1. We experience external events
2. We interpret them and have a self-talk
3. We get some feelings and react according situation

It is important to understand the order of this. Imagine you are sitting in the room, and outside is raining very hard. One person could feel happy about it, and understand this situation as a possibility to get some rest and relax. Other person will complain about situation, because he/she cannot go out and have fun. The situation is the same, but the way we think influence our reactions and feelings.

There are 4 types of negative thinking, which could cause these 4 problems: depression, anxiety, perfectionism and low-self esteem.

1. The victim thinking makes us depressed. If you catch yourself thinking “I can’t. I can never do it. I am too weak. I could make it 5 years ago, but not now’’. You make yourself depressed.
2. The worries promote anxiety. Let’s say you think like “What if I fail, What if they see me when I am so worried”
3. Perfectionism promotes stress and burnout “I should be the best in the class”, “I have to make the perfect presentation”
4. The critic thinking makes us feel not self-confident. Normally it is our parents’ voice inside us, or someone else who was critical to us “You are stupid. You cannot understand it. You cannot make it ”

It is possible to make an inside evaluation, and find out which of these voices are strongest. However it is important to deal with negative thinking and the best way to do it is to replace it with the positive thinking. There are some basic rules which can help:

• Avoid negatives. Instead of “I won’t be late this time” think “I will be in time” or even better just create an image in your mind that you are coming to the place in time.
• Make the sentences in the present time, not in the future. Replace “I will feel better soon” into “I feel better now”
• You are talking about yourself so it is better to make sentences with “I’’, or at least to refer to ‘’I’’.
• It is important to believe in what you are saying. Let’s say if you what to deal with you critical voice inside you. You can tell for yourself “I am OK person”. “I am worth that other people respect me”. There is no an exaggeration and it is not hard to believe in what you are telling for yourself.

It is the third day of experiment. I was planning to post new posts in this blog, but my first one is just now. However I understood some special: instead of trying to change myself, I should think what a nice features I have already.

As I told you yesterday my boyfriend get ill. Now he is feeling better. However he starts value that he healthy. We often forgot what we have already: health, nice people around us and so on. We remember that only when we lost it. At least in my case. The question is, why we should wait untill we lost it, if we can be already happy about that now.

So I made a list of the features, which I am proud about.

P.S I want to thank for my friends, who visit this blog and gave me nice ideas what I can write about it. (I would be very happy to hear your opinion too)

Also all photos in this blog are from my own collection or my friends’ collection. (Like this one, thank you!)

Today is the second day of my experiment. I promised yesterday that I will write how succesful I was. So my day started good, I was thinking positively, however my motivation went down in the afternoon. Also I didnt went for a walk, because my boyfriend felt bad, I think he has the flu. In the evening I had nice dinner with other students.

I decided that today, I will be more focus on one goal, which results I can measure, so I will try o be focused on only one think. Also I made one hour break in midday. I took a show also I want for a walk and I still found time to eat.

Today is the first day of the experiment. I am going to solve my own anxiety and stress. However I give the name for this post “low self-esteem, stress and anxiety is related” because I think they have some kind of connection. Everything is started with the  low self-esteem. Let’s say I have to do some exercises, but I feel that this is not my sphere and normally I don’t like to do it. The cause of it is that I am still doing my work, but very slow, and I can not be on time. Then of course I feel stressful, and in some cases nervous. So today I am going to try to improve my self-confidence in order to prevent other problems.

There is an action list which should help me to be proud about myself at the end of this day:

1. I am thinking that I can do exercises fast, and I will enjoy the process. (So I choose to think positive about myself)
2. I will go for a walk this evening, because the weather is really nice, but I couldnt do that before because I was working too slow. (I will do what I like to do)

It can look like that everybody else, but not you have such a problem, but I think it is very easy to remember the moments, that you have sleepless night, because you was too worried about an exam, job interview, important meeting, but not only that…some times I feel that I am worried about my future in general. Some weeks ago, I had difficulty to sleep, because I was too much worried.

I decided to continue my studies in foreign county , and I was doubting about my decision, because it would be more difficult to do than at home. I decided to call for one good friend and explain situation, after this finally I felt better. Talking with the good friend is not in the list “how to solve anxiety”, but it is good temporary solution. However I believe that everybody have great inside resources, and we can solve such a problem without the help from outside.  So I will make the 7 days experiment, where I will write what kind of techniques I am using to solve my own anxiety. I think it is the good time, because normally I have much work and it means a lot of reasons to be stressed about.

However an anxiety is more than a fear, the main reason of that is that we know why we are scared, but we don’t know what we are anxious about.

What are the anxiety symptoms?

Anxiety is related with panic, which means that you experience some of these feeling:

• Sweating
• Fast heart beating
• Shaking
• Shortness of breath
• Chest pain
• Bad feelings on your stomach
• Dizziness
• Separation from the world
• Unable to think
• Heat or cold waves

Also anxiety has some long-related symptoms:

• Sleep problem
• Problem of concentration

How to solve anxiety?

• Manage your stress. You can do that if you won’t leave everything for the last moment.
• Use relaxation techniques
• Eat health food
• Exercise regularly
• Try to sleep on the same time
• Avoid junk food, alcohol
• Replace your negative thought to positive, which could help you to deal with difficult situation