Make You Calm

Front 1

exaggerate

Back 1

Go to extremes

Hint 1

You exaggerate the importance of negative events and reduce the importance of those that don't back up your negative view.

Front 2

Dwell on

Back 2

Dwelling on the negative, live. üzerinde durmak.

Hint 2

You hugely overestimate the changes of disaster and dwell on the worst possible outcome of a situation while underestimating your ability to cope. üzerinde durmak.

Front 3

Bias

Back 3

Sided

Hint 3

Yanlı. The good news is that once you get better at noticing your biases ( prejudices ).

Front 4

Prejudice

Back 4

Önyargı. Having or showing a dislike.

Hint 4

People are prejudiced against us.

Front 5

Ingrained thoughts

Back 5

Kökleşmiş düşünceler

Front 6

Ruminate

Back 6

Think deeply about something.

Hint 6

Uzun uzun düşünmek. Stressed people tend to dwell or ruminate on recollections of negative things that happened in the past. (Stresli insanlar geçmişte meydana gelen olumsuz şeylerin hatıraları üzerinde durma veya üzerinde düşünme eğilimindedir.)

Front 7

Savour

Back 7

Get the taste of , savor

Hint 7

Taste and enjoy it completely. Lezzet, Tadını almak

Front 8

undermine

Back 8

Sapotage

Hint 8

Baltalamak. It will undermine your confidence and stop you moving forward, taking risks, and appreciating what you have.

Front 9

Treat differently

Back 9

Discriminate

Hint 9

Farklı muamele etmek. Discriminate between.

Front 10

Run into

Back 10

Run across

Hint 10

Karşılaşmak, rastlamak.

Front 11

accept what you can not change

Back 11

Değiştiremeyeceğini kabul et.

Front 12

Discriminate

Back 12

Distinguished.

Hint 12

Ayırt etmek, ayrıcalık yapmak (discriminate favor of )

Front 13

how long it would have taken

Back 13

Ne kadar sürerdi.

Front 14

Underestimate

Back 14

Consider unimportant, look down on.

Hint 14

Küçümsemek.

Front 15

confront

Back 15

Face up to

Hint 15

Confronting your negative thoughts will make you feel calmer.

Karşısına çıkmak. Yüzleşmek.

Front 16

Assumption

Back 16

Guess, thought, hallucination.

Hint 16

Challenge your assumptions. Varsayım

Front 17

Procrastinate

Back 17

Postpone

Hint 17

Stop procrastinating. Put off doing sth.

Front 18

Daunting

Back 18

Ürkütücü, Gözünü korkutmak.

Hint 18

A daunting task. Seeming difficult to deal with in anticipation (hoping, bekleme) ; intimidating(scare).

Front 19

prospect

Back 19

possibility

Hint 19

The prospect of starting something.

Front 20

Overwhelming

Back 20

Karşı konulmaz, ezici.

Front 21

Disprove

Back 21

Aksini kanıtlamak. Yalanlamak.

Hint 21

By avoiding something or putting it off, you are not giving yourself the opportunity to disprove your negative beliefs.

Front 22

Berate

Back 22

Criticize, Azarlamak.

Hint 22

You will berate yourself for it. Also adding guilt and regret into the mix.

Front 23

Insurmountable

Back 23

Insurpassable.

Hint 23

Which just makes the original problem seem more insurmountable. Aşılmaz.

Front 24

Acknowledge

Back 24

Accept.

Hint 24

Acknowledge it.

Front 25

Clatter

Back 25

Noise, sound.

Hint 25

Next time one clatter into your head, look at it, acknowledged it.

Front 26

Stream

Back 26

Akıntı

Hint 26

You could send the thought off on a leaf floating a stream.

Front 27

Frequency

Back 27

Density sıklık

Hint 27

Sıklık.

Front 28

A marked decline

Back 28

Belirgin bir düşüş

Hint 28

You'll notice a marked decline in the frequency of these thoughts over time and even when they do appear they won't bother you as much.

Front 29

Choose not to engage with it.

Back 29

Onunla ilgilenmemeyi sec

Front 30

Don't engage with the thought

Back 30

Düşünceyle meşgul olma

Front 31

Abandon

Back 31

Leave, give up completely

Hint 31

Terketmek

Front 32

The things you are dreading.

