علاج التفكير الضاغط

The path to calm #4

by Nick Trenton, خالد أمين (Translator)

"هل يمكن للتفكير تعطيلنا عن الإنجاز؟
هي تقف ""كثرة التفكير"" أحيانًا أمام السعادة والاستمتاع بالحياة؟
كيف نتعامل مع ضغط الأفكار والتردد والتفكير السلبي الذي يتحول إلى قيد وضغط نفسي؟
كم مرة وقفت حائرًا في منتصف الطرق بسبب كثرة التفكير؟
نحتاج في حياتنا إلى مزيدٍ من المرونة، لأن التغيير صعب، والانتقال من حال إلى حال أمر مرهق على النفس، أفكارنا أحيانًا تتحول إلى سجن يمنعنا من الاستمرار في الحياة، وكثرة التفكير تتحول مع الوقت إلى عادة ضاغطة على النفس.. نسهر طوال الليل نفكر في الماضي والمستقبل ونكتشف أن الحياة متوقفة.
في هذا الكتاب:
6 أساليب عملية لمساعدتك في السيطرة على عقلك وحياتك، والتخلص من القلق الضار.
طريقة الإمساك بالأفكار السلبية وتحويلها إلى صورة يمكن التعامل معها.
تقنيات التفكير الاستباقي.
طرق التعامل مع الضغط العصبي الناتج عن كثرة التفكير.
اكتشف التقنيات التفصيلية والعملية لمساعدتك على التحكم في أفكارك، وتغيير عاداتك الذهنية، وتجديد هيكلة عقلك، وتحسين شعورك تجاه نفسك.
"

Genres: Self Help, Nonfiction, Psychology, Personal Development, Mental Health, Health, Personal Growth

128 pages, Paperback

Published January 1, 2024

About the author

كاتب وباحث في مجال علم النفس.حاصل على ماجيستير في علم النفس السلوكي، وعمل مع العديد من الأشخاص ليعلمهم كيفية الوصول لصفاء الذهن والهدوء العقلي. له أكثر من 30 كتاب في مجال علم النفس، من ضمنهم كتاب clam your thoughts -the art of self therapy

Reviews

[Настасія Євдокимова · Rating 5 out of 5]

Взяла просто погортати український переклад від «Хто це?», а незчулася як прочитала перші 50 сторінок. І верстка, і шрифт, і формат подачі із виділеними ключовими словами, прикладами, вправами і підсумками до кожного розділу — усе працює для ефективного читання. 

Це книжка про всіх нас — тривожних людей. До цього читацького досвіду я не думала, про критичний стан тривожності, бо на кожній сторінці впізнавала себе. Думки, які ходять по колу; прокручування ситуацій минулого чи майбутнього; роздратування на людей і обставини. Книжка пропонує конкретні прийоми для уникання стресу: якщо можна його уникнути, то уникніть; якщо можгна вплинути на розвиток подій — змініть їх; якщо можна прийняти ситуацію — прийміть; адаптуйтесь — зробіть очікування більш реалістичними.

Я забираю із собою вправи й техніки. А ще усвідомлення, що я саме та людина, яка панічно поспішає встигнути все. А ще я саме та людина, яка обирає жити Деіде, а не Тут-і-Зараз. «Ваше життя — не генеральна репетиція. Воно відбувається тут і зараз».

Тривожні думки, напруження, оцінка довколишній ситуацій — усе це забирає забагато енергії. Я зменшую кількість комунікацій та стресу, я фільтрую заходи й проєкти, обираю, де мені бути, але мозок все одно розрізає реальність навпіл, а я все одно даю оцінку окремим подіям, частині реальності, забуваючи про ширший контекст.

Ця книжка спрямовує фокус уваги на те, як ми думаємо, і як ми переймаємося тим, чим не варто, витрачаємо енергію на випадкове й зайве, на перебування «десь», а не життя тут.

