{"id":4330,"date":"2023-10-05T09:19:01","date_gmt":"2023-10-05T09:19:01","guid":{"rendered":"https:\/\/sphereofinfluence360.com\/?p=4330"},"modified":"2023-10-19T13:21:00","modified_gmt":"2023-10-19T13:21:00","slug":"its-not-a-big-deal-why-do-we-minimize-things-that-really-matter","status":"publish","type":"post","link":"https:\/\/sphereofinfluence360.com\/nl\/its-not-a-big-deal-why-do-we-minimize-things-that-really-matter\/","title":{"rendered":"It\u2019s Not A Big Deal\u2026 Why Do We \u201cMinimize\u201d Things That Really Matter?"},"content":{"rendered":"<p><em>\u201cI\u2019m fine,\u201d <\/em>you tell your colleague, <em>\u201chonestly, it could be worse!\u201d<\/em><\/p>\n\n\n\n<p>De realiteit? Je voelt je totaal overweldigd, worstelt met een bomvolle inbox en een overboekte agenda. Hoewel er geen einde lijkt te komen aan je takenlijst, wijs je toch het hulpaanbod af.&nbsp;<\/p>\n\n\n\n<p>Your boss calls\u2014the team wants someone to work overtime tonight. <em>\u201cI thought you\u2019d be great for the job,\u201d <\/em>she says, <em>\u201cBut I heard you\u2019ve been a bit busier than usual&#8230;\u201d<\/em><\/p>\n\n\n\n<p>Ondanks dat haar woorden extra druk toevoegen, hoor je jezelf toch instemmen met haar verzoek.&nbsp;<\/p>\n\n\n\n<p><em>\u201cIt\u2019s no big deal!\u201d <\/em>your response rings out. <em>\u201cI\u2019d love to!\u201d<\/em>&nbsp;&nbsp;<\/p>\n\n\n\n<p>Wat speelt er hier op de achtergrond?<\/p>\n\n\n\n<p>The answer is <em>minimization<\/em>: the tendency to reduce or trivialize things that do, in fact, influence us considerably. This blog will explore what minimization looks like, why we do it, and the impact it can have on how we cope.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Trivializing Important Things: A Coping Strategy<\/strong><\/h2>\n\n\n\n<p>Minimization is a cognitive distortion, or put simply, an unhelpful thinking style. It\u2019s a reflexive response that many people use to protect themselves from emotional distress, and it comes in many forms.&nbsp;<\/p>\n\n\n\n<p>For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>&#8220;It&#8217;s not a big deal.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;I&#8217;m just overreacting.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;It&#8217;s nothing to worry about.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;I&#8217;m fine, really.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;I&#8217;m just a little tired, that&#8217;s all.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;It could be worse.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;Let&#8217;s not blow this out of proportion.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;It&#8217;s just a minor setback.&#8221;<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do these sound like you?<\/p>\n\n\n\n<p>If you answered \u201cyes,\u201d chances are that this thinking style is one of your coping mechanisms for stress.&nbsp;<\/p>\n\n\n\n<p>Because awareness of how it manifests is the first step to finding better strategies, it\u2019s also helpful to recognize the various forms this cognitive distortion can take.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Different Forms of Minimization<\/strong><\/h3>\n\n\n\n<p>In day-to-day life, we might minimize:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stressors: <\/strong>Trivializing the seriousness of challenges or situations, e.g., telling ourselves that a difficult situation is <em>\u201call in your head.\u201d<\/em>&nbsp;<\/li>\n\n\n\n<li><strong>Personal responses: <\/strong>Downplaying our physical or emotional stress responses, such as <a href=\"https:\/\/sphereofinfluence360.com\/nl\/getting-the-chills\/\" target=\"_blank\" rel=\"noreferrer noopener\">feeling chilly<\/a>, <a href=\"https:\/\/sphereofinfluence360.com\/nl\/how-to-stop-shaking-from-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\">getting the shakes<\/a>, or <a href=\"https:\/\/sphereofinfluence360.com\/nl\/feeling-unwell-it-might-not-be-what-you-think\/\" target=\"_blank\" rel=\"noreferrer noopener\">becoming unwell<\/a>.<\/li>\n\n\n\n<li><strong>Needing support: <\/strong>Just like our example, this involves convincing ourselves we can tackle everything on our own, without the support of others&nbsp;<\/li>\n\n\n\n<li><strong>Impaired ability to perform: <\/strong>Diminishing how much our problems or stress reactions are impacting our personal, professional, or social lives<\/li>\n\n\n\n<li><strong>Other people\u2019s problems, emotions, or stress levels: <\/strong>Understating, belittling, or deemphasizing how others feel and what they are dealing with (<em>\u201cYou\u2019re making a mountain out of a molehill!\u201d <\/em>)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The siren call of reframing events this way is that we convince ourselves we don\u2019t have to deal with them. Because we feel temporary relief from the discomfort, anxiety, or overwhelmedness triggered by the stressful event, the downside is that we often fail to take much-needed action.&nbsp;<\/p>\n\n\n\n<p>For instance, we might add more tasks to our workload when we truly need rest. Or continue engaging in addictive but harmful behaviors such as smoking, overspending, or unhealthy snacking.&nbsp;<\/p>\n\n\n\n<p>Whatever form it takes for you, diminishing the importance of life\u2019s challenges is an avoidance strategy, and it can prevent us from finding healthier ways to deal with our stress.