Stop overthinking everything

Years and years ago, my therapist told me that I overthink things. I still wonder what she meant.

This article buzzed around Facebook today and I found it useful because actually, yes, I do overthink. And it is a problem.

We all do our best to stay positive, but occasionally we can slip into negative thinking patterns that can wreak havoc on our lives. We might worry about our past mistakes or current stresses, and how these could lead to negative outcomes in the future. We might obsess about or over-analyze regular experiences and interactions, reading into them things that aren’t actually there. We might find that as soon as one bad thing happens, we associate it with all the other bad things that have happened in our lives and begin to feel miserable. We might feel anxious in the present, having a hard time getting out of our own heads as we worry and obsess about the things that could go wrong.

If you find yourself in this place frequently, you are what psychologists call a ruminator, or, an over-thinker, and this way of thinking can be harmful to your health. Psychologists have found that over-thinking can be detrimental to human performance, and can lead to anxiety and depression, especially in women, who are much more likely than men to ruminate on stress and disappointments than men.

8 Ways to Stop Over-Thinking and Find Peace in the Present Moment – Dr Kelly Neff, The Mind Unleashed (9 September 2014)

I find it helpful enough to just have my head explained there but the full piece includes the eight helpful suggestions of the title and they are good. Even the one that explains bloody walking is good for you. What is it with that today?

Why we have the 40-hour week – and why we should keep it

Posted by William Gallagher

I’m all for working long hours and I remain convinced that I am contributing to the work/life balance argument by not having a life. But:

In the early 1900s, Ford Motor ran dozens of tests to discover the optimum work hours for worker productivity. They discovered that the “sweet spot” is 40 hours a week–and that, while adding another 20 hours provides a minor increase in productivity, that increase only lasts for three to four weeks, and then turns negative.

Stop Working More Than 40 Hours a Week – Geoffrey James, Inc (24 April 2012)

That’s the crux of it, really, but read the full piece for a little more of the history of the 40-hour figure and how it’s applying to office workers as well as Ford’s factory ones.

Germany looking at banning work emails after office hours

Posted by William Gallagher

That would be similar to the moves in France where workers could carry on getting all the emails they liked but managers should get a rest.

The following quote comes via Google Translate so I’m sorry for its quality but it is at least a thousand times better than I would’ve managed with a dictionary. This is Germany’s labour minister Andrea Nahles responding to a question this week about whether employees could be protected from emails while on holiday:

Yes. That is my goal. I have made sure that the test of an anti-stress regulation comes into the coalition agreement. There is an undeniable relationship between availability and duration of the increase of mental illness, now the have also recognized the employer. We have to also scientific evidence. Nevertheless, it is a challenge to implement this law quite sure. Therefore, we have the Federal Institute for Occupational Safety and Health commissioned work up sound, whether and how it is possible to set load thresholds. We need universal and legally binding criteria before we prescribe the establishments something. 2015 to present first results.

RP Online translated to English by Google

Good luck with that. But if France is going this way and Germany’s looking at it, you can bet it’s going to come up in the UK. I don’t think it’ll be the deciding issue in the next general election, but stranger things have been.

Intentionally awkward office furniture for writers

Posted by William Gallagher

With shelves that are a little out of reach and a chair that requires balancing, the idea is introduce a “bearable discomfort” to make life a little less smooth–and a little more healthy.

This Deliberately Inconvenient Furniture Forces You To Be Active And Not Just Lie On The Couch – Adele Peters, Fast Company (26 August 2014)

Right. I’m thinking that I might be able to solve that “shelves that are a little out of reach” design by pulling the bloody things closer. But:

French designer Benoît Malta, by contrast, is creating products that are purposely a little less convenient, so people are forced to get up more often. And even if they stay seated, they’re forced to sit in an active way.

“Domestic activities are less and less physical,” says Malta. “I decided to work on different typical daily situations like turning on a light or reading email on a computer, and I tried to design objects that modify our habits and try to engage the body differently in everyday life.”

Read Peters’ full piece for photographs of example designs including a chair that you have to balance on rather that flop over. I don’t expect to flip over it either.

Pardon? Breakfast isn’t the most important meal of the day?

Posted by William Gallagher

But it’s when you break your fast. It’s the one when you eat after the longest gap since your previous meal. If food is fuel, that is when the tank is at its emptiest. Yet:

That’s reasonable, sure, if apathetic. Nutrition science as a field has in recent years been bisected over the importance of breakfast. The research speaks with more nuance than the lay breakfast pusher. But the new studies land a weight of evidence thoroughly outside the realm of “most important meal.”

In one study, 300 people ate or skipped breakfast and showed no subsequent difference in their weight gained or lost. Researcher Emily Dhurandhar said the findings suggest that breakfast “may be just another meal” and admitted to a history Breakfast-Police allegiance, conceding “I guess I won’t nag my husband to eat breakfast anymore.”