[Крістіна Золотарьова]

класичний селфхелп — багато повторень простих та в принципі корисних думок, які ти й так знав. але працюють усі поради лише тоді, коли ти окрім читання використовуєш їх на практиці (це ти теж знав). невеличкий обʼєм, інформація адекватна, хоча й є трохи невеликих протиріч та гіперболізацій.

тож: реакція на події важливіша за самі події; треба жити тут-і-зараз, не накручиватись навʼязливими думками про минуле чи майбутнє; боротись зі своїми упередженнями; не треба засуджувати себе й інших, скаржитись й.. оверсінкати 🫡

не знаю, як оцінити в зірочках. ну десь 2,5.

[Ryan Freebury · Rating 4 out of 5]

As a huge overthinker, someone who suffers from anxiety and has always wanted different ways to see the world and the way I see it and the troubles I know I'm causing in my head, I was interested in this from some Instagram snippets I'd seen

It's small. It summarises at the end of each of the chapters and I found some new ways to think and look at things which I feel I'm already implementing

Will move it to a 5* review if it helps me change the things I've wanted to for so long

[Lindsay · Rating 4 out of 5]

This isn’t a long read but it doesn’t need to be. It contains a lots of useful advice to help manage anxiety and overthinking.
It’s no a quick fix but contain useful information to help stop the spiral

[Joel Spitz · Rating 4 out of 5]

It was a really easy read, and though very simple, it was a great reminder of how to slow our role and break down life. We tend to overcomplicate it, and this book brings that to light.

[Tammy Brazzelle · Rating 1 out of 5]

Honestly was painful to finish, wouldn’t even recommend this to someone I dislike

[Felipe Rivera Torres · Rating 3 out of 5]

At first I wasn’t very pleased with the book, as it seemed it was just a “obvious self help book” but as i read on, the ideas are very clear and can all help me in my day to day life, its just a matter of actually paying attention and using them.

[Sarah Hodgson · Rating 3 out of 5]

A lot of grammatical errors, but other than that it does help you open your eyes up to issues we have within ourselves and how to over come them. I also like how they give you exercises to help you work through the different issues

[Inna Buhai · Rating 4 out of 5]

Воно потрапило мені у дуже вдалий час, тому гарно, тверді 4 зірки

[Nischal · Rating 3 out of 5]

A short and good read. First 2 chapters looked dull but as you read along till the end you will see value in it.

[Nishant Kumar]

Currently reading it

[Yasmine · Rating 5 out of 5]

Fantastic tough love book with tangible examples and strategies the whole way through

[Fiona Campbell]

A good book that breaks down a lot of concepts regarding overthinking and anxiety. Initially started reading this because I was juggling a lot and found myself stressing and overthinking. However a lot of concepts seemed simple and similar to CBT type explanations/exercises which I have learned as a nurse. So very little was new information for me

[Rushaa · Rating 5 out of 5]

Do you know those books that you just never want to end? This is one of those rare few gems… I savored every single page of this book, it was an incredible read! The advice written in this book is so easy to follow and effective when implemented in real life. As an over-thinker I definitely recommend anyone in the same shoes to give it a try ✨

[Ana Martinez · Rating 5 out of 5]

Such a good book for those of us struggling with rumination and anxiety. Will need to read it again.

Must read several more times to really be able to put into practice all I have learned and change my frame of thinking in a long lasting way.

[Lexi H · Rating 5 out of 5]

This book was easy for my ADHD brain to read I felt like how the pages were formatted helped me be more engaged, I enjoyed this book and honestly learned a lot of things I never have thought about. Definitely worth the read if you are an over-thinker!!

