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As you breathe in, fill your belly with air.Slowly breathe in through your nose as much as you can.
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ANOTHER WORD FOR YOU HAVE NO CONTROL PROFESSIONAL
“In a world where we would rather disconnect by binge-watching shows or scrolling on our phones, the way to regain feelings of control and lower stress levels is to connect to the body through mindfulness activities and breathing exercises,” says Roseann Capanna-Hodge, a licensed professional counselor in Ridgefield, Connecticut, and the founder of The Global Institute of Children’s Mental Health.Ĭapanna-Hodge recommends engaging in at least 10 minutes of mindfulness exercises a day. Concentrating on your surroundings might take your mind off of things you can’t control in the moment. Mindfulness refers to focusing on the present moment, where you are, and what you’re feeling right now. Cognitive distortions can be effectively addressed through cognitive behavioral therapy (CBT) and other types of therapy. If you find yourself leaning on cognitive distortions that lead to controlling behaviors, a mental health professional could help. If you realize some things aren’t your responsibility, you might let them go instead of trying to control them. When you identify that your thoughts aren’t entirely truthful and rational, you might find it easier to cope with them. Learning to recognize these thoughts can be helpful and might lead you to stop worrying. But perhaps you’re not responsible for everything that you think you are. Your thoughts might be telling you that you’re responsible for others or for events, and that’s why you feel the need to be in charge of every situation. Maybe others have described you as “needy” in relationships because you tend to want to be in control and in contact with the other person all the time. Or you might spend time and energy getting your younger sibling to study when their success is really up to them. You might find it difficult to think positively or objectively about certain experiences because of these distorted thoughts.Ī common cognitive distortion is the control fallacy: the idea that you can and should control more than what you actually can control.įor example, you might feel guilty if your partner doesn’t enjoy their birthday, even though their happiness is out of your control. The more cognitive distortions you experience, the more negative your thoughts can be. Everyone experiences cognitive distortions to some degree. A cognitive distortion is a persistent thought that isn’t grounded in reality.Ĭognitive distortions make you see things more negatively than they really are.