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Aug 9, 2024 · “Thought stopping” is a commonly taught approach for helping prevent recurring negative thoughts or interrupt them before they spiral out of control (Hardy & Oliver, 2014). In this article, we review therapeutic perspectives along with several powerful thought-stopping techniques for managing repetitive thoughts and blocking ones that are ...
Sep 19, 2024 · Anchor the new image: Take a deep breath and let the positive image and affirmation sink in. Action Step: Write in a notebook or digital app some negative thoughts, and: Briefly describe the thought. Sketch or describe your initial visual representation. Sketch or describe your transformed positive image.
- Overview
- If your thoughts include “should”, take a pause
- Try recognizing other patterns of automatic negative thinking
- How can you change your negative thinking?
- Acknowledge the emotional roller coaster or burden when you experience it
- Challenge yourself to make small steps instead of forcing positive thoughts
Treating intrusive thoughts can involve medication, psychotherapy, and lifestyle changes. You’ll likely require a tailored approach to get the negative thoughts out of your head.
One gradual habit can become a powerful mental tool
With most external wounds, treatment is usually pretty straightforward. For instance, when you cut your finger, you can use antibacterial cream and a bandage, and after some time, the wound will close. You’re pretty much good to go.
Treating your thought processes isn’t as easy or prescriptive. Especially if they stem from general anxiety, depression, or another mental health condition.
Negative thought patterns are like a paper cut you keep getting when you have only a vague idea of what’s causing it. Or maybe you don’t notice the cut at all… until it starts to sting.
Each person, depending on their condition and triggers, will require different approaches to medication, psychotherapy, and lifestyle changes. And when therapy is out of reach, it can be difficult to get fast treatment.
“I should do, act, or feel better.”
“I should go to the gym every day.”
“I should eat healthier.”
“I should stop thinking this way.”
Behind these “should” statements, there may be a form of cognitive distortion known as automatic negative thoughts (ANTs).
ANTs are your first thought when you have a strong feeling or reaction to something, like a reflex rather than free thinking. They’re persistent and learned, often repeating themes such as danger or fear. It’s common in anxiety and depressive thinking.
For people with anxiety, ANTs make these themes the showrunner of your mind, turning thoughts into paralyzing panic attacks.
However, recognizing ANTs isn’t that easy. After all, you may have had them your entire life.
Once you discovered your automatic thoughts, it’s time to put them on trial.
Is there evidence to support this thought? If this evidence is based on the past, why does this apply to this new experience?
You want to focus on credible evidence — not feelings or thoughts. Then it’s time to focus on evidence that doesn’t support your thought.
Let’s run through one to show you how it works.
Thought: I’m going to mess this up.
Credible evidence for my thought:
Like recognizing ANTs, there’s also power in simply acknowledging that you feel overwhelmed. Don’t automatically put yourself in defensive mode and whirl into an anxiety tailspin. Whether it’s from stress, anxiety, or another condition, the first step to combatting mental strain is welcoming it.
I know what you’re thinking: Why would I ever welcome all the shakes and jitters that take over my brain and body?
Because embracing it can take a lot less energy than dreading it.
Instead of using extra energy to forcibly fight back, realize that this reaction means you’re encountering something that’s important to you. It also means you may not have to force yourself to operate at 100 percent all the time. That’s exhausting.
Understanding your anxiety and what it means is one of the first steps to managing the stress that comes with it. You may discover that there’s a trigger. When you find it, you can act to avoid or you may find yourself spending less time dreading it.
Spend more time asking yourself, “Oh, hello anxiety, what do we need to do to function together today?” and you might end up fighting against yourself less through the stressful event.
Making mental shifts isn’t about turning “I feel sad” into “I feel happy.”
First off, if this worked, general anxiety would be far easier to treat and could be thought out of existence.
There will be times when, no matter how hard you try to change your thought pattern, you can’t. And during those times, it’s important to remember that simply recognizing the thought, or acknowledging it — as mentioned above — is enough.
It’s OK to feel sad. It’s OK to feel anxious. Take a break and give yourself another day.
When you do have the energy, you can slowly work toward moving past initial thoughts of “I feel sad” to recognizing there may be a problem and considering a workaround.
The more you remind yourself of these things, the more your thoughts will untangle so you can reach the next stage of growth and strength.
Jun 18, 2024 · Learn what overthinking is, some signs you may be an overthinker, and a few reasons some people think too much. Also, explore different types of overthinking, the effects on your mental health and relationships, and how to stop overthinking things in your life.
- Step back and look at how you’re responding. The way you respond to your thoughts can sometimes keep you in a cycle of rumination, or repetitive thinking.
- Find a distraction. Shut down overthinking by involving yourself in an activity you enjoy. This looks different for everyone, but ideas include: learning some new kitchen skills by tackling a new recipe.
- Take a deep breath. You’ve heard it a million times, but that’s because it works. The next time you find yourself tossing and turning over your thoughts, close your eyes and breathe deeply.
- Meditate. Developing a regular meditation practice is an evidence-backed way to help clear your mind of nervous chatter by turning your attention inward.
Jun 7, 2021 · Here are 4 steps that could help you start letting go of those negative thoughts: 1. Take a step back. First and foremost, it can be helpful to remember that you are not your thoughts, you’re...
Jul 16, 2021 · How to Escape the Cycle of Negative Thinking. Concrete strategies can help you reframe your negative thoughts. Posted July 16, 2021 | Reviewed by Ekua Hagan. Key points. It can be easy to get...