[Omnia Elhossiny · Rating 3 out of 5]

حسيت ببعض الملل فالكتاب فرغم صغر حجمه الا ان في نقاط عاد وزاد فيها كتير بلا داعي

[Zehayla Nao · Rating 4 out of 5]

‎Overthinking is something many of us struggle with—especially students juggling deadlines, responsibilities, and an endless stream of "what if" scenarios. The Overthinking Cure by Nick Trenton offers practical strategies to break free from this mental loop, making it an insightful read for anyone who wants to manage stress and develop a clearer mindset.
‎
‎I initially bought this book for my sister, who has anxiety, thinking it might help her. After she finished it and told me she liked it, I decided to read it myself. I found it refreshingly straightforward and easy to follow, making it a great choice for busy students or anyone looking for quick, actionable advice.
‎
‎One of the best things about The Overthinking Cure is its simplicity. Trenton doesn’t overwhelm the reader with complex psychological theories. Instead, he focuses on small, manageable changes that can have a big impact on mental well-being. Each chapter is short and to the point, with key takeaways summarized at the end, making it easy to go back and review the main ideas.
‎
‎The book emphasizes mindfulness, self-awareness, and shifting perspectives. Trenton encourages readers to focus on the present rather than getting stuck in endless cycles of "what ifs" and worst-case scenarios. While the advice isn’t necessarily groundbreaking, it’s delivered in a way that feels relatable and practical.
‎
‎If you often find yourself overanalyzing situations, struggling with decision-making, or feeling mentally exhausted from constant worry, this book is worth a read. It’s especially helpful for students or professionals who feel overwhelmed by daily pressures. Since it’s a short and digestible book, even those who don’t usually read self-help books can benefit from it without feeling like it’s a chore.
‎
‎Overall, The Overthinking Cure isn’t a magic solution, but it provides a solid foundation for changing how we approach stress and uncertainty. It’s a great starting point for anyone looking to quiet their thoughts and focus on what truly matters. If you’re looking for a book that’s easy to read yet filled with useful insights, this is a great choice.
‎

[Kayla B · Rating 3 out of 5]

Clearly didn’t have an editor - there were quite a few typos and the formatting is odd and off-putting. the advice is good but delivered in a way that makes it seem like it’s oh-so-simple to just *fix* overthinking (though i suppose the title alludes to this perspective). it doesn’t factor in any kind of disorders that may make it more difficult to *just change how you think* like autism, ADHD, or OCD.

There IS good advice in here. That’s why it didn’t get 1 star. I have opened myself up to some of the techniques introduced in the book and it’s helped me begin to unlearn black-and-white thinking, as well as learn to tolerate / accept when other people do things that i don’t like. But the advice is overshadowed by the author making it seem that these very difficult changes that will take time and dedication aren’t challenging.

[Naveen Kumar]

There shouldn't be much expectations on a 140 page self help book. I certainly didn't expect a comprehensive analysis on overthinking psychology. But this book covered barely 5 aspects of overthinking. It doesn't explain the shades of stress and anxiety. It doesn't talk about serious anxiety problems. This book is about everyday stress we take for mundane activities. Sometimes I felt the author repeated his points.
I definitely enjoyed the cognitive restructuring chapter and 'there is no black and white' chapter. I guess this book can be a lot more helpful if done well.

But there is no black and white. A teenager, or a school student may find this book helpful. But as a mature reader, i find it blunt.

[Sachin Dixit · Rating 4 out of 5]

This book talks about the disadvantages of stress, anxiety, over thinking and negative thinking. All these habits are neither good for your mental health nor for your relationships . These can harm you in many other ways as well. Hence the author talks about the techniques to avoid these habits and come out as a winner. A few techniques to tackle these mental demons are :

A. Pro-activeness over reactiveness
B. ACT technique - Accept what you can't control and Commit where you can take actions.
C. Four A's of stress management - Avoid, Alter, Accept and Adapt
D. Reframe automatic negative thoughts
E. Stay in present
F. Avoid judgements

This book will help you to stay in the present, shake negativity and stop your stress and anxiety

It's a nice read, please give it a try.

