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How to Stop the Negative Spin of Thoughts, Emotions and Actions

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How to Stop the Negative Spin of Thoughts, Emotions and Actions

People have a distorted view of the world when they are in a negative state of mind. It becomes a cycle where negative thoughts reinforce negative emotions, which in turn produces negative actions.If the cycle is not broken, and left to run uninterrupted, it inevitably has a detrimental physical and mental effect on the person experiencing the spin. In addition, if these cycles spin often enough, they can lead to clinical depression and anxiety.

The key to avoiding this negative distortion and stopping the mental spin is to understand what initiates the cycle. Once mindful of the triggers, people can train themselves to avoid it, or stop it before it does any harm.

Triggers

Thoughts, actions, feelings and sometimes even physical reactions can be triggers. On its own, a single trigger has little impact on your view of the world or emotional state. You can easily dismiss a feeling of frustration after dropping a dish on the floor, because there are no further triggers to escalate a cycle, it is an isolated incident.

However, if someone says, “I cannot believe you broke my dish!” then frustration can turn into anger and the cycle begins.

A Negative Thought as a Flame

Visualize a negative thought as a flame. A flame burning in an empty concrete parking lot cannot do much damage. These fires are left to burn out on its own or easily extinguished.

Put that flame in a closed room filled with combustible material and you have a potential disaster on your hands.

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Unless quickly extinguished, the fire will use every piece of flammable material in that room to burn hotter, longer and faster. Left uninterrupted, that single flame will become an inextinguishable inferno that will burn until it has nothing left to fuel its flames.

People experience a similar situation when they are a host for so much negativity. By the time, it finally runs its course, all the anger, frustration, and blame has destroyed a person from mental, physical and spiritual exhaustion.

Example of a negative emotional cycle

A person is driving towards a business meeting when they take a wrong turn, which causes them to be 20 minutes late for a meeting.

This minor event has happened to everyone. Yet, in this case, the person experiences a wave of nausea and stomach tightening from stress.

The physical reaction triggers a negative thought. “I’m always late; I screw up like this all the time, and I’m going to lose my job.”

Without taking a moment to decide if these thoughts are rational, the cycle gains speed and initiates negative actions. Believing that the people in front of him are stopping him from making up lost time, our person begins a tirade of profanities and rude hand gestures at innocent motorists.

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This entire scenario can be resolved with a simple and rational thought like, “Well I am usually early for these events, and everyone makes mistakes. I’m sure my associates will understand.”

Recognizing the triggers

In order to avoid a negative spin you need to recognize the triggers that set off the cycle and the environments that make you more susceptible to these triggers.

As well, being in a positive state of mind or in a secure and nurturing environment allows for a measure of protection from a negative cycle.

Also, add another layer of defence by being mindful of your work environment, the type of career you choose and the interactions you have with people.

Weakening Triggers

Create an inventory of positive truths about yourself and your life. It takes a little bit of effort to remember the positive aspects of your life, but it is well worth the work.

Disarming triggers requires that you counter any negative thought with a relevant and equally powerful positive truth.

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For example, if you think “Everyone hates me, I’m unlovable”, you can counteract this thought by thinking, “My wife and children love me and they are always happy to see me when I come home.”  Extinguish the negative thought as quickly as it arises.

Be truthful and celebrate the good in your life. Take five minutes every night to write down all your successes, positive qualities and the things that make you happy. This creates a natural defence against negativity.

Disrupting the cycle by disrupting the pattern

There are going to be times when you are unable to recognize a trigger because you are in a weak mental state.

For example, you go to sleep in a positive state of mind and then unexpectedly wake up angry and grumpy. In these scenarios, breaking a negative cycle with positive thoughts is hard if not impossible to do.

In cases like this, starve yourself of any additional negative energy that might strengthen your state of mind. This requires you to break any established patterns.

If the usual routine includes having a coffee and reading a newspaper, then you have to catch your mind off guard and go straight to the shower.

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The bathroom is a place of solitude and allows you to avoid any irritating interactions. Moreover, the shower gives you a moment to pause and reflect on your mood.

Avoid any negative local, world or economic news that might further irritate your mood.

The earlier you get out of the house the better. Allow yourself ample time to treat yourself to a coffee, breakfast and a leisurely drive to work.

Conclusion

A negative state of mind not caused by a single emotion; it is the build-up of triggers that distort reality. Create an honest outlook of your life, by being mindful of your environment, and rejoice in all that is positive in your life.

