Podcasts > On Purpose with Jay Shetty > Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

By iHeartPodcasts

In this episode of On Purpose, Jay Shetty explores practical strategies for managing negative thoughts and emotional responses. Drawing from both ancient wisdom and modern research, he examines the concept of impermanence from the Bhagavad Gita and discusses how understanding life's temporary nature can help maintain inner peace.

The episode covers research-backed methods for emotional management, including physical actions like writing down and discarding negative thoughts. Shetty explains the relationship between physical spaces and mental well-being, noting how clutter affects stress levels and sleep quality. He also introduces the Buddhist concept of "two arrows" to help reframe difficult situations, offering specific questions to shift from reactive thinking to proactive problem-solving.

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Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

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Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

1-Page Summary

Embracing Impermanence and Letting Go

The Bhagavad Gita teaches that happiness and distress are like seasons that come and go, suggesting that understanding life's impermanence is key to maintaining inner peace. This concept is illustrated in the Zen story of a farmer who refuses to label events as good or bad, recognizing that circumstances are constantly changing.

Physical Actions for Emotional Release

Research supports various physical methods for managing emotions. A 2024 Nagoya University study found that writing down and physically discarding negative thoughts can reduce anger. Similarly, studies show that symbolic acts like burning photographs of ex-partners can aid in emotional healing and closure.

Using Physical Actions to Manage Thoughts and Emotions

Research has shown that clutter can impair brain function and increase stress hormones, particularly cortisol levels in women. Jay Shetty suggests organizing spaces like a hotel, with designated places for items, and emphasizes the importance of creating a visually pleasing first morning sight to positively impact mood. He also notes that bedroom clutter can negatively affect sleep quality, suggesting that an organized space contributes to better rest and emotional well-being.

Shifting Perspective to Reduce Overthinking and Suffering

Jay Shetty shares Buddhist teaching about "two arrows," explaining that while pain is inevitable, suffering is optional. The first arrow represents unavoidable life pain, while the second represents our reactive narrative about that pain. Instead of asking "why is this happening," Shetty recommends focusing on proactive questions like "What can I do about it?" and "What skill is this asking me to develop?" This approach activates the prefrontal cortex, fostering intentional responses rather than automatic reactions to pain.

1-Page Summary

Additional Materials

Counterarguments

  • While the Bhagavad Gita and Zen story promote the acceptance of impermanence, some individuals may find that this philosophy minimizes their emotional experiences or struggles, and they may benefit more from approaches that validate and address their feelings directly.
  • The efficacy of writing down and discarding negative thoughts, as well as symbolic acts like burning photographs, may vary greatly among individuals. Some people might not experience the same therapeutic effects, and others may require more structured psychological interventions to manage their emotions.
  • The claim that clutter increases stress hormones, particularly cortisol in women, could be oversimplified. Stress responses are complex and can be influenced by a multitude of factors beyond environmental organization.
  • The idea of organizing spaces to improve mood and reduce stress may not be universally applicable, as some individuals may thrive in less structured or more personally customized environments.
  • The concept of the "two arrows" and the focus on proactive questioning can be beneficial, but it may not be suitable for all types of pain or trauma. Some situations may require professional support, and the process of healing can be more complicated than simply changing one's perspective.
  • The notion that suffering is optional may inadvertently lead to self-blame for those who are struggling to cope with their pain, suggesting that they are simply not managing their reactions well enough.
  • The advice to focus on what can be done about a situation may not acknowledge the full emotional impact of certain events, and for some, the process of asking "why" can be an important part of understanding and processing their experiences.

Actionables

  • You can create a "change jar" where you write down life changes on slips of paper and add them to the jar, periodically reviewing them to reflect on the transient nature of life's events. This practice can help you visualize the ebb and flow of life's circumstances, reinforcing the concept of impermanence and aiding in emotional detachment from temporary situations.
  • Develop a morning routine that includes arranging a small area of your living space with items that bring you joy, such as fresh flowers or an inspirational quote. This can set a positive tone for the day and help you internalize the benefits of a visually pleasing environment, as well as the importance of organization for mental clarity.
  • Engage in a monthly "narrative reset" where you write down a challenging event from the past month and then rewrite the story from a proactive standpoint, focusing on what you did or could do about it. This exercise encourages a shift in perspective from passive to active, helping you to practice responding to life's difficulties with intention rather than default reactions.

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Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

Embracing Impermanence and Letting Go

Understanding and accepting the impermanence of life's events can be a powerful way to maintain peace and let go of negative emotions.

The Gita on Impermanence of Happiness, Distress, and Circumstances

The Bhagavad Gita teaches that happiness and distress are to be viewed like the seasons, which come and go. One must learn to endure these changes without being disturbed. Just as one recognizes the impermanent nature of a rainy or sunny day, understanding this concept is key to maintaining inner peace through life's inevitable ups and downs.