[Jess · Rating 2 out of 5]

Firstly, there are so many misspellings and grammatical errors in this and it made the book hard to read. Secondly, the book is good if you’ve never been to therapy. It’s a starting point that readers should take with a grain of salt. I say that because some examples and explanations were not applicable to many situations where overthinking occurs and shouldn’t have been expressed.

The just of the book is: here are ways to not over think and 4 paragraphs following just regurgitating the same sentence.

If you can get out what you need then the book is fine, but, if you’re looking for a book to answer these questions, just see a therapist.

[Connor Maxwell · Rating 2 out of 5]

While the book had its strong moments and some sections were quite engaging, the overall experience was marred by numerous grammar and spelling errors, which detracted from the reading flow. These issues pointed to a lack of careful editing and attention to detail in the publishing process, which was disappointing. With more thorough proofreading and a polished final product, the book could have lived up to its full potential. Despite these flaws, there were moments where the story or content shone through, but the inconsistent quality ultimately hindered the overall enjoyment.

[Jakub · Rating 3 out of 5]

Easy read, felt more like a guide, where from chapter to chapter you are just taken through a set of rules with short explanation and 1-2 examples tops. Book is definitely both on and to the point, ideas and techniques described are more or less valuable, but nothing that blew me away.

Separate yourself from your thoughts. Avoid, alter, accept and adapt situations that cause you being stressed. Live in the present and don’t judge everyone, yourself included.

[Diego Zuniga · Rating 4 out of 5]

I thoroughly enjoyed reading this book and it seems to not have a publisher. At first I noticed it seemed very plain and different from other books I’ve read recently and then I noticed the amount of typos it has. It wasn’t ideal but the content of this book really resonated with me. Definitely helped me see some common unconscious habits and overthinking I’ve been living with for years. I’d recommend this book to anyone who labels themselves as over thinkers or anxious.

[Bruno Bastos Oliva · Rating 4 out of 5]

Life is 10% what happens to you and 90% how you deal with it.


….

in a daydream about what happened yesterday or what could happen tomorrow, you miss out on the full, rich beauty of the present moment.
..
When we are here, we are living.
When we are in our heads, were thinking about living and playing with images and ideas of life-it's like trying to eat the word "cake" instead of actually, literally tasting that delicious frosting on our tongues.

…

[Samaira Singh · Rating 1 out of 5]

Average stuff. This book aims to help cure overthinking, says that don't judge people or yourself on pg 95 last para and then the author writes isn't it funny how human beings go out of their way to torment themselves with the memories of the past or worries of the future? On pg 99.

No it isn't funny. That might be the reason why readers picked up the book. However the books doesn't help much.

[Joseph · Rating 4 out of 5]

Nick Trenton's book on overthinking, negativity and anxiety brings about a different approach to these topics in a short and easy-to-read book. I only wish this book was presented a little easier to headline different topics as it felt like it was moving topic to topic quite quickly. Like any self-help book I did take some notes while reading through this and now it's time to apply them.

[Laura · Rating 5 out of 5]

As someone with severe anxiety problems this book really helped me. It's not a cure all, and it repeats a lot of common wisdom about living in the present.

My key takeaways:

If you are living in the past or future, you are living in the Elsewhere, which is not really life.

Life is in one place only, in the here and now.

You can ground your body using exercise or mindfulness.

The Buddhist concept of duality states that opposing concepts are one. If you stop fighting that then you can find existential peace.

Judging others and the world causes anxiety. The world continues whether you judge it or not.

Reading this was really quite profound and I hope to revisit it every few months to remind myself.

[Author AKR · Rating 5 out of 5]

It was sooo good. Actually helped me change myself. It gave me the ability to find my proactive self and apply the alternatives in my life. The path to a happy and grateful life might be this book. I don't mean to offend anyone, this is just my opinion. I absolutely loved it!!! Highly recommended to people who suffer from overthinking, rumination, anxiety, trauma, judgement and many other issues.