&nbsp;<\/p>\n\n\n\n<p>I created the <a href=\"https:\/\/sphereofinfluence360.com\/nl\/stress\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Minimizing Everything Stress! Coaching Card<\/em><\/a> to help you manage this reaction and develop more helpful coping strategies.&nbsp;<\/p>\n\n\n\n<p>Let\u2019s start with some actionable tips!<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Tips To Help You Overcome Minimization<\/strong><\/h2>\n\n\n\n<p>The following tips include some helpful ways to stop minimizing with the help of both internal and external resources.&nbsp;<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#80239f\"><strong>1. Face Your Stressors Head On<\/strong><\/h3>\n\n\n\n<p>The most obvious way to stop minimizing is to do the exact opposite\u2014tackle your challenges directly.&nbsp;<\/p>\n\n\n\n<p>I\u2019ve added some questions and examples to help you along:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Identify your stressor.<\/strong> Based on what you\u2019re minimizing, what\u2019s really causing you stress? Is it a relationship? Work? Or something else?&nbsp;<\/li>\n\n\n\n<li><strong>Recognize its impact. <\/strong>Is it influencing you physically? Emotionally? Mentally? By acknowledging the impacts of your stressor, you\u2019ll be in a better position to tackle it directly.<\/li>\n\n\n\n<li><strong>Brainstorm solutions. <\/strong>What strategies could you apply to address your challenge? Are there any skills you could develop? People you could turn to? Make a list!<\/li>\n\n\n\n<li><strong>Tackle it step by step. <\/strong>Try to set manageable sub-goals for overcoming your problem. Celebrate your wins on the way!<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#80239f\"><strong>2. Ask For Support<\/strong><\/h3>\n\n\n\n<p>Trying to shoulder everything solo is a common way to sabotage ourselves when we\u2019re already under pressure. It only compounds your existing stress levels, so the next time you\u2019re tempted, try the following instead:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Think of someone who can help, like a friend, co-worker, or relative<\/li>\n\n\n\n<li>Be clear about your needs\u2014resist the urge to play them down! It might be helpful if you practice communicating your feelings and the struggle you\u2019ve been going through.&nbsp;<\/li>\n\n\n\n<li>Be ready to say yes! Remember that it&#8217;s okay to need help, and it&#8217;s okay to accept it when offered. This is key to stopping minimization, so go ahead and let others support you.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#80239f\"><strong>3. Check Your Inner Dialogue<\/strong><\/h3>\n\n\n\n<p>Minimization all starts with your inner narrative. By checking minimization language when it pops up, you can learn to handle stress in a more adaptive and effective way.<\/p>\n\n\n\n<p>Here are the specific steps to checking your inner dialogue:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Become more aware of your specific thoughts. <\/strong>What phrases do you use or excuses do you make?<\/li>\n\n\n\n<li><strong>Find alternatives. <\/strong>Each time you catch yourself using these phrases, pause and correct yourself. Try replacing the minimizing language with a more honest and accurate description of your feelings or the situation.<\/li>\n\n\n\n<li><strong>Link it with a specific action: <\/strong>Come up with a specific behavior that you can carry out every time you find yourself using minimization language. Little actions like patting yourself on the back or taking three deep breaths can become tangible reminders of your commitment to breaking the habit!<\/li>\n<\/ol>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don\u2019t be afraid to ask others to support you as you go, and remember\u2014the more you practice checking your inner dialogue, the better you\u2019ll become at it.&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\u201cI\u2019m fine,\u201d you tell your colleague, \u201chonestly, it could be worse!\u201d The truth is you\u2019re exhausted, with an overflowing inbox and an agenda that couldn\u2019t be any fuller. Your To-Do list is a mile long, yet you\u2019re turning down his offer of help.&nbsp; Your boss calls\u2014the team wants someone to work overtime tonight. \u201cI thought [&hellip;]<\/p>","protected":false},"author":3,"featured_media":4333,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[49,41,50],"tags":[289,290,206,295,299,292,291,294,297,298,61,293,296],"class_list":["post-4330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stress-kaarten","category-stress-management","category-stresskaarten","tag-avoidance-strategy","tag-cognitive-distortion","tag-coping-mechanisms","tag-coping-strategy","tag-emotional-distress","tag-impaired-ability","tag-inner-dialogue","tag-minimization","tag-needing-support","tag-personal-responses","tag-stress-management","tag-stress-solutions","tag-stressors"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>It\u2019s Not A Big Deal\u2026 Why Do We \u201cMinimize\u201d Things That Really Matter? - Sphere of Influence 360\u00ba<\/title>\n<meta name=\"description\" content=\"Explore the concept of minimization, the act of trivializing issues that deeply affect us. 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