Tag Archives: anxiety

How to Leave your Comfort Zone to be Successful

December 13, 2020 Md Raji Leave a comment

Stepping out of your comfort zone

Let’s face it in life, there will always be things that we fear. Some of us are scared of the obvious “biggies” such as heights, snakes, flames or flights. Many of us, though, develop concerns about things that shouldn’t impede us, but they sometimes do.

Are you afraid of rejection? Risk Taking? Failure? Successful?

All of us strive to build “comfort zones” around us: barriers between what makes us feel relaxed and awkward.

Comfort zones are not always bad

They can prevent us from doing anything stupid or reckless sometimes. However most frequently, our comfort zones are based on a conviction that may or may not be valid. If in the past you have encountered an especially painful rejection, you could build a comfort zone that will prevent you from sticking your neck out there and being rejected again.

The comfort zone itself in this case, is not the problem. The problem is the underlying conviction that you will be rejected again.

Just because in the past you’ve been rejected does not mean that in the future you will be rejected again. The unique comfort zone can lead you to behave in ways that are detrimental to your own life success.

You’re going to fear meeting new individuals, getting involved in relationships, or even applying for new jobs. Deep inside, you are going to expect part of you to be rejected again, and you are going to do everything you can to minimise the risk of that happening. Pain is not fun to feel, and how our minds stop it at all costs is incredible!

You may not even be conscious of any of your comfort zones. Take a look at your life right now as it is. Do you make as much money as you would like? Are you satisfied with the job?

Will you enjoy meeting and getting to know new people? Are you capable of setting and achieving new targets for yourself? If you responded yes to those questions, your comfort zones are probably not hindering you in any way.

You may have some problems to work through if you replied no to all of these questions.

Here is an easy way to find out if you are held back by your fears: make a list of the worst things you can imagine happening. What are the deepest fears you have? What things don’t you like in your life? Oh, and why?

Ask yourself why it is, if you don’t like meeting new people. What is the worst thing about meeting someone new that you can imagine happening? Be frank with yourself. You do not have to show anyone this list.

Once you know what you are truly afraid of, ask yourself what the consequences would be if your worst fear were to be realized. And could you live with those consequences? Using the rejection example again, what would be the consequences of being rejected again? Would you be able to live with that? I think you’ll be surprised at how small most of the consequences are, and how easily we could live with them if we had to.

Fear has a way of making itself much bigger in our minds than it is in reality! We work ourselves into a sweat, terrified of the “what ifs” — when in fact, the outcome would be no big deal really. As with most other things, we’d simply pick ourselves up and continue on our way.

Once you know what your fears are, and you understand and accept the consequences, immediately do the thing you fear most. Yes, that’s right, I’m encouraging you to step out of your comfort zones! Refuse to let fear control you.

Tell your anxiety, “Thank you for trying to protect me, but anyway I’m going to do it.” And then do it. Do it again then. And that again. You Would feel nervous the first few times you venture out of your comfort zone. Expect and accept that. The fear won’t disappear overnight. But after your mind realises that the anxiety is groundless, it will go away.

Now just because you are overcoming your fears and widening your comfort zone doesn’t imply that you should also become reckless. Between blindly jumping into the unknown and taking a calculated risk, there is a major difference.

Take a few minutes to think about the action you intend to take before proceeding, weigh the ramifications, and ask if you’re ready to embrace them. Go for it if you are. If you’re not, that’s great!

Don’t feel like you need to force yourself past what you would be prepared to consider. For some time, you can place the problem on the back burner and rethink it later.

The point is to avoid letting your choices be made by fear, and begin making them yourself. It will take some time to get used to this new way of thinking, but you’ll start challenging your fear naturally before long and stop letting it control you.

When that happens, the standards of achievement and satisfaction you will achieve are not told!

The zone of comfort: no anxiety or confusion permitted

I was motivated by the Convid19 panademic to write this blog about taking a little leap and learning new stuff. This needs that you get out of your zone of comfort. It applies to anxiety levels, the most scientific definition of what a comfort zone is. Any type of action that keeps you at a consistently low level of anxiety is your comfort zone You are used to everyday tasks that would not make you feel nervous and awkward, because they are part of your comfort zone. Although individuals frequently refer to ‘getting out of your comfort zone’ in terms of doing new stuff, it is possible to count something that increases your anxiety levels as being beyond that zone.

While anxiety is not something we are likely to be searching for, it can be unexpectedly helpful to have a little bit. To drive us to get our work done, or to boost our results, we sometimes need just a touch of anxiety. A scientific study found that output improved as anxiety levels grew when a task was very easy. However, elevated anxiety only improved to a certain extent when a task was more challenging, after which the combination of a difficult task and high anxiety caused performance to drop.

