JUNK AROUND YOU

THE colourful stall of panipuri, samosas ,pav bhaji are so much fascinating to us but we state them as JUNKS and refrain ourselves from eating them. SO why cannot we refrain us from,getting those mind junks? I wonder, are these negative thoughts fascinating for our mind too? Although they may help us feel superior for a span of time. However,  Shakespeare wrote in Hamlet "There is nothing either good or bad ,but thinking makes it so."

As our whole country is in  lockdown state , Each person defines his struggle in a different way , some for food ,some for shelter and some are crying thinking about their future.

  All are full of anxiety,misery and other emotional issues. In such a state ,one can help themselves by only being optimistic and eliminate mind junks.

So I thought to make my fitness freaky reader familiar with these mind junks which  are medically known as " cognitive distortions".

I know this medical term has made you all worried , no worries "fitness freaks" here at fitnessfoodfun all we have is fitness and fun which will abolish all the junks from your body as well as from your mind.
 Firstly let us know,


WHAT IS COGNITIVE DISTORTION?

》Cognitive means thinking , and distortion is disturbed.  cognitive distortions are the simple ways that our mind convinces us of something that isn't true. In short ,they are habitual errors in thinking.

 It is normally seen in every individual from time to time but if not corrected  in shorter time , might lead to anxiety and depression. it follows a pattern :-

 HOPELESSNESS→HELPLESSNESS→WORTHLESSNESS 

WHY ARE THESE COGNITIVE DISTORTION FORMED?

》 As per research, these distortion are developed in brain to cope up with the adverse life events . 


WHAT ARE THE TYPES OF COGNITIVE DISTORTION ?

》Dr. David D. Burns  in his book "feeling good" defines most common types of distortion seen in his patients . They are :-

 1.ALL OR NONE THINKING
 2.OVERGENERALISATION
 3.FORTUNE TELLER OR MIND READING
 4.BINOCULAR THINKING PATTERN
 5.IGNORING THE COMPLIMENTS
 6.FULL OF "SHOULD'S" & "MUST'S"
 7.PERSONALISATION
 8.MISLABELLING ONESELF OR OTHERS

ALL OR NONE THINKING 

In this type of thinking patterns , things are either "black-or-white" .But we forget that life is full of grays. They think only in extreme, which is very wrong to live a happy and healthy life.

OVERGENERALIZATION

In this ,the person comes to a generalised conclusion based on a single event(mostly negative). Overgeneralization can be self-limiting in which a person keeps himself in meeting his own potential.

FORTUNE TELLER AND MIND READING

It describes, assuming things which can be turned the other way. Here, the person assumes he or she knows what another person thinks despite no external confirmation that his or her assumption is true.

BINOCULAR THINKING PATTERN

When a binocular used correctly it magnify things when used the other way it minimise things. So this pattern is based on "magnifying "and "minimising" thinking pattern.
In magnifying , the negative thoughts are so pronounced that they tend to minimise the positive thoughts.

IGNORING THE COMPLIMENTS

 Self appraisal is as necessary as sunlight for photosynthesis .But as the time flies , we forget this and neither do we appraise ourselves nor do we let it come from others .When someone tells us thank you we reply it's ok rather than saying "mention not " or "it was my pleasure"

SHOULD'S AND MUST'S

If you find yourselves thinking in terms of "should" and "must",alas ! my friend , it is possible that cognitive distortion is at work. It is high time you should start working on your thinking pattern.

PERSONALISATION

 Almost 80% of us would land up having this cognitive distortion. In this we ,tend to take things personally. Simplyfing, we take all the blame or whole burden on ourself . It is associated with anxiety and depression.

LABELLING OR MISLABELLING

Very profoundly seen in Indian society it can also be stated as       
 "giving judgement". In this type of distortion , person tends to label any individual without knowing any background of other. He or She might land up labelling themselves too. ( I m a mess ,a loser)

FOOD:-

_________

RECIPE FOR THE MIND :
______________________

The fitness session had a little dim view ..so isn't it a good idea to give mind a bright outlook?Heard about "MINDFUL COOKING" .
 NO no .... it isnt any BHEJA FRY  recipe.

  It's a cooking  technique ,where no worries of  past ,present and future ,no tension of kids ,no tension of office and no sasuma ka kicch kicch are bought to kitchen . NOT EVEN THE SMARTPHONE .

Here what you need to have is concentration ,joy and mindfullness.

My father always told me "cooking is an Art" but I didn't get it until I read about mindful cooking.

 Ingridients:  based on what you have are going to cook

Cooking time : depends on your experience

Directions  for mindful cooking :-
  → keep your phone away from you
 → u can play some soft songs at a low volume

 →if you are doing fast cooking, begin with placing the pan on heat, listen to the crackling sounds of mustard seeds ,or whatever you are adding see the colours of vegetable changing as you add salt or other ingredients.

 →as in meditation we tend to concentrate on the "breaths" , here we need to concentrate on
     small changes and the sounds and the smell around us.

    " SMALL CHANGES EVENTUALLY ADD UP TO HUGE RESULTS"
     
→each time the mind wanders ,just gently bring the attention back.

 Once you practice mindful cooking you will notice that the food you cook is not only healthier but also tastier. Mindful cooking provides wonderful opportunity for us to train the mind.

 FUN:-
_________

1.Whenever you think you are being negative ,write that  thought on a notebook .
check which category of cognitive distortion you belong too.

2.Try noticing the changes you see when you do MINDFUL COOKING.
____________________________________

Do let me know the responses you get from doing these activities. For any further queries ,you can email us at 3fblogs@gmail.com . Do not forget to checkout some easy yoga poses to relief anxiety at  @fit.nessfoodfun. I  will be back on Wednesday with some amazing ideas to deal with these mind junks and more about mindful cooking.

 Do comment some interesting topic you would like to know.
TILL THEN FREAKS ... STAYFIT.EATFIT
TADDDDAAAA!!!!!!