Breakfast Downgraded From ‘Most Important Meal of the Day’ to ‘Meal’ – James Hamblin, The Atlantic (22 August 2014)

Mind you, I do lurch to my desk with just a mug of tea at 5am. I’ll make breakfast for us around 8am. But sometimes I am actually in pain from hunger by then, I just don’t notice for a long time.

Read the full piece for just how split the vote on this is but also with reasons why you might want to skip breakfast. Just do it on your own recognisance, okay? No blaming me.

To work better, work less

Posted by William Gallagher

I feel busted. I am guilty of every single thing in this article about our attitudes to working long hours. And I am going to do something about it, even if I have to work all the hours god sends me.

It has long been known that working too much leads to life-shortening stress. It also leads to disengagement at work, as focus simply cannot be sustained for much more than 50 hours a week. Even Henry Ford knew the problem with overwork when he cut his employees’ schedules from 48-hour weeks to 40-hour weeks. He believed that working more than 40 hours a week had been causing his employees to make many errors, as he recounted in his autobiography, My Life and Work.

…It seems silly that many work long hours simply for the sake of having worked long hours. Perhaps the reason people overwork even when it is not for “reward, punishment, or obligation” is because it holds great social cachet. Busyness implies hard work, which implies good character, a strong education, and either present or future affluence. The phrase, “I can’t; I’m busy,” sends a signal that you’re not just an homme sérieux, but an important one at that.

There is also a belief in many countries, the United States especially, that work is an inherently noble pursuit. Many feel existentially lost without the driving structure of work in their life—even if that structure is neither proportionally profitable nor healthy in a physical or psychological sense.

To Work Better, Work Less – Cody C Delistraty, The Atlantic (8 August 2014)

Put the screen down and go to sleep

Posted by William Gallagher

You do this. I’ve seen how tired you are in the mornings so I know you do this. It’s pretty late at night, you’re walloped and you know you should go to bed. You know you want to. You also know that there is not one damn thing stopping you going. Yet you stay there.

You find something to read on your iPad, you check out something on your iPhone, maybe you use other devices and one doesn’t like to judge. But it’s bad and you should stop it and I don’t care that it’s hard or that you just want five more minutes:

Why it’s harmful: Anyone who’s missed out on sleep thanks to a deadline or bawling infant is familiar with the irritability, stress, and gloom that can set in the next day. If sleep deprivation and disturbances become chronic, they increase a person’s risk of developing depression or anxiety disorders.

What you can do: Prioritize sleep and practice healthy bedtime behaviors, such as limiting caffeine and alcohol in the hours before bed. It’s also important to curb your computer, tablet, and smartphone use late at night, Buse says; the blue light emitted by these devices suppresses the sleep hormone melatonin and can disrupt your circadian rhythm.

12 Ways We Sabotage Our Mental Health – Health.com

That quote is of the complete text to the 4th of the 12 Ways. I quote it so you don’t have to schlep through an irritating slideshow where every step is on a different page solely to build up the hit counts on the site. But actually, the other 11 are pretty good. If you have a minute, some patience and a steady hand, do take a quick glance through them on the full feature.

This is why you are all the time tired

Posted by William Gallagher

You’re getting up at 5am, you’re stopping around 6pm. Also, you’re stupid. Nah, it can’t be any of that, except maybe the stupid. Time magazine has 14 better reasons, which include ones that I know for sure are what cause me problems:

You have trouble saying ‘no’

People-pleasing often comes at the expense of your own energy and happiness. To make matters worse, it can make you resentful and angry over time. So whether it’s your kid’s coach asking you to bake cookies for her soccer team or your boss seeing if you can work on a Saturday, you don’t have to say yes. Train yourself to say ‘no’ out loud, suggests Susan Albers, a licensed clinical psychologist with Cleveland Clinic and author of Eat.Q.: Unlock the Weight-Loss Power of Emotional Intelligence. “Try it alone in your car,” she says. “Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it.”

14 Reasons You’re Tired All the Time – Time magazine (8 June 2014)

Click that link and immediately see a four-word summary of the whole piece. As I’m seeing so often now, it looks like a writer saved the story under a straightforward title and that’s what the URL was built from. The article itself has had its name changed but the underlying web address still refers to how /bad-habits-drain-energy/.

I love spotting that kind of thing. It’s like web detective work. CSI: WWW.

But anyway, that never-saying-no is just one of several salutary sections of advice in the full piece.

You lookin’ at me?

Posted by William Gallagher

I want to tell you this:

Being a bully may be good for your health, study finds

Children who bully others have lower levels of inflammation later in life

Childhood bullying has been linked to a number of physical and mental health effects, including lower self-worth, depression, and serious illnesses later in life. But until now, researchers had largely focused on examining these effects in victims of abuse, not the bullies themselves. This may soon change, as a long-term study published today in Proceedings of the National Academy of Sciences was able to demonstrate that “pure bullies,” people who have never experienced bullying themselves, do in fact face a long-lasting health effect from abusing others. As it turns out, that effect is actually beneficial — even when compared to people who aren’t involved in bullying at all.

The Verge

Because I want to show you this:

Though do go pay some cash to the Frasier folk now, okay? The show is available on DVD.