Uncomfortable uncertainty levels

The uncomfortable levels of uncertainty are responsible for much of the discomfort that comes from leaving your comfort zone. Uncertainty will make us respond to negative experiences more strongly. Even though we may come to like them over time, we are still more likely to react negatively to new stuff. Our comfort zones can effectively be made smaller by volatile social, political or economic circumstances. The more scared we are the smaller our comfort zone becomes and the harder it is to break out. Familiarity is relaxing and fun, so it’s no wonder we get our guard up with new stuff. It takes energy to try new stuff, so we are more likely to rely on old habits when we feel tired than to take a new chance.

5 reasons why moving out of your comfort zone is good

In the learning zone, you want to find the sweet spot and stop going so far out of your comfort zone that you enter panic mode. Some of the advantages of leaving the comfort zone are seen here.

1. It will help you to grow

When combined with the feeling of success, some anxiety and self-doubt can lead to personal development. This is why outdoor activities such as rock climbing or skydiving can be so exciting: they cause fear and discomfort, but when done, they give us a huge sense of achievement and raise our confidence levels.

2. Your comfort zone will expand

If your comfort zone is small, much of the time you will either be nervous or miss out on much of the fun that life has to bring. You’ll increase the amount of items you’re happy with by moving out of your comfort zone more often. As familiarity makes us more likely to enjoy something, you will also be able to enjoy more things in life, even if it turned us off at first.

3. Learning opportunities will increase

Doing new stuff motivates us and encourages us to learn
Novelty helps to boost the brain’s dopamine levels, which is part of the reward hub’ of the brain. The role of Dopamine focuses on encouraging us to go searching for rewards and that urge increases novelty. It has also been shown that novelty enhances memory and increases learning possibilities by making our brains more malleable.

4. It will improve your efficiency

You are not effective if you are too relaxed. We are looking for the middle ground where you are concerned, but where certain levels of anxiety are still manageable. You have effectively increased your comfort zone until you have acclimatised to the new level of anxiety.

5. It will be easier to harness creativity

We are motivated by discovering new experiences, mastering new talents, and opening the door to new ideas. In a way that nothing else does it educates us. Trying new things will lead us to focus on our old theories and where they conflict with our new experience, encourage us to learn more and question confirmation bias, our propensity to pursue only facts that we already agree with. Even in the short term, brainstorming, seeing old issues in a different light, and overcoming the obstacles we face with new energies can be improved by a positively unpleasant experience. I believe this definition fits my experience at the concert. This has given me a great deal of energy!

6 ways to leave your comfort zone

1. Doing daily stuff differently

To work, take a different path. Try a new restaurant without first reading the feedback. Go for a week or a month with a vegetarian. If the change you make is major or tiny, make a change on a day-to-day basis in the way you do stuff. Look for the viewpoint that comes, even if it is negative, from any transition. If things do not turn out the way you expected, do not be put off.

2. Taking time to take decisions

Often if you make fast decisions, slowing down is what it takes to make you uncomfortable. This is particularly true if fast thinking in your work or personal life is respected. Slow down, watch what’s happening, take the time to analyse what you see, and then step in. Often it will drive you out of your comfort zone just by defending your right to make an informed decision.

3. Trusting in yourself and making fast choices

Often making a snap decision is in order, just to get stuff going, if you are more comfortable considering all of the potential choices many times. Doing so will help you kickstart your personal ventures and teach your judgement to trust you. It will also show you that fast decisions as well as slow ones have fallout.

4. Beginning with small steps

Breaking out of your comfort zone takes a lot of bravery. If you go in with both feet, you get the same advantages as if you start slow, so do not be afraid to start slow. Identify your fears, and then, step by step, face them. It was not actually a fear of classical music; it was rather something to which I did not understand or feel connected. I took a step towards getting to know it and broadening my outlook.

5. Master in a new skill or language

There are many advantages to learning a foreign language, many of which apply to learning every new ability. Connect with individuals who inspire you or volunteer with an agency that does an outstanding job.

6. Travelling to new places

If you have been seeing the world from your front door all your life, you are missing out. Perhaps one of the best ways to expand your experiences is to explore new and interesting locations, and it does not have to be costly or hard to do.

What would you do to get out of your comfort zone?

Anyway, now I’d like to share the different challenges I’ve taken on this course over the past year. I was unable to achieve all the goals listed below but I witnessed a consistent growth within me that generated enormous levels of confidence from within.

Vocabulary Boosting Challenges

Within a month, add 150 words to your vocabulary.

Within a month, add 200 words to your vocabulary.

Within a month, add 300 words to your vocabulary.

In a month, add 300 words to your vocabulary with another person in tandem.

That means 10 words a day, 10 words per day,

Challenges of Push-ups

50 push-ups for two weeks a day.

100 push-ups for twenty days a day.

For a month, 100 push-ups a day.

150 push-ups for two weeks a day.

