Скачать или смотреть How to Stop Overthinking (According to Science)

Your brain has a default mode that runs worry loops on autopilot. Here are three science-backed techniques that interrupt the cycle without willpower.

0:00 The 3AM Spiral
0:34 The White Bear Experiment
1:24 Your Brain's Default Mode
2:43 Technique 1: Affect Labeling
3:56 Technique 2: Cognitive Defusion
4:46 Technique 3: Scheduled Worry Time
5:31 The Number That Changes Everything

Sources:
Wegner 1994, Ironic Processes of Mental Control: https://dtg.sites.fas.harvard.edu/DAN...
Wang et al. 2020, Meta-analysis of ironic thought suppression: https://journals.sagepub.com/doi/10.1...
Raichle et al. 2001, A default mode of brain function, PNAS: https://www.pnas.org/doi/10.1073/pnas...
Killingsworth & Gilbert 2010, A Wandering Mind Is an Unhappy Mind, Science: https://www.science.org/doi/10.1126/s...
Lieberman et al. 2007, Affect Labeling, Psychological Science: https://pubmed.ncbi.nlm.nih.gov/17576...
Cognitive Defusion fMRI study: https://pmc.ncbi.nlm.nih.gov/articles...
2023 Worry Postponement meta-analysis: https://link.springer.com/article/10....
LaFreniere & Newman 2020, 91.4% of worries never happen: https://pmc.ncbi.nlm.nih.gov/articles...

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