage of being accustomed to…, grasping), restlessness edginess – ожозость, но я хз это слово в русском возможность когда речь идет о чем то где ты не скругляешь углы, а проявляешь assertiveness, stomach cramps blazingly – getting blind on a short frame Quote a) “The less you know the more you say” is applicable, the less you understand about the topic or situation the more you fill that void with words.” b) “The artists, a block of clay says possibility” c) Each mental planning stroke tries to mold that clay into a familiar shape Minds: Social media companies spend thousands of hours tweaking their algo to make sure you’re trigger by the prefect photos, videos and posts to keep y Gear – привод, шестеренка, зубчатое колесо Now, anxiety doesn’t just magically disappear simply by the realization that it is born and bred through repetition, becoming a self-perpetuating habit. Intellectual understanding is only the first step. I’ve had many patients come into my office and “get it,” only to walk out and struggle with what to do. Over the years I’ve observed what it actually takes for people to move from concept into wisdom— having the direct experience of unwinding their anxiety. And believe it or not, it can be best explained by a three-step process that has more to do with bicycles than brains. I grew up riding my bicycle. That’s what 2 English Book Club – “Unwinding anxiety” I grew up riding my bicycle. That’s what kept me out of trouble. First it was my BMX bike that had only one gear. Then it was my tenspeed road bike, and finally my mountain bike, with its full set of twenty-one gears. When mountain biking, you never know if you’ll be climbing a steep hill, riding a flat section, or zooming downhill. That’s why all of those gears are handy: first gear got me up the hills, while twenty-first gear helped me zoom down the mountains I had just climbed. That’s also why cars have gears—to move them forward, no matter what the terrain. The gears analogy came to me after I had developed our program to help people who struggled with stress and overeating (called Eat Right Now). Anyone in the program gets free access to join me on a live weekly video session, in which they can ask questions about the practice and science of mindfulness. Part 1 own cycle of anxiety syndrome repeat and understadding the reason Part 2 systematically working with anxiety and other habits Part 3 I’ll use this gears analogy as a pragmatic framework for you to use as you go through the book. Part 1 (first gear) will help you get started mapping out your own anxiety “habit loops.” Part 2 (second gear) will help you tap into your brain’s reward system to systematically work with anxiety (and other habits). Part 3 (third gear) will help you tap into your own natural neural capacities to step away from anxiety-related habits (e.g., worry, procrastination, self-judgment), and into new ones (e.g., curiosity and kindness), potentially for good. Generally speaking, I’ve found that people immediately nail first gear (at least conceptually), yet often have a bit of resistance when it comes to second gear. Even so, most are able to develop skills to shift into third gear pretty quickly, and enjoy honing, crafting, and refining their third-gear skills for years to come. Some spend quite a bit of time riding/driving in first and second gear before they are ready to transition to third. No matter where you fall in this spectrum, all of the gears move you forward, and the next sections will give you both the conceptual understanding and the pragmatic practices that you need to step out of anxiety (and other habit) loops 3 English Book Club – “Unwinding anxiety” for good. Anxiety habit loop turns into цикл зависимости от тревожности (как привычка, но другой оттенок) Мои мысли This is the first step in aatempt to identify the reason of being anxious. For example the case of being procrastinating seems to be the most relevant especially at modern days when we could take some efforts in order to give the assessment, for instance you might deep learning to try yourself in new area but it’s becomes clear that it requires not only dedicate some time, but make too much attention and studying. Afterwards it turns out that you haven’t sufficient capabilities or practive and the task is too difucult due to inability to divide the task onto small pieces. As a result, procrastination and you delay and delay before the absence of systematical approach. Reflection on daily routine or task that secondary. Mapping Your Mind: First Gear «Nobody can go back and start a new beginning, but anyone can start today and make a new ending.» —MARIA ROBINSON This quote is deserved to be explained with examples or real situation! The 15th September 15, 2024 4 English Book Club – “Unwinding anxiety” Phrasal Verbs that is worth to remember Numb, Step out of, Piled up on, least, map out Documents are (1)… his desk and everything is turns upside down. And trying to be abstracted from negative thoughts he used to (2)… feelings with booze. (3)… your comfort zone is believed to be the most effective way to achieve something new or change your life dramatically. Last but not (4), it’s important, but without setting up your goals correctly with high probability and managing your time your attempts will lose. You can notice so,me tips to (5)… or other words planning your roadmap by making a plan of action. Some studies have shown that willpower is genetically endowed for a lucky subset, still other studies have argued that willpower is itself a myth. Even studies that acknowledge willpower as a real tended to find that people who exerted more self-control were not actually more successful in accomplishing their goals, the more effort they put in, the more depleted they felt. To exert all one’s strength – напрячь все сиоы To exert every effort – приложить все усилия 5 English Book Club – “Unwinding anxiety”