If you’re a beginner, start with 10 push-ups a day.

Challenges for Eating Habits

For a month, no fried food.

No food from the canteen for a month. No cold/aerated beverages for a month.

Every morning, “I will only consume homemade foods today.” manifest.

Challenges in Social life

For a month, say thanks to at least three people a day.

Every day, you call three people and make them happy for a month.

To some celebrity or renowned personality who influenced me in one way or another, a letter a day for a month.

Challenges for writing

On every topic/topic for two weeks, write ten ideas a day.

On any topic/topic for a month, write ten ideas a day.

For a month, write an average single post on your blog every day.

Creating the next day’s regular task ( in 300 words)

Write at least 2,000 words a day for a month.

Start with 500 words per day then slowly increase.

Challenges to Savings

Save Rs.100 a day by cutting expenses for a month.

Save Rs.150 a day by cutting expenses for a month.

Take this challenge based on the level of income and expenditures. You can start the process by saving only Rs 10.

Challenges for Reading

For a month, read 30 pages of a book every day.

For a month, read 50 pages of a book every day.

Read 5 editorials in the newspaper and 50 book pages a day for a month.

Challenges for better Living

For a month, no gossip.

No quarrels and conflicts in a month

Wake up for the month by 6:30 am.

Wake up for the month by 5:00 am.

For a month, no social media.

For a month, fifteen minutes of deep breathing meditation per day.

Mental Attitude

Clear all Self Doubts of Your Life

November 26, 2020 Md Raji Leave a comment

Every human being is the subject of doubts about himself and others as well. Are we in the dilemma of choosing what to do or not to do? In Arjuna’s view, the same problem occurred in the land of the Mahabharata in Kurukshetra. Before Lord Krishan, he shared his reluctance to fight with his nearest and beloved ones. And his doubts cleared up through the message of Bhagvad Gita and he stood up again to fight for the right and his victory was assured as his strength and support because of Lord Krishan on his side. During the current pandemic, the future is so unforeseen and full of uncertainties. And again, we must take the blessing and power of Almighty God to guide us with morality and practicality to solve these dilemmas. We can’t win any fight, be it the Mahabharata battle, or the battle of our minds with doubts about ourselves and others. The uncertainty was about winning or losing, or good over bad, at the time of the Mahabharata. At the present moment, life or death is in question.

We are all Arjun (as the soul) with doubts in mind. But we are not fortunate enough to have Lord Krishan on our side in his physical form, but in the form of Bhagvad Gita, we definitely have his divine form to which we can surrender our “I-ness,” suspicions, and all kinds of dilemmas that create suspicion in our minds.

In Bhagvad Gita, it is said, “Whatever happened, happened for the good, whatever happens, happens for the good, and whatever will happen also will happen for the good.” But my mind still wonders why what good is in it? Supposing that if a relationship didn’t succeed, we might assume it was bound to happen and for a cause it happened. Or do we, in our own hands, attempt to act and take care of things? You don’t have to think about the future, it is said, nor should you pay attention to the past. You are in charge of the moment only so live it to the fullest. “You have the right to work, but you don’t have any right over the result” And I think this is Bhagvad Gita’s wisest message.

People run after money in present times of materialism, want a big home, yearn for a luxury car besides securing the children’s future, so basically we are goal-driven. We all do not work because we want or like doing our jobs, but we do it just to think about the outcomes. During our reviews, we all work extra hours or do overtime assuming (result oriented) that our managers would highly score us on our results. This is something we all need to stop, because suffering is inevitable if our goals are not met. Basically, all because of expectations from this materialist and mortal universe, I am feeling this pain. And like Arjun, in our search for light on our dilemmas, we can all benefit from these timeless teachings and grow self-confidence.

Krishan’s first teaching to Arjun clarified that this material world is not true reality. It’s an illusion and we are all the actors who perform our respective roles assigned by our director to us, i.e. God. We experience profound pain when and when we play the temporary roles too seriously and feel detached from the centre of our true strength. And Krishan reminds Arjun that it is a mortal body, but our soul is immortal.

The second teaching reminded Arjun to pursue his dharma as a life purpose. Krishan urges him to be a fighter for justice and the promotion of good over evil. He reminds Arjun to fulfil his dharmic duty to achieve salvation. If you don’t engage in this fight against evil, you’re going to incur sin violating your dharma and your honour. But then my mind wonders, ‘How are we going to know what’s going to happen? (an action for which you are guilty of doing it).

The consequences of mental turbulence and overthinking and not of intervention are self-doubt, concern and anxiety. However if we act, we will either reach our goals and find satisfaction or fail, but we will benefit from the experience. And what I have learned from my experiences to date is that for the sake of some reward or applause, one should never engage in acts but to honestly and genuinely perform our duties.