Back 32

Korktugun seyler

Front 33

Tackle

Back 33

Handle, struggle.

Hint 33

You will gain confidence and feel in a better position to tackle (ele almak, ugrasmak) the bigger task.

Front 34

Looming over you

Back 34

Set in üzerinde beliren

Hint 34

when there is one big task looming over you it can feel overwhelming and you can end up not starting at all.

Front 35

Obstacle

Back 35

Barrier

Hint 35

Are there any potential obstacles?

Front 36

Come up with

Back 36

Suggest, put forward.

Hint 36

What solution would you come up with? Ileri surmek.

Front 37

Corresponding

Back 37

Uyan, karşılık gelen

Hint 37

Yerini tutan.

Front 38

Counteract

Back 38

Resist, withstand, deactivate.

Hint 38

A healthy diet can counteract the impact of stress, improve your immune system and lower blood pressure. Karşı koymak, etkisizleştirmek.

Front 39

Invaluable

Back 39

Priceless, paha biçilmez.

Hint 39

There are some undeniable facts about certain foods that make them pretty invaluable for reducing stress.

Front 40

Undeniable

Back 40

Inkar edilemez

Hint 40

There are some undeniable facts about certain foods that make them pretty invaluable for reducing stress.

Front 41

Deplete

Back 41

Consume

Hint 41

Drinking too much coffee eating foods rich in sugar and golfing too many processed ready meals can all deplete your magnesium levels.

Front 42

Surges

Back 42

Dalgalanmalar

Hint 42

Fish contain omega 3 fatty acids which can prevent surges in stress hormones adrenalin and cortisol.

Front 43

Inevitable

Back 43

Unavoidable

Hint 43

There is always the inevitable crash. Kaçınılmaz.

Front 44

Exacerbate

Back 44

Make worse, şiddetlendirmek.

Hint 44

You will just exacerbate the symptoms you are already experiencing.

Front 45

Repercussions

Back 45

Yansımalar, side effect, tepki, response.

Hint 45

You have to think about the repercussions.

Front 46

Reassuring

Back 46

Güven verici

Hint 46

Plugged into (takılı) social media can be reassuring, making feel us connected...

Front 47

Rushing everywhere

Back 47

her yerde acele etm.

Hint 47

Rushing everywhere is part of everyday life, but it is stressful.

Front 48

Trotting

Back 48

Hurry, walk quickly, rush.

Hint 48

Just walking rather than trotting will give you an appearance of calmness- which is contagious.

Front 49

Lifts a burden

Back 49

Yükü kaldırır

Hint 49

Chatting about things lifts a burden (responsibility) clear up misunderstandings, create solutions and make you feel less alone.

Front 50

Conflict

Back 50

Disagreement

Front 51

Flick through

Back 51

Have a look at

Hint 51

Göz atmak, sayfaları birer birer çevirmek.

Front 52

Work through

Back 52

Üzerinden çalışmak

Hint 52

Write them down and then work through any possible solutions.

Front 53

Disregard

Back 53

Ignore

Front 54

Harass

Back 54

Annoy, disrupt

Hint 54

The point of these questions isn't to harass you or make you feel anxious and there are no right or wrong answers. Bezdirmek.

Front 55

put under pressure

Back 55

Aşırı baskı yapmak

Hint 55

Don't put under pressure on yourself to change overnight.

Front 56

being pulled

Back 56

çekilmek

Hint 56

we're constantly being pulled in different directions.

Front 57

concise

Back 57

short, brief, özlü, kısa.

Hint 57

These concise, practical guides show you how to focus your thinking.

Front 58

hand wringing

Back 58

el sıkma

Hint 58

especially when distressed or worried.

Front 59

Tentative

Back 59

Temporary, hesitate, belirsiz, geçici.

Front 60

repercussions

Back 60

Reflections, response.

Hint 60

Yankı, yansıma

Front 61

recession

Back 61

stillness, durgunluk

Front 62

societal

Back 62

toplumsal

Hint 62

societal expectation

Front 63

Preoccupied.

Back 63

Absent-minded, Dreamy, worried, distracted.

Hint 63

She seemed a bit preoccupied. Dalgın. This stress has made her absent-minded at work.

Front 64

Insular

Back 64

Dar görüşlü

Front 65

incur

Back 65

be exposed

Hint 65

incur lots of interest

Front 66

Withdrawn

Back 66

içine kapanık

Hint 66

They will become withdrawn and quite.

