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Zusammenfassung von Cleaning Up Your Mental Mess

Name: Cleaning Up Your Mental Mess
Rating: 4.3 (705 reviews)
Author: Caroline Leaf

Caroline Leaf

5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking

4.3 (705 Bewertungen)

22 Min.

Themen

Trauma & Heilung Stressreduktion Routinen & Gewohnheiten

Inhaltsübersicht

Cleaning Up Your Mental Mess
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Kernaussage 1 von 7

What’s in it for me? Become the master of your mind.

From persistent negative thoughts to anxiety and depression, we all have messy minds now and then – it’s a natural response to the difficult events and circumstances we all face. But just because the mess is natural doesn’t mean we have to live with it. We may not be able to control the world around us, but we can certainly control how we, and specifically our minds, respond to it. And these blinks show us how.

The blinks share research-backed tools for managing the mess in our minds. They teach us how to transform negative thoughts into new, more positive thinking patterns that’ll help us lead happier and healthier lives.

In these blinks, you’ll learn

what a messy mind does to your health;
how long it really takes to form a habit; and
what your brain does while you sleep.

Managing your mind is crucial to a healthy lifestyle.

What do you think of when you hear the words “healthy lifestyle”?

Perhaps you think of eating a diet rich in nutritious foods, making sure you get the right amount of sleep, and exercising often to stay fit. And you’re correct – good food, regular exercise, and enough sleep all contribute to a healthy lifestyle. But there’s another important element: the state of your mind.

When your mind is filled with toxic, depressing, or anxious thoughts, it’s in a messy state. And this negatively impacts your lifestyle. So, in the same way that you manage your home so it doesn’t get messy, you need to manage your mind.

The key message here is: Managing your mind is crucial to a healthy lifestyle.

A messy mind takes a toll on your health. How? Well, constantly grappling with negative thinking, anxiety, or depressing thoughts leads to toxic stress. This impacts your biochemistry and brain function, increasing your risk of neurological disorders like dementia. And it also lowers your immunity, putting you at a higher risk of disease.

In fact, a number of studies indicate that close to 90 percent of conditions like cancer, diabetes, and heart disease are caused by toxic stress. And that’s not all: toxic stress also changes your gene structure and activity. This means that its negative effects won’t stop with you – they’ll also be passed down to future generations.

Now, toxic stress is a natural response, but this doesn’t mean that it has to take a toll on your health or that of your offspring. You can control it through mind management. By managing your mind, you can alter your negative thoughts before they stir up toxic stress. With enough practice, mind management can even prevent negative thoughts in the first place by making you more resilient to life’s challenges.

A great way to understand the power of mind management is by envisioning mental mess as a car crash. Without mind management, you’re simply a bystander. But with mind-management skills, you become a first responder at the scene of the accident – equipped to prevent further hurt.

You can change your thoughts by accessing the nonconscious mind.

Before we explore how to alter our thoughts and manage our minds, let’s take a moment to think about exactly what the mind is and how it works.

The mind is energy generated through our thinking, feeling, and behavior. This energy builds thoughts, which are real, concrete things in our brains. Specifically, thoughts are ideas embedded with memories of associated information, emotions, and physical feelings.

Embracing, processing, and reconceptualizing are the foundational principles of the Neurocycle.

During a bubble bath one night, the author’s diamond earring – a gift from her children – fell into the water. She panicked, but not for long.

She quickly acknowledged the situation and her reaction. Then, she processed her mind-set and understood that it was a natural response to potentially losing a special gift. To find it, she needed a different response. So, she thought of patting down the bubbles in order to see clearly. Using this strategy, she found her earring.

The Neurocycle method turns new thoughts into habits over 63 days.

Ever heard the saying, “Rome wasn’t built in a day?” Well, it applies to mind management, too.

Changing toxic thoughts and establishing positive behavior doesn’t happen overnight. And while many people believe that habits form over 21 days, it actually takes a lot longer than that. Sixty-three days, to be exact.

Use mind management to build the brain’s strength and resilience.

In the previous blink, you learned that you can create structural changes in the brain by applying the Neurocycle method. But here’s an interesting fact: the brain is always changing.

Our experiences and states of mind alter the brain’s structure and chemical makeup. And when we experience challenges or toxic thoughts, these changes harm our mental and physical health.

The Neurocycle can help us heal from trauma.

Here’s an unfortunate truth: everyone goes through some kind of trauma at one point or another. It can be as disturbing as war or a more day-to-day experience like bullying, illness, or infidelity. Whatever form it takes, trauma needs to be addressed because it leaves toxic thoughts – which, as we’ve learned, harm our brains and bodies.

One of the difficult things about trauma is that we’re left wondering why the traumatic event happened. And that’s a question we often can’t answer. So, rather than trying to figure out the why behind our traumas, a better approach is to focus on healing.

You can mind-manage your way to better sleeping, eating, and exercise habits.

In an earlier blink, we discovered that, in addition to getting enough sleep, eating well, and exercising, mind management plays a role in a healthy lifestyle. But here’s something interesting: it can also help us improve on the other areas.

The Neurocycle, its three principles, and the five steps can be used to ensure that we sleep better, adopt good eating habits, and incorporate exercise and movement into our lives. By doing this, we build a great foundation for a healthier life.

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Worum geht es in Cleaning Up Your Mental Mess?

Cleaning Up Your Mental Mess (2021) presents a scientifically backed strategy for rooting out toxic thoughts. It breaks down the principles and tools of the Neurocycle – a mind-management process that changes toxic thoughts and their related behaviors into positive thinking and habits.

Bestes Zitat aus Cleaning Up Your Mental Mess

Quick fixes and memory tricks are illusions – dont let them fool you. Trust the science!

—Caroline Leaf

Wer Cleaning Up Your Mental Mess lesen sollte

Those looking to take control of their mental state
People grappling with the effects of trauma
Anyone curious about how the mind and brain are connected

Über den Autor

Dr. Caroline Leaf is a cognitive neuroscientist and mental-health expert. She’s spent over 30 years researching neuroplasticity and the connection between the mind and the brain. Dr. Leaf has written several best-selling books, including Switch On Your Brain, Think and Eat Yourself Smart, and Think, Learn, Succeed. She also hosts the popular podcast Cleaning Up the Mental Mess.

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