The Google search engine is full, though not sufficient, of knowledge on different aspects of the necessary wisdom. To become fearless, we have to work without worries , the real and not virtual world of today.

One may rely entirely on the sermons of Gita, my conviction from the holy land of Kurukshetra, to make the search for the solution of doubts complete.

Mental Attitude

How to Overcome Stress and Anxiety easily?

November 10, 2020 Md Raji Leave a comment

Whether it’s thunderstorms, a trip to the dentist, a stranger at your door, or losing someone close to you, you know what it is like to be frightened of something. Fear is a natural response that cautions our bodies to be vigilant. Anxiety is a form of anxiety, rather than worrying something that is real, coping more with concern and the future.

They become an issue when fear and anxiety become a trend in our lives. If a problem is with your blocked drain in the kitchen sink, do you neglect it? Not of course. Call a plumber or try to repair it on your own. When your physical and mental health is weakened by fearfulness, and you find yourself avoiding activities that could

Build more fear, don’t dismiss it. Don’t try to force it away when fear becomes a painful thing that leaves you cowering and sick.

Learn how to conquer anxiety and depression

Phase 1: Understand about your Anxiety

This first move may be the most difficult one, but it’s absolutely important, too. A insecurity that lies concealed in the dusty regions of your subconscious can not be resolved. You’ve got ta face it. You see the individual when you turn your face toward a person and learn what he looks like and how he behaves. You discover things about your fear that you didn’t know before, as you turn toward your fear (rather than away from it). This understanding helps you resolve it.

Try keeping a journal over a period of two or three weeks to help yourself face your fears and anxiety. Record any trends that you find. When you hear the doorbell, do your hands turn clammy and your stomach clench? In the morning or evening, do you show more signs of anxiety?

Phase 2: In Constructive Ways use your Imagination

Fantasy is a beautiful thing. Unfortunately, an active imagination can be a harmful tool when it causes you to think about negative things. It gives you power, creativity, and the ability to think outside the box.

Your imagination will magnify your fears, making things look even worse for your situation than it really is.

Do this exercise five times a day and in no time, you can begin to think and perform better:

Step 1.

Take a deep inhale

Step 2.

Exhale (as if blowing out a candle) with a brief blast. This helps trigger the diaphragm, which is not used by most individuals.

Step 3.

To empty the lungs, exhale with a long , slow finish. Breathlessness results from not enough CO2 being expelled.

Step 4.

Inhale instead of taking small sips, filling the lungs from the bottom to the top. A third of their lung capacity is used by most.

Step 5.

Keep to allow oxygen to saturate the cells for a moment.

Step 6.

Slowly and thoroughly exhale.

Step 7.

For 5 minutes, repeat steps 4 to 6.

To-your mental stress and anxiety, there are other necessary steps that you may take.

No 1. Face your anxiety if you can

You will stop doing things you want or need to do if you always avoid situations that scare you. If the situation is always as bad as you expect, you will not be able to test it, so you miss the chance to work out how to manage your fears and reduce your anxiety. Problems with anxiety tend to escalate once you get into this pattern. It can be an important way of resolving this anxiety to open yourself to your fears.

No 2. Know about yourself

Try to learn more about your anxiety or fear. Keep a log of anxiety or a record of thinking to remember when it occurs and what happens.

You can try to set small , achievable goals for yourself to face your fears. You can carry a list of things with you that help at times when you are likely to be scared or anxious. This can be an efficient way to deal with the fundamental principles behind your anxiety.

Try to learn more about your anxiety or terror. Keep a record of what happens and when it occurs.

No 3. Physical warm up

Raise the amount of exercise you’re doing. Some attention is needed for exercise, and this may take your mind off your fear and anxiety.

No 4. Relax

The mental and physical feelings of fear will assist you with learning calming strategies. Simply lowering your shoulders and breathing deeply will help. Or, in a comfortable place, imagine yourself. You may also try to learn items such as yoga , meditation, massage, or listen to the wellness podcast of the Mental Health Foundation.

No 5. Balanced meals

Eat plenty of fruits and vegetables, and strive to avoid excessive sugar. You can get nervous feelings from the subsequent dips in your blood sugar. Try to stop consuming too much tea and coffee, as anxiety levels can be exacerbated by caffeine.

No 6. Stop alcohol or, in moderation, drink

When they feel anxious, it’s very normal for people to drink. Alcohol is called ‘Dutch courage’ by some people, but the after-effects of alcohol will make you feel much more frightened or nervous.

No 7. Treatments

Some individuals find that they are helped to cope with their anxiety through alternative treatments or activities, such as calming methods, meditation, yoga.

No 8. Spirituality / faith

This will give you a way of feeling linked to something greater than yourself, whether you are religious or spiritual. Faith can offer a way to cope with daily stress, and you can be linked with a powerful support network by joining church and other faith groups.