Front 67

Prompt

Back 67

Canalize, conduct, yönlendirmek.

Hint 67

Starting to think about your personal response to stress will prompt you to consider what is actually causing you to feel this way and how all your reactions are related.

Front 68

Examine

Back 68

Investigate

Hint 68

This is a good starting point for later strategies that really examine your stress triggers.

Front 69

becoming reckless

Back 69

Pervasız olmak

Front 70

becoming clumsy

Back 70

sakar olmak

Front 71

stopping pleasurable activities

Back 71

zevkli aktiveleri durdurmak

Hint 71

not looking after yourself

Front 72

constantly seek reassurance

Back 72

Surekli guvence aramak

Front 73

Put upon

Back 73

Uzerine koymak

Front 74

perpetual

Back 74

constant, permanent, daimi.

Hint 74

People often classify themselves as 'a worrier' or 'a pessimist' , without looking for reasons behind this perpetual state of mind.

Front 75

smidgen

Back 75

a small amount of sth.

Hint 75

Add a smidgen of cayenne.

Front 76

nervous twitches

Back 76

sinir seğirmeleri

Front 77

demand

Back 77

talep, wish, want, need.

Hint 77

It comes from recent demands put upon you,both recent past and near future. (Hem yakın geçmişte hem de yakın gelecekte size yüklenen son taleplerden geliyor.)

Front 78

Exhilarated

Back 78

Enthusiastic, excited, cheerful, joyful.

Hint 78

You can feel exhilarated and proud of yourself.

Front 79

the big day’s looming

Back 79

büyük gün yaklaşıyor

Front 80

Definitive

Back 80

Certain, specific, kesin

Hint 80

You don't have a definitive end date and over which you don't have much, if any, control. E.g. Having a job you hate, being in an unhappy marriage.

Front 81

Debilitating

Back 81

Weaken, güçten düşürmek. Making smo very weak.

Hint 81

This kind of stress can be utterly debilitating and lead to anxiety and depression.

Front 82

Chip away

Back 82

Parçalamak

Hint 82

It can chip away at your self-esteem and make you question yourself and your decision-making capabilities ( karar verme yeteneğini)

Front 83

internalized

Back 83

içselleştirilmiş

Hint 83

Chronic stress is very dangerous because it can become so internalized people forget it’s even there.

Front 84

Uptight

Back 84

Nervous, tense, irritable.

Front 85

Upcoming

Back 85

Yaklaşan

Hint 85

You have an upcoming test.

Front 86

Upbringing

Back 86

Growing

Hint 86

His Quaker upbringing influenced his character.

Front 87

Nurture

Back 87

Feeding, teach manners, discipline, growing.

Hint 87

Nature versus nurture.

Front 88

Upbringing

Back 88

Growing

Hint 88

His Quaker upbringing influenced his character.

Front 89

Nurture

Back 89

Feeding, teach manners, discipline, growing.

Hint 89

Nature versus nurture.

Front 90

Temperament, habit, humor, mizaç, huy.

Back 90

Your temperament makes you who you are.

Front 91

Internally

Back 91

Dahili olarak, içten,deeply

Hint 91

Whatever face you show Publicly, internally you are built to respond to things a certain way.

Front 92

Arousal

Back 92

Uyarılma

Hint 92

Your body arousal respond (fight or flight)

Front 93

will have influenced

Back 93

Etkilenmiş olacak

Hint 93

What you learned as a child - whether positive or negative - will have influenced how you see things and experience things now.

Front 94

predisposed

Back 94

Yatkın

Hint 94

Be more predisposed to feel stress.

Front 95

Crippling

Back 95

Felce uğratan

Hint 95

Stress and anxiety can become crippling problems once they have got claws into you and they can massively affect your life.

Front 96

Affront

Back 96

Insult, hakaret

Hint 96

...Because she interpreted the situation as a personal affront and as a precursor (öncü) for disaster.

Front 97

appraisal

Back 97

assesment

Hint 97

people’s secondary appraisals will be totally different. Degerlendirme.

Front 98

Distressed

Back 98

sıkıntılı

Hint 98

you will be distressed and feel like giving up.

Front 99

Stutter

Back 99

Kekeme

Hint 99

If you did stutter during the reading, would it really ruin the entire wedding.

