Negative thoughts
The elimination of negative thoughts and their substitution with other positive ideas may sometimes limit the level of daily life, which directly affects the feelings and emotions of the individual, so it is important to get rid of them before it is reflected negatively, imagine himself as if his emotions embodied these thoughts away away And refuses to store and retain, and tries to focus on the current moment of life and not on those negative ideas.
Define negative self talk
Some people do not realize whether the self-talk that they say to themselves is positive or negative, and to determine whether the thinking is negative or not there are some common forms of self-talk negative, namely:
- Category: The person classifies the things that have happened with him during the day, focuses on talking to himself about the negatives and exaggerates them, does not give space and importance to the positive things that have occurred with him, or may reduce their value compared to the negative or disturbing things. For example, if a person passed a good work day and finished quickly Mastering and receiving the thanks and encouragement of the manager, he does not focus on the positive achievements he has made, but thinks about the unfinished business and what he should do as well.
- Personality: The person immediately blames himself for something bad. For example, if a person dates with his friends to go out together and this appointment is canceled, it is assumed that the reason for the change is because a friend does not want to see him or go out with him.
- Pessimism: The person automatically predicts the worst of things. For example, he goes in the morning to buy coffee and does not hand over as requested.
- Extremism: The person sees things as good or bad only and there is no midpoint, and that either is perfect and either it will be a failure.
How to get rid of negative thoughts
There’s more than one way and a way to stop unwanted negative thoughts, including:
Stop thinking
It is done by focusing on the negative idea, then saying the word “enough” to finish the idea, and learning to say this word is at first loud and then with the time the man says to himself as a reason for the mind to stop negative thinking, then learn to say it in itself and uses it wherever needed , And to learn this technique can follow the following steps:
- Make a list of the most troubling things that concern you and make you anxious, and wish you could stop them, then arrange them from the most troublesome and negative to the least disturbing and negative, and then start trying to stop the less disturbing ideas until it reaches the most gradually.
- Imagine the idea by closing your eyes, sitting or lying down in a place where you can say “enough” loudly, then imagine yourself in a situation where you might think about the negative idea, then focus on that idea.
- Stop the negative idea in either of these ways:
- Set a timer for three minutes and then focus on the negative idea and think about it, and when the alarm rings, the person says the word “enough” loudly and in the wording of the order, and it is possible to stand when it says or applause or others as if the person threatens the idea and ordered to stop, and then try not to think about Something for thirty seconds, and if the idea returns the ball.
- Enrolling the word “enough” in the person’s own voice and using it instead of the alarm clock, which helps to strengthen the commitment of the person to get rid of the negative thoughts, record the word enough for the first time in three minutes, and then repeat after two minutes, and then a minute, Stop thinking about this idea or any other subject for thirty seconds.
- Then try to stop the idea negative by saying the word “enough” in a normal voice, then stop the negative idea whispering the word “enough” so that the person with time able to control by saying the word “enough” With his mind and without a voice, and here he can stop this negative idea whenever it exists.
- Move to another negative idea of the list and use the same technique to control it and stop it from getting rid of all its negative thoughts.
Use a rubber bracelet
Is made by wearing a bracelet or elastic band around the wrist, and whenever the negative idea occurs on the person pulls the tape and let it bounce on his hand and at the same time says “enough” and orders himself to stop the idea, as the mild pain that causes the rubber coupled with the negative idea and translated on the ground Reality, and therefore treats the mind as any cause of pain and rejection, which helps over time to stop the person’s negative thoughts.
Awareness of the negative idea
The individual must realize that he has a negative and undesirable idea and identifies it and then reminds himself that this is just an idea of his head and not necessarily a fact or a reality sure to get.
Replace the negative idea with a positive idea
After stopping unwanted thinking, adding a positive and joyful idea makes a person comfortable and happy, such as thinking about going out on a trip with friends or going to a place they love.
Learn positive thinking
Transforming the way of thinking from negative to positive is a simple process, but it requires time and practice and the creation of new habits to walk the person, and there are several ways to help to think and act in a more positive and optimistic:
- Specify which points to change: If the person wants to become more optimistic and positive, he must first determine the areas of his life that usually cause frustration and negative thoughts, whether that work and daily mobility or social relations, and then focus on the least of these negative factors and try to alleviate the burden and disadvantages as much as possible to be Positive area, and so on one and another.
- Smiling more: A person should smile or laugh, and face life with joy and anticipation especially during difficult times, and resist with a smile and strength, when a person can laugh at life will feel less stress and tension.
- Follow a healthy lifestyle: It is good to exercise for about half a minute almost daily or for ten minutes a day, as it can positively affect mood and reduce stress, and a healthy diet is fuel for the mind and body.
- Positive self-talk: This begins with a simple and basic rule: that a person should not say to himself any offensive or bad words he does not like to say to others, that the person is pleasant and encouraging, not to constantly rebuke himself, and to be thankful for all the good conditions he has experienced in his life.
- Communicating with positive people: The person must make sure that he surrounds himself with positive people who support him and can rely on them as a source of strength for him. Negative people may increase the level of personal tension and undermine self-confidence and the ability to resolve crises.