Take Control of Unwanted Thoughts
- Recognize the Thought: When you notice a negative or unwanted thought entering your mind, acknowledge it without judgement. You can tell yourself “this is the thought I am having.”
- Interrupt the Thought: Immediately interrupt the thought by saying “STOP” or “I DON’T WANT THIS THOUGHT” internally or out loud. You can also imagine a big red stop sign in your mind.
- Replace with a Positive Thought: After stopping the negative thought, replace it with a more accurate thought, a positive affirmation, or a calming mental image. For example, you could say to yourself, “I am calm and in control” or visualize a peaceful scene like a mountain lake or beach.
- Practice Mindfulness: Shift your focus to the present moment by paying attention to your breath or the sensations in your boyd. Mindfulness helps break the cycle of negative thinking.
- Repeat as Needed: If the negative thought persists, repeat the process as many times as necessary until you feel at ease, or engage with any of the other skills discussed here. Over time, this exercise can help you gain better control over your thoughts and reduce their power over you.