If you read the information yesterday, there are two techniques to use;
• Technique A- Interrupt and replace them
• Technique B- Eliminate them altogether
To remind you of the “Squatters” we listed 4 types:
The Inner Critic
The Worrier
The Reactor or Troublemaker
The Sleep Depriver
Use technique A with the Inner Critic and Worrier
Use Technique B with the Reactor and Sleep Depriver
If your read yesterday’s post, we discussed the Inner Critic and the Worrier…
So, today we will finish with the last two types of “Squatters” and how to
deal with them…
First, we discuss the Trouble Maker, Reactor or Over-Reactor
To rid yourself of this “Squatter” will take a bit more attention and
reflection after the fact to identify and heal the causes of the triggers…
Until you discover these causes, you can prevent the Reactor from
getting out of control by starting conscious breathing as soon as you
recognizing their presence…
The Reactor’s thoughts or feelings activate the fight or flight response
just like the Worrier…
The physiological signs of his presence will be the same…
The signs that the fight or flight response is activated are:
• Increased heart rate, blood pressure or a surge of adrenaline
• Shallow breathing or breathlessness
• Tense muscles
With a little work and attention, you should be able to tell the difference
between anxiety, fear, frustration or pain…
Count to ten when your angry?... …It’s more productive if your breathing
consciously during those ten seconds!
Conscious Breathing is pretty simple- pay attention and be conscious of
your breathing…
Pay attention to the air going in and coming out…
Breathe in through you nose:
• Feel the air entering your nostrils
• Feel your lungs filling and expanding
• Focus on your belly rising
Breathe out through your nose:
• Feel your lungs emptying
• Focus on your belly falling
• Feel the air exiting your nostrils
Do it for as long as you want… Leave the situation if you want…
This gives the adrenaline time to normalize…
Giving you time to address the situation in a calmer, more rational
perspective…
Avoiding damaging behavior…
And you are in more control of your thoughts…
One of the side effects this “Squatter” causes is that it adds to the Sleep
Depriver’s issues…
By evicting or at least controlling the Reactor, you are decreasing
reactionary behavior…
Decreasing the need to rehash and ruminating which may keep you from
falling asleep…
Master your mind and stop the Reactor from bringing stress to you and
your relationships!
Finally, we get to the last “Squatter”, the Sleep Depriver
This “Squatter” is made up of the Inner Planner, the Rehasher, and the
Ruminator
The original author stated they were unable to turn off their mind at
bedtime…
Preventing them from falling asleep at night, and therefore not getting a
restful and restorative night’s sleep…
This is the plan to master her mind and evict the Sleep Depriver and all
his cronies:
Start by focusing on your breathing- paying attention to the rise and fall
of your belly- being sure you are not clenching you mouth…
Imagine the word in while breathing in (a replacement strategy to
eliminate uncontrolled thinking)
And thinking the word out while exhaling- be sure to elongate the words
to match the length of the breaths
If you catch yourself thinking other things, shift back to in and out…
Sometimes with this technique, you will still be thinking, but you will stop
your thoughts from spinning out of control and help still your mind by
thinking “I choose quiet” …
You may start to yawn after only a few minutes and fall asleep quickly
after 10 minutes or so…
For really difficult nights, try an increase of attention by holding your
eyes (closed of course) in a looking up position…
You can also use this technique any time you want to:
• Fall back asleep if you wake up too soon
• Shut down your thinking
• Calm your feelings
• Simply focus on the present moment
Your mind is a tool and like any tool, it can be used for constructive or
destructive purposes…
You can let your mind be occupied by unwanted, undesirable, and
destructive tenants…
Or, you can choose desirable tenants like peace, gratitude, compassion,
love, and joy…
Your mind can become your best friend…
Your biggest supporter…
Someone you can count on to be there and encourage you!
The choice is yours… …You can be in control of your thoughts!!
I hope you found this information helpful, interesting, and informative…
I have a plan to bring additional information about the mindset part of
being entrepreneurs…
The way we think can have a huge effect on how we structure our daily
lives, our relationships, and definitely how our business is conducted…
And as I have grown in my own Mindset education, my life has changed
in almost every single way…
I certainly look at everything I experience differently and I am amazed
what I was missing before…
So be on the lookout for more “stuff” to help us progress in learning how
to awaken and activate the best parts of who we truly are!
Have an incredible and pleasant day and I will see you in another email!
