How to train your brain to complain less in 3 weeks –

Everyone needs to vent from time to time, of course. But, compulsively complaining about things can be a bigger problem. However, if you make strategic comments in moderation, it can make you happier with less stress. To make life easier for the angry people on duty, Robin Kowalski , professor of psychology at Clemson University in South Carolina, United States, has devised an effective plan for you to control your urge to talk bad about things:

week 1

1. Monitor your behavior
This is the time when you start to discover how much you complain about things. Also take the opportunity to try to control the habit. Remember: less comments equal more quality of life.

2. Stay tuned
Put a ribbon or rubber band on your right or left arm. When you complain about something, switch the tape sideways. This serves as mood monitoring. Keep an eye out for situations that cause this variation. Thus, you can identify what is bad for you. This is great for ending grievances.

3. What causes the discomfort?
At the end of the week, try to identify what caused the desire to complain. Was it a friend’s attitude or a job requirement? The idea is that you discover common themes so that you can solve problems related to them.

And more: 3 habits for you to live longer

week 2

1. Choose your battles
According to Kowalski, there are two basic types of complaints: expressive, in which you put the problem out by complaining – the most common, and instrumental, in which you think of a possible solution to the problem. The goal is to avoid the first option and try to develop the second.

2. Solve the problem
Separate the week-long complaints into “expressive” and “instrumental.” Then rank them in order of importance to get an idea of ​​what needs to be addressed now and what can be overlooked. Believe: the habit will make your day lighter.

3. Handle complaints
Yes, the account must be daily and the objective is always the same: to reduce complaints. This means, among other things, that you should avoid that comment when you’re close to your limit. So choose your complaints wisely.

4. Shock test
At the end of the week, try to go 24 hours without grumbling. Need to express yourself? Write in a notebook or planner. Tip: ask your friends to change the subject when you start talking bad about something.

See also: 4 tips for you to love yourself more and live better

week 3

1. Find solutions
Since it is to complain, you must find ways to solve the problem. When you complain effectively and manage to resolve in a certain way, the brain reacts positively. In fact, it serves as a stimulus to avoid future unnecessary complaints.

2. Have an end goal
Think of an ideal solution to the problem. If you don’t get something plausible, put it aside or review if complaining is really necessary.

3. Talk to the right person
It’s no use talking to someone who won’t solve your problem. If you are dissatisfied with a product, for example, call SAC instead of complaining to your husband, boyfriend or friend.

4. Practice the dialogue
Conversation is always the best way. Exposing your dissatisfaction causes you to take a weight off your back and suffer less. If you’re frustrated with someone, it’s worth calling that person for the good old dialogue.