Front 100

Advocate

Back 100

Savunucu, lawyer, defend

Hint 100

We will be advocating throughout the book.

Front 101

throughout

Back 101

Boyunca

Hint 101

throughout the book

Throughout the week

Front 102

Noticeable

Back 102

Outstanding, remarkable. farkedilebilir, göze çarpan.

Hint 102

The physical effects of stress are often the most noticeable and the most debilitating (zayıflatıcı).

Front 103

whirring

Back 103

pırıltı

Hint 103

Your mind is whirring and your body is riled up.(kızdırdı)

Front 104

overt

Back 104

open

Hint 104

The more overt your body’s response will be.

Front 105

Draining

Back 105

boşaltma, akıtma.

Hint 105

This can be exceptionally draining. Feel physically and mentally drained. ( tükenmiş hissetmek)

Front 106

Disorientated

Back 106

Confused, kafası karışmış

Hint 106

You’ll probably look disorientated, confused or preoccupied(dalgin).

Front 107

recurring

Back 107

repeated

Hint 107

When you suffer from recurring (yinelenen) stress your body and mind lose their ability to deal with day-to-day realities.

Front 108

Diverted

Back 108

yönlendirmek, dağıtmak ,başka yöne çekmek.

Hint 108

The fact that blood has been diverted away from the bits that don't need it can result in nausea or constipation as your digestive tract shuts down.

Front 109

Unwinding

Back 109

Gevşeme

Front 110

Scuttle

Back 110

Escape, run away

Hint 110

If worrying thoughts do scuttle back into your head, kick them out and are-focus on the task at hand.

Front 111

Embedded

Back 111

Gömülü

Hint 111

Every taste, smell , sound and sight should become embedded in your head.

Front 112

Imploding

Back 112

Patlayan

Front 113

Redundant

Back 113

Needless, unnecessary, gereksiz.

Hint 113

When someone leaps out (üstünden atlamak) from behind a tree screaming “BOO!” (physical ) you are made redundant(psychological).(gereksiz have getirdin)

Front 114

Perceive threat

Back 114

Tehdit algılamak

Hint 114

Its main aim is to protect a prepare you to either fight or run away from a perceived threat, ...

Front 115

Tuned

Back 115

Ayarlanmış

Hint 115

Your body and mind become tuned to the ‘threat’ so all your energy is focus on it, ..

Front 116

Drastically

Back 116

Strongly

Hint 116

Anxiety can drastically affect your life, making you behave out of character,

Front 117

distorted

Back 117

saptırılmış

Hint 117

A distorted estimate on the likelihood of a fear event. ( I am definitely going to get fired. )

Front 118

Severity

Back 118

Seriousness, ciddiyet; violence, şiddet.

Front 119

propensity

Back 119

tendency , eğilim.

Hint 119

Propensity to loiter ( oyalanma eğilimi)

Front 120

disprove

Back 120

aksini kanıtlamak, çürütmek.

Hint 120

You won't be able to disprove your fears.

Front 121

Genuinely

Back 121

Actually

Hint 121

Even if what's happening genuinely is beyond your coping capabilities, hiding from it still won't help.

Front 122

Look ever larger

Back 122

her zamankinden daha büyük görünmek

Hint 122

The problem will just loom ever larger, like a huge shadow over your shoulder.

Front 123

discard

Back 123

get rid of, separate, rubbish, but köşeye atmak.

Hint 123

We are willing to bet ( bahse girmeye hazırız) that there are at least a couple that can be discarded.

Front 124

Prioritizing

Back 124

önceliklendirme

Hint 124

It is all about prioritising and taking affirmative positive action: ask yourself, ‘Do I really need to do that?’

Front 125

Affirmative

Back 125

Olumlu, doğrulayıcı, confirmative.

Hint 125

Taking affirmative positive action.

Front 126

Scrapped

Back 126

Hurda

Hint 126

Most demands that can be scrapped will fall into the internal category..

Front 127

Coping ability

Back 127

Başa çıkma yeteneği

Hint 127

Increase your coping abilities

Front 128

decluttering

Back 128

dağınıklığı gideren

Hint 128

Decluttering your life will declutter your mind.

