The Worry-Free Mind: Train Your Brain, Calm the Stress Spin Cycle, and Discover a Happier, More Productive You

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Modern humans are stuck with a surplus of negative thinking and stress chemicals.

incessant worrying is due to an overabundance of stress-related chemicals in your body.

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The biochemicals related to this state of worry and stress can only be alleviated by engaging in vigorous activity.

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So the more you base your thoughts on stress and worry, the more likely you’ll be to act defensively and distrustfully.

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We have five different brainwave frequencies that correspond to different states of being.

The five brainwave frequencies can be measured in hertz, or cycles per second. These waves are called delta, theta, alpha, beta and gamma.Delta is the slowest of the brainwave frequencies, ranging from 0 to 4 hertz. It occurs in deep sleep and is extremely useful for growth and regeneration.Theta is the frequency of deep relaxation. It is measured at 4 to 7 hertz, and is often reached in the moments after we wake up from the deep sleep of the delta frequency.The alpha frequency is measured at 8 to 12 hertz. It is a conscious and calm state that allows you to regain energy. In this state, you might be lying on the couch with a good book and without any fears or worries.The beta frequency is a bright and attentive state, measured at 12 to 35 hertz. It’s good for the kind of focused attention you need for getting some work done.Last but not least is the gamma frequency, at 35 to 70 hertz, which is where the sought-after state of flow exists, characterized by a blissful sense of peace. It’s the state that Buddhist monks are very familiar with through expert meditation.Ideally, you want to avoid spending too much time in one brainwave frequency.

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To quickly calm your mind, engage your peripheral vision or take a walk.

Once you learn how to deliberately shift your focus, and get into the habit of doing so, you’ll be changing your brain wave activity.

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one of the best ways to refocus your attention is to use your peripheral vision. This is the area of your vision that exists off to the sides of whatever you’re directly focusing on.

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when trying to use your peripheral vision, it’s rather difficult to entertain a negative thought. Why? Because you’ve shifted your attention.

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going for a walk is what’s known as a bilateral activity; it engages both hemispheres of the brain and can kick your rational thinking back into gear. This increases the chance that you’ll abandon the irrational doom-and-gloom thinking.

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Future thinking can improve your outlook on life by changing the way you question the future.

Future thinking is about looking forward with positivity and seeing opportunity rather than problems. Not only will this help rid you of worry; it can lead to a lot more happiness and success in life.The key to future thinking is taking your “what if" worries and confronting them with “can do" solutions.

7 November, 2017 20:43 Share

Memories can have a negative impact on your present and future.

When we get hung up on a past regret, it also prevents the mind from focusing on creating new and better emotions in the present or recognizing opportunities for a better future.

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By asking the right questions, we can identify the sources of our worries.

There are four steps to neuro-repatterning, the first of which is to identify the precise trigger by asking yourself probing questions, such as: “Is it certain people that make me worried or fearful? Or is it a specific type of place?"

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The second step is to get closer to your feelings. Do this by asking questions such as, “Is there a physical discomfort associated with my worries? Where in my body do I feel this pain? Is it a familiar feeling?" Narrowing things down like this will help you get closer to a solution.

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The third step is to ask yourself, “What do I need to do to rid myself of this feeling?"

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Finally, there are four feelings that you can keep in mind to refocus your mind and reduce worry: curiosity, lust, care and play.

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With meditation you can synchronize your brain in alpha frequency and thereby sustain a clear, worry-free mind.

When you’re overcome with worry, you want to be ready with the steps you can take to start calming yourself down and feeling better.The best way to do this is to synchronize at least part of your brain down to the alpha frequency.

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what’s the secret? Simple: using meditation to clear the mind completely.

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Final summary

The key message in this book:It’s completely natural to worry from time to time. But it’s a problem when your life is controlled by fears and anxieties. Fortunately, there are ways we can calm our mind and get some relief. The brain is very capable of falling into patterns that constantly promote stressful thoughts. But we can add new patterns to our daily routine, and, before long, change the negative into a positive.

7 November, 2017 20:51 Share

About the book:

The Worry-Free Mind (2017) takes a close look at why we spend so much time worrying and what can be done to reduce these worries. Having a stressed-out mind may be part of being a human being, but that doesn’t mean you can’t take steps to better control your thoughts and emotions. Here are some tips and techniques to take control of your mind and live a happier life.

About the author:

Carol Kershaw is a clinical psychologist who specializes in clinical hypnosis. She heads the Milton Erickson Institute of Houston along with her husband, Bill Wade. It strives to provide psychotherapy to individuals, families and couples in the community. Kershaw is the author of The Couple’s Hypnotic Dance and the co-author of Brain Change Therapy: Clinical Interventions for Self Transformation.

Bill Wade is a professional counselor and therapist who specializes in couples and families while always looking for new approaches to better serve his patients. Along with his wife, Carol Kershaw, he heads the Milton Erickson Institute of Houston.