| Have you ever felt like your mind was
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| | getting anything productive done until
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| spinning on a hamster wheel? You know;
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| | you call a time out and "re-boot" your
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| you get caught in an endless loop,
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| | system. And just how do you re-boot your
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| running over the same old fears again and
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| | mind?
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| again, feeling unable to just stop the
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| | Physical Change = Emotional Change
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| ride and get off?
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| | Our physical state and our mental state
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| I think we have all felt this way at one
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| | are very closely linked. For example, I
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| time or another, and if you have a
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| | notice that I always feel calm and
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| history of anxiety or panic issues, you
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| | centered when I exercise regularly and
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| have surely done a few laps on the old
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| | drink plenty of water. So to change a
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| hamster wheel. I know I have!
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| | faulty (but temporary) mental state, like
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| This obsessive re-examining of a fearful
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| | the cognitive loop, I recommend
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| or worrying situation is what I call a
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| | immediately changing your physical state.
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| "cognitive loop." It is uncomfortable at
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| | The easiest way to do this is to just
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| best, and at its worse, can have a
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| | notice what you are doing with your body,
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| negative affect on every area of your
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| | and then do the opposite of that. If
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| life, including your actual physical
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| | you're sitting-stand up, or even go for a
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| health.
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| | short walk. If you're slouching,
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| That's right. Research shows that over
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| | straighten your posture-chin up, chest
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| time, mental distress of this type can
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| | out, back straight.
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| actually cause physical distress,
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| | Notice your breathing. Are you taking
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| quickening the pulse rate, raising blood
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| | short, shallow breaths? Take a few slow,
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| pressure, and even weakening the immune
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| | deep breaths, breathing out slightly
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| system. All the more reason to learn how
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| | longer than you breath in. Do a few slow
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| to "jump off the hamster wheel." So let's
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| | and deliberate stretches with your arms
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| define what this "loop" actually is, and
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| | and legs to increase circulation.
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| how you can put an end to this vicious
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| | Anything you can do to change your
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| cycle.
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| | physical state will immediately begin to
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| I think of a cognitive loop like a
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| | affect your mental state. And the more
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| computer "hang up." Remember the last
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| | extreme the change in your physical
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| time your computer froze on you? It
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| | state, the more extreme the change in
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| became unresponsive and all forward
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| | your mental state will be. That's one
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| progress came to a screeching halt,
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| | reason that exercise is so good for your
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| right? Probably your only alternative was
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| | mental health-especially as a preventive
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| to "reboot" and start over, because as
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| | measure.
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| everyone knows, once that endless loop
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| | Walking or bike-riding are both good for
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| starts running, you're not going to get
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| | the nerves, but any physical movement
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| anything done until you do!
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| | that changes your physical state will
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| And that is exactly how you handle a loop
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| | have a positive effect. One easy way to
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| in your thinking!
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| | remember this:
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| Once the loop of fear or worry begins,
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| | "When you change what your body is doing,
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| all progress stops. Your mind has
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| | you change what your mind is doing.
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| basically "hung up," and you're not
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