![]() Three Ways To Stop Intrusive Thoughts . . . in 3 minutes or less Takeaway Summary:
Intrusive thoughts often gain power when we dwell on the past or worry about the future. Mindfulness helps you focus on the present moment, reducing the hold of these unwanted thoughts. Here’s how to get started:
Set a timer for 3 minutes. If this technique does not work, move to the next one! 2. Use Positive Affirmations to Reframe Your Thinking Positive affirmations can counteract intrusive thoughts by reinforcing empowering beliefs. Research shows that affirmations work best when they align with your core values and are repeated consistently. Here’s how to use them effectively:
Set a timer for 3 minutes. If this technique does not work, move to the next one 3. Challenge and Reframe Negative Thoughts Intrusive thoughts often feel overwhelming because we mistake them for truths. By challenging these thoughts and replacing them with more balanced perspectives, you can regain control over your mind. Here’s how:
Key tip - Writing a journal for 3 minutes works for most of my students! Action Steps:
References MCQueen, A. (2006-10-01). Experimental manipulations of self-affirmation: A systematic review. Self and identity, 5(4), 289-354.doi:10.1080/15298860600805325 Koole, S. (1999). The cessation of rumination through self-affirmation. Journal of personality and social psychology, 77(1),1 Coehn G L (2009) Recursive processes in self-affirmation: Intervening to close the minority achievement gap, Science, 2009 - sciencemag.org, https://ed.stanford.edu/ sites/default/files/recursive_processes_final_science.pdf
0 Comments
Video of Origami in Motion - Schaumburg Public Library - Summer 2019 This was poetry for me - understanding our ability that we can go from suffering to a state of joy! “There is something wonderfully bold and liberating about saying yes to our entire imperfect and messy life.” ― Tara Brach Joy lies in the fight, in the attempt, in the suffering involved, not in the victory itself - Mahatma Gandhi We all have one thing that makes us suffer – a person we dislike at work, a health problem, financial issues . . . It seems very hard to let go of that one issue. We fritter away other opportunities to live life fully. The technical word for this behavior is “ruminate”. Negative ruminative thinking refers to our repeated thoughts about threatening or unpleasant such as upcoming exams and stressful events in the past or our future. The research is extremely consistent. People who ruminate are much more likely to develop problems with depression and anxiety, and those problems are hard to overcome for someone who fails to change ruminative thought patterns Over the past few months, I have chosen to spend my Saturdays away from Facebook and my laptop (Gasp!). I realize more that, our human brain was designed for handling conflict, solve problems and collaborate with others – often giving us a choice over the fight or flee part of the brain. I spend time pondering on a handful of powerful questions as I do my daily routines of laundry, weekly errands and action plan for the coming week – I call it - “Reflection with focus and awareness” I take time to reflect on my worries, anxieties and failures and accept them. As a result, I am more easily able to tap feelings love, joy and peace by letting go sadness, frustration or anxiety. Are you curious about the questions I ask myself? Set a 5- or 15-minute timer and start writing. Don’t edit it or redraft it – just let your thoughts and feelings flow. An alternate plan is to share your thoughts and feelings with a trusted friend who is a good listener. Some of my friends do share their reflections with their pet dog! <3 1. What do you most want to change about your life? 2. How have you tried to change this before? 3. What have you attempted in the past that didn't work? 4. Why do you think it didn't work? 5. On a scale of 0-10, how important is it for you to achieve change? That’s it! Just writing answers to these questions often gives me insights. Later in the day, I follow this with another 10-15 minutes of action plans. I have a “solution-based” approach that minimizes anxiety and promotes acceptance and creativity. Want to know more about that approach? Send me your scribbles, thoughts and reflections and I will send you a summary of the tools I use. Did you like this exercise? Check out the story of Guan Shi Ying, the Goddess of Compassion and Mercy. All