Front 129

sitting amongst a pile of debris

Back 129

Enkaz yığını arasında oturmak

Front 130

immeasurably

Back 130

ölçülemez biçimde

Hint 130

Just taking a few moments to tidy up can calm you down immeasurably.

Front 131

file stuff that needs filling

Back 131

doldurulması gereken dosyalar

Hint 131

File stuff that needs filling, open your post and check those bank statements.

Front 132

Jolt

Back 132

Sarsıntı

Hint 132

The very act of writing things down makes them official and gives your memory a Jolt

Front 133

It will be much easier to tackle.

Back 133

Üstesinden gelmesi çok daha kolay olacak.

Front 134

Get through

Back 134

Overcome

Hint 134

You will feel a sense of satisfaction in getting through it.

Front 135

Allocate

Back 135

Separate, share out, divide, tahsis etmek.

Hint 135

Allocate how much time you are going to spend on them.

Front 136

giving yourself a time slot

Back 136

kendine bir zaman aralığı vermek

Hint 136

Giving yourself a time slot will mean you're more likely to actually get on with it.(onunla olmak)

Front 137

Slot

Back 137

Yuva, yarık, oluk

Front 138

offending

Back 138

kırıcı, gücendirme

Hint 138

You can say no to people without offending them.

Front 139

Assertive

Back 139

Overconfident, iddalı

Hint 139

Learning to be assertive about what you can and can't do can save you loads of hassle.(difficulty)

Front 140

Likelihood

Back 140

Olasılık

Front 141

exacerbate

Back 141

şiddetlendirmek, aggravate

Hint 141

We know stress is exacerbated by things you feel you can't control so do the stuff you can first.

Front 142

Reprimand

Back 142

Azarlamak

Hint 142

Confess and accept her inevitable (shouted) reprimand.

Front 143

Despondent

Back 143

Desperate, umutsuz

Hint 143

Don't get despondent if your ideas don't work.

Front 144

Set aside

Back 144

Kenara koymak, ayirmak, divided

Hint 144

Set aside a specific time each day.

Front 145

creep up

Back 145

sürünerek ilerlemek

Hint 145

It often creeps up on people at night

Front 146

Disengage

Back 146

Separate, remove, escape, rescue

Hint 146

Easier to disengage

Front 147

Designated

Back 147

Belirlemiş

Hint 147

You're just waiting until the designated time.

Front 148

Wade

Back 148

çamurda yürüme

Hint 148

don't just wade into them because once you're absorbed it's very hard to get back out.

Front 149

Allotted

Back 149

Ayrılan zaman

Hint 149

Stop at the end of the allotted time and list anything you want to remember for tomorrow.

Front 150

Time set aside

Back 150

Ayiracak zaman

Hint 150

You have time set aside to go through it the next day.

Front 151

Take root unnoticed

Back 151

Fark edilmeden kök salmak

Front 152

genuine problem

Back 152

real problem

Front 153

intimidating

Back 153

korkutucu

Hint 153

Realizing this and taking positive proactive action will automatically make whatever you're facing less intimidating, making you feel calmer.

Front 154

Exasperating

Back 154

Sinir bozucu, öfkelendiren

Hint 154

worry, stress and anxiety are like disorderly and exasperating triplets, with worry often acting as the ringleader.

Front 155

Unbeatable

Back 155

Yenilmez

Hint 155

Reading is an unbeatable escape.

Front 156

Involve in

Back 156

Dahil

Hint 156

If you are fully involved in a book the real world will slip away.

Front 157

Mindfulness

Back 157

Farkindalik

Hint 157

Mindfulness is all about becoming present in the moment and focusing outwards rather than inwards.

Front 158

There is no point pretending you are distracted if you're not.

Back 158

Eğer değilsen dikkati dağılmış gibi davranmanın anlamı yok.

Front 159

tune into

Back 159

ayarlamak

Hint 159

You have to tune into your senses. Duyularına uyum sağlamalısın.

Front 160

engaged

Back 160

busy, meşgul, occupied, bağlanmış, hooked

Hint 160

Becoming engaged in what you're doing and absorbed into the world around you rather than stuck in your head.

Front 161

Unwinding

Back 161

Gevseme

Hint 161

Taking notice of where you are and what you are doing is such a simple way of unwinding.

Front 162

Scoff

Back 162

Dalga gecmek

Hint 162

You might scoff at the idea of mindfulness.