The Zen Story of the Farmer

The story of the farmer whose son finds a horse illustrates the Zen understanding of impermanence well. Villagers hastily label the events—finding the horse, the son breaking his leg, the son avoiding conscription to the army—as good or bad, but the farmer does not. He understands that situations are fluid, and labeling them is unhelpful since circumstances often change.

Techniques For Letting Go Of Thoughts and Emotions

Writing negative thoughts down and then physically discarding the paper can be helpful. This act extracts the emotion and allows one to tactically engage with the thought. Actions like ripping up or burning the written thought can be a physical means of letting go of the emotion.

A study from Nagoya University in 2024 supports this idea, finding that participants who wrote down their angry thoughts and then shredded or discarded the paper felt significantly less ...

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Embracing Impermanence and Letting Go

Additional Materials

Clarifications

  • The Bhagavad Gita, a sacred Hindu scripture, teaches that happiness and distress are transient like changing seasons. It emphasizes enduring life's fluctuations without being emotionally shaken. Understanding the impermanent nature of life's events is crucial for maintaining inner peace amidst life's ups and downs. The Gita's wisdom encourages individuals to navigate through changes with equanimity and detachment, recognizing the temporary nature of both joy and sorrow.
  • The Zen understanding of impermanence emphasizes the transient nature of all things in life. It teaches that everything is in a constant state of change, and attachment to things as permanent leads to suffering. Zen philosophy encourages acceptance of impermanence as a fundamental truth and a path to finding peace and clarity in the present moment. Practicing mindfulness and letting go of attachments are key aspects of embracing impermanence in Zen teachings.
  • The act of physically discarding written thoughts, like tearing up or burning them, is a technique used to help individuals let go of negative emotions. Studies suggest that this process can aid in reducing feelings of anger and help in mentally discarding those thoughts. Burning items, such as photographs, can serve as a symbolic gesture for emotional release and closure, especially after a breakup. These physical actions provide a tangible way to express and let go of emotions, supporting emotional healing.
  • The studies from Nagoya University and Ohio State University focused on the therapeutic benefits of writing down negative thoughts and physically discarding them. Participants who engaged in this practice reported feeling less anger and distress compared to those who did not dispose of their written thoughts. The act of physically discarding the negative thoughts symbolizes letting go and can help in emotional processing and release. These studies suggest that this simple yet symbolic act can be an effective technique for managing negative emotions.
  • Burning items like photographs for emotional release and closure is a symbolic act that represents letting go of the past and moving forward. It is a physical manifestation o ...

Counterarguments

  • While understanding impermanence can be beneficial, it may not be a universal solution for everyone. Some individuals may find that it leads to feelings of detachment or nihilism, which could negatively impact their motivation and relationships.
  • The advice from the Bhagavad Gita to endure happiness and distress without disturbance might not acknowledge the full complexity of human emotions and the psychological need to process and express feelings.
  • The Zen story of the farmer may oversimplify complex life situations, and the non-reactive approach might not be applicable or healthy in all circumstances, especially those requiring immediate action or emotional engagement.
  • Writing down negative thoughts and discarding them might not be effective for everyone. Some individuals may require more in-depth psychological interventions to deal with persistent negative thoughts or emotions.
  • The act of physically destroying negative thoughts or items associated with past relationships may not address the underlying issues or thought patterns that ...

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Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

Using Physical Actions to Manage Thoughts and Emotions

The act of cleaning and decluttering not only brings a sense of order to our living spaces but also offers significant benefits for managing our thoughts and emotions.

Cognitive Benefits Of Decluttering and Organizing Physical Environment

Clutter's Impact on Focus and how Cleaning Clears the Mind

Clutter in our physical environment can lead to cognitive overload, competing for our attention and making it difficult to focus and process information efficiently. The constant visual distraction of clutter impairs brain function, as found by studies using fMRI scans which showed that individuals in organized environments had better concentration and information processing abilities than those in cluttered spaces.

Stress Relief and Emotional Benefits of an Organized Space

Reducing Cortisol and Promoting Calmness and Well-Being

Clutter can significantly elevate stress levels. In particular, research has highlighted that women who perceive their homes as cluttered have higher levels of cortisol, a hormone associated with stress. Conversely, organizing your space can reduce these stress hormones. A clutter-free environment can mitigate negative emotions such as confusion, tension, and irritability, while an organized one can enhance feelings of calmness and general well-being.

Creating "Homes" For Items to Maintain Order

Jay Shetty uses the analogy of a hotel to suggest how we might organize our homes more effectively. Each item should have its designated place to help maintain order. Shetty also suggests organizing in a way that ensures the first visual contact in the morning is something that sparks joy, as opp ...