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Last Updated on November 25, 2021

Protecting Your Online Life With Secure Passwords

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Protecting Your Online Life With Secure Passwords

With all of the recent online services and companies falling under attack to hackers in the past few months, it seems only fitting to talk about password creation and management. There are a lot of resources out there discussing this, but it never hurts to revisit this topic time and again because of its importance.

Password management isn’t necessarily a difficult thing to do, yet it does seem like a bit of an annoyance to most people. When it comes to password management, you will hear the famous line, “I don’t really care about changing my passwords regularly. I have nothing important online anyways.” Let’s see if you have nothing important online when your PayPal account gets taken over because you thought the password “password” was good enough.

In my opinion, it is an “internet user’s” responsibility to make sure that they keep secure passwords and update them on a regular basis. In this article we will discuss how to make your online presence more secure and keep it secure.

The easy fundamentals

First thing is first; creating a strong password.

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A strong password is a mixture of alpha-numeric characters and symbols, has a good length (hopefully 15 characters or longer), and doesn’t necessarily represent some word or phrase. If the service you are signing up for doesn’t allow passwords over a certain length, like 8 characters, always use the maximum length.

Here are some examples of strong passwords:
* i1?,2,2\1′(:-%Y
* ZQ5t0466VC44PmJ
* mp]K{ dCFKVplGe]PBm1mKdinLSOoa (30 characters)

And not so good examples
* sammy1234
* password123
* christopher

You can check out PC Tools Password Generator here. This is a great way to make up some very strong passwords. Of course the more random passwords are harder to remember, but that is where password management comes into play.

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Managing your passwords

I know some people that keep their passwords in an unencrypted text file. That’s not a good idea. I suppose that if you aren’t doing much online and are decent at avoiding viruses and such, it could be OK, but I would never recommend it.

So, where do you keep your strong passwords for all the services that you visit on a daily basis?

There are a ton of password safes out there including KeePass, RoboForm, Passpack, Password Safe, LastPass, and 1Password. If and when I recommend any of these I always count on LastPass and 1Password.

Both LastPass and 1Password offer different entry types for online services logins (PayPal, Twitter, Facebook, Gmail, etc.), credit cards and bank accounts, online identities, and other types of sensitive information. Both have excellent reviews and only differ in a few subtle ways. One of the ways that is more notable is that LastPass keeps your encrypted password Vault online where 1Password allows you to keep it locally or shared through Dropbox. Either way, you are the holder of the encryption keys and both ways are very secure.

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LastPass and 1Password both offer cross-platform support as well as support for Android and iOS (LastPass even has BlackBerry support). 1Password is a little pricey ($39.99 for either Windows or Mac) where LastPass has free options as well as premium upgrades that allow for mobile syncing.

Upkeep

You should probably change your passwords for your “important” accounts at least every 6 weeks. When I say “important” accounts I am referring to ones that you just couldn’t imagine losing access to. For me that would be Gmail, PayPal, eBay, Amazon, all my FTP accounts and hosting accounts, Namecheap, etc. Basically these include any account where financial information could be lost or accessed as well as accounts that could be totally screwed up (like my webserver).

There is no hard and fast rule to how often you should change your passwords, but 6 to 8 weeks should be pretty good.

Alternatives

You may think that all of this is just too much to manage on a daily basis. I will admit it is kind of annoying to have to change your passwords and use a password manager on a daily basis. For those people out there that don’t want to go through all of the hub-bub of super-secure, encrypted, password management, here are a few tips to keep you safe:

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  1. Create a unique and hard to guess “base password” and then a pattern to use for each site you logon onto. For instance a base password could be “Ih2BaSwAa” (this stands for “I have two brothers and sisters who are annoying”). Then you would add something “site specific” to the end of it. For Twitter Ih2BaSwAaTWTTR, Facebook Ih2BaSwAaFCBK, etc. This is sort of unsecure, but probably more secure than 99% of the passwords out there.
  2. Don’t write your passwords down in public places. If you want to keep track of passwords on something written, keep it on you at least. The problem is that if you get your wallet stolen you are still out of luck.
  3. Don’t use the same passwords for every service. I’m not even going to explain this; just don’t do it.

These are just a few things that can be done rather than keeping your passwords in a management system. Personally, with over 100 entries in my password management system, I couldn’t even dream of doing any other way. But those out there with only a few passwords, having a simpler system may be beneficial.

So, if you want to be a “responsible internet citizen” or you just don’t want to lose your precious account data, then creating and maintaining strong passwords for your online accounts is a must.

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