Quieting Your Brain

By Adesh Silva

Discover how to silence your inner critic, counteract your brain's bias towards negativity and learn how to rewire your mind to be happy and calm with proven, time-tested techniques!

Do you often get stuck in a negative loop of toxic emotions and tend to endlessly ruminate over hurt feelings? Is the stress of your daily life draining the joy and happiness out of living? Are sick of paralyzing anxiety and panic attacks holding you to ransom?

If you answered yes to any of these questions, then this book is for you. 

In this eye-opening and practical book, Adesh Silva skips the fluff common in most self-help books and shows you powerful habits you can use to "hack" your biology and your mind, helping you to effectively deal with stress and other mental disorders in your everyday life.

Here's a snippet of what you're going to discover among the eye-opening pages of Quieting Your Brain:

Everything you need to know about the stress response and how your brain to identifies and deals with stress

Effective ways to master your emotions and stop yourself from rash outbursts in the heat of the moment

How to come to terms with your shortcomings and make peace with your imperfections

Surefire ways to develop rock-solid confidence and self-esteem

Failsafe ways to deal with the toxic emotions of regret and guilt and learn to forgive yourself

Foolproof methods to get rid of anxiety and panic attacks that work like gangbusters

How to unleash the power of self-talk to strengthen your mind

...and tons more!

 

Whether you currently struggle with ridding yourself of negative inner chatter or are looking for field-tested ways to eliminate mental clutter and combat anxiety and panic attacks, Quieting Your Brain contains all the insights and actionable advice you need to gain inner peace and start enjoying your life.

 

• Language: English
• Publisher: Adesh Silva
• Release date: Dec 4, 2019
• ISBN: 9781393195610

Book preview

Quieting Your Brain

15 Techniques and Effective Habits for Stress Management in Everyday Life

Author

© Copyright 2019 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

Table Of Contents

Introduction

Chapter 1 – Identify Your Brain’s Stress Response

Fight or Flight

Reflecting on the Past

Knowing Your Triggers

Reaction Versus Response

Chapter 2 – Making Peace with Imperfection

The Fake Pressures of Society

Understanding Self-Esteem

Adopting a Growth Mindset

Technique #1: Accept the Flaws of Life

Chapter 3 – Taking Control of the Controllable

Dealing with Regret and Guilt

Anxiety and Panic

Technique #2: Understand What You Have Power Over

Technique #3: Practice Mindfulness

Chapter 4 – Exercise and the Effects on You

How Your Health Affects Your Mind

Why Exercise is Important

Technique #4: Get Active

Technique #5: Eat the Right Food

Chapter 5 – The Power of Self-Talk

Looking at the Root

How Others View You

Technique #6: Breathe It Out

Technique #7: Challenge Your Thoughts

Chapter 6 – How to Take Control of Your Mindset

The Brain’s Plasticity

Technique #8: Use Positive Affirmations

Technique #9: Write and Journal

Chapter 7 – Not Letting Your Emotions Dictate Your Life

Emotional Intelligence

Projection and Deflection

Technique #10: Manage Your Anger

Chapter 8 – Building a Rock-Solid Routine

Laying the Groundwork for an Effective Routine

Practicing Patience

Technique #11: Focus on Your Sleep

Chapter 9 – Finding Focus in a Distracting World

Setting Time Aside Every Day for Creative Thinking

When Multitasking is Bad

Technique #12: Learn to Say NO!

Technique #13: Minimize Everything

Chapter 10 – Maintaining the Important Balance Between Work and Life

Cutting Yourself Off From Technology

Maintaining Balance

Being Kind

Technique #14: Work on Communication and Listening

Technique #15: Laugh and Smile

Conclusion

References

Introduction

Over half-a-million people die of heart disease every year. With one in four deaths tied to heart-related conditions, this has become the leading cause of death in the United States alone (CDC, n.d.).

You can eat all the healthy greens you want and exercise multiple times a day, but an often-overlooked cause of heart-related conditions is stress that goes unmanaged for far too long. Stress is also related to many other health conditions, such as anxiety or depression.

Stress has many different causes, but one thing we have to remember above all else is that it is natural. It doesn’t feel great when we’re experiencing it, but surprisingly, it can have some beneficial aspects when properly managed. It isn’t a disorder, but a wiring built into the way that we think. It is a reaction to an outside threat. It is a chemical response that urges us to take action.

A happy life isn’t one that is free from stress; it is one that involves the management of stress. The biggest reason that this type of worry can be so challenging to manage is because we don’t understand exactly what stress is.

While stress does occur naturally, the negative side effects don’t have to be a part of your everyday life. The solution to managing your stress is training your brain to think in a certain way.

Often, when people think about managing their health, their first thought might go to doctor’s visits, medications, and other treatments. Luckily, stress management won’t always require a prescription. Something as simple as laughing could help to drastically reduce your stress levels.

In fact, studies have proven that increased laughter helps to reduce the level of stress hormones present in your body, as well as the reduction of inflammation. On top of this, laughter can increase the good cholesterol in your body (Harvard Health Publishing, n.d.). 

When stress goes unmanaged, it will affect every other part of your body. You can struggle with sleep, appetite, and mood control when worry is consuming every facet of your mind. Reducing stress isn’t just good for your thoughts, but for your overall health.

There are plenty of other concerns that you might have in your life, so don’t let stress be one of them. Constant worry could lead to anxiety, which could even increase symptoms of depression.

In this book, we are going to discuss the best methods and techniques that you can use to quiet your brain. This isn’t about shutting out stressful thoughts and eliminating the worrying triggers in your life – unfortunately, we can’t take your stressors away. There will always be work issues, monetary struggles, and relationship problems that you will just have to confront.

What we can promise to do is give you the resources needed to work through your greatest issues. We can provide you with what the body needs to feel relaxed and calm, even in the most challenging situations.

Each time you feel stress, you are doing damage to your body. Still, it can be hard for even the greatest medical professionals to link some of your health problems to stress, so it’s important that we get it under control now.

There are enough issues in this world that could keep your worried mind busy for eternity. There will never be a lack of things to stress over. The urgency comes when we let this stress consume our daily thoughts, however. Our time on this beautiful earth is limited, so it’s essential now that we learn to appreciate and enjoy each moment.

You are in charge of your own stress management, and your perspective plays a huge role in the thoughts and emotions that you have. What we have to remember is that each person is going to have their unique view on life. What stresses you out might not be a big deal to other people, and vice versa.

It’s time now to take your own life into your hands. Now, more than ever, we have to put an emphasis on stress management. It seems normal to talk about health and nutrition, but what about the management of our emotions? What about the way that we experience and talk about our feelings?

It shouldn’t be taboo to discuss the things that you feel. We can’t be ashamed or afraid of the emotions that we have. When we pretend as though these are feelings that we can just stuff down and ignore, that creates an unhealthy mindset that will eventually show through your physical body.

Our minds can be like a bottle of soda. The more you shake it, the more it is going to explode when the top finally opens.