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Using Physical Actions to Manage Thoughts and Emotions

Additional Materials

Clarifications

  • fMRI (functional magnetic resonance imaging) scans are a type of brain imaging that measures blood flow changes in response to neural activity. Studies using fMRI have shown that individuals in organized environments exhibit better concentration and information processing abilities compared to those in cluttered spaces. This suggests a link between physical environment organization and cognitive function, highlighting the impact of clutter on brain function.
  • Cortisol is a hormone released in response to stress. Elevated cortisol levels are linked to increased stress and anxiety. Research suggests that reducing clutter and organizing spaces can help lower cortisol levels, leading to a calmer and more relaxed state.
  • The analogy of a hotel in organizing items at home suggests assigning each item a specific place, similar to how hotel rooms are organized for efficiency and ease of use. By giving everyt ...

Actionables

  • Turn decluttering into a game by setting a timer for 10 minutes each day to see how much you can organize before the buzzer goes off. This makes the process fun and manageable, and you'll be surprised at how much you can achieve in short, focused bursts. For example, you might challenge yourself to clear out one drawer or shelf each session.
  • Create a "decluttering diary" to track your progress and reflect on how your mood changes as your space becomes more organized. Start by taking 'before' photos of your space and jot down how the clutter makes you feel. As you organize, take 'after' photos and note any improvements in your mood or stress levels. This visual and emotional record can motivate you to maintain a clutter-free environ ...

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Do THIS 2 Minute Trick To Stop a Negative Spiral INSTANTLY (Overthinkers You Need to Hear This Episode!)

Shifting Perspective to Reduce Overthinking and Suffering

Shetty shares insights on breaking the cycle of overthinking and reducing suffering through the practical application of Buddhist teachings and proactive thinking.

Buddhist "two Arrows": Pain Inevitable, Suffering Optional

Shetty shares a teaching from Buddhism regarding the two arrows, which suggests that pain is an inevitable part of life, but suffering is a choice. The first arrow represents the unavoidable pains of life, while the second arrow is the reactive narrative we create about that pain. He mentions that it's not the pain but what we make of it that leads to suffering. Thus, understanding this can help individuals turn pain into progress rather than unnecessary suffering.

View Negative Experiences as Growth, Not "why"

Rather than asking "why is this happening to me?" Shetty recommends asking proactive questions such as "What can I do about it?", "What skill is this asking me to develop?", "What is this reminding me that I've forgotten?", and "What wisdom is inside of this that I need to learn?" This transforms the perspective from one of suffering to one of growth, focusing on actionable steps and the lessons that can be gained from negative experiences.

"Interrupting Automatic Reactions With 'Stop Signs' and Solution-Focused Questions"

Activating Prefrontal Cortex for Intentional Response

Shetty indicates that shifting the narrative away from a focus on "why" something happened to a stance that looks for solutions and growth can mitigate suffering. By replacing automatic thoughts with intentional, proactive questions, individuals activate the prefrontal cortex of the brain, which is associated with ...

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Shifting Perspective to Reduce Overthinking and Suffering

Additional Materials

Counterarguments

  • While pain may be inevitable, the idea that suffering is entirely optional may oversimplify the complexity of human emotions and psychological processes.
  • The concept of the second arrow can be misinterpreted as blaming individuals for their own suffering, which can be invalidating to those with mental health issues.
  • The proactive questions suggested may not always be applicable or helpful in situations of trauma or deep emotional pain where professional help is needed.
  • The emphasis on personal growth in response to negative experiences might not acknowledge systemic issues that limit an individual's ability to respond or grow from certain situations.
  • Activating the prefrontal cortex through intentional thought is a simplification of neurological processes and may not account for situations where cognitive function is impaired by stress or other factors.
  • The recommendation for direct communication assumes that all parties are willing and able to engage in honest and compassionate dialogue, which may not always be the case.
  • Embracing difficult conversations as a means to alleviate suffering does not consider that some individuals may not have the necessary emotional or communication skills to do so ...

Actionables

  • Create a "Pain to Progress" journal where you document daily challenges and frame them with proactive questions. For example, if you're dealing with a work rejection, instead of dwelling on the negative, ask yourself, "What skills can I improve based on this feedback?" or "How can this experience make me a stronger candidate for future opportunities?" This practice encourages a growth mindset and helps you to see pain as a catalyst for personal development.
  • Develop a "Solution-Focused Mindset" by starting each day with a five-minute brainstorming session on how to tackle a current problem. Write down at least three actionable steps you can take to address the issue. If you're struggling with a strained relationship, for instance, your steps might include scheduling a time to talk, preparing points for discussion that are honest yet compassionate, and researching communication techniques. This habit primes your brain to shift from problem-oriented thinking to solution-oriented thinking.
  • Initiate a "Difficult C ...

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