[Solution] Techniques to stop blaming yourself. Drawing your worries as a 'circle' reveals the solution

The true nature of unresolved frustration

「また同じことで悩んでいる」
「根本的に解決した気がしない」

Have you ever felt that way and tried writing your emotions down in a planner or notebook, only to find it didn't help you feel any better?
Actually, that might not be because we are at fault, but because our way of perceiving our worries is wrong.

This time, I will introduce a new journaling method that treats worries not as 'points,' but as a 'circular system'!

If you find yourself stuck in a loop of worry, please give this a read!

Visualizing the vicious cycle (Systems Thinking)

To solve a problem, it is effective to draw it as a 'loop' that goes around and around, rather than thinking linearly about cause and effect.

For example, the worry of 'somehow lacking energy.'

気力が出ない→ 早く寝ようと布団に入る 
→ 寝付けずスマホゲーム → 睡眠不足 →さらに気力が無くなる

When you map it out like this, you realize it's not because your 'willpower is weak,' but simply that there is a bug in a part of the system, such as 'bringing your smartphone into the bedroom.'

When you map it out like this, you realize it's not because your 'willpower is weak,' but simply that there is a bug in a part of the system, such as 'bringing your smartphone into the bedroom.'

You only need to flip one 'switch'

The amazing thing about a loop diagram is that you don't need to improve everything. The goal is to change the whole by changing just one part of the circulating ring.

• If you can't keep up with reading, try switching to manga.

• If you are too busy with work, try negotiating the deadline instead of refusing. The idea is to 'change the flow' rather than 'change yourself.'

Organizing information to avoid getting tired from overthinking

When you are exhausted from thinking in circles, it might be a good idea to write it down on paper.

The way you write doesn't matter, so please just scribble it down.

私は樹形図と、マインドマップをよく使います！ 

Thank you so much for reading this far!!
I hope this serves as a starting point for you to learn about visualization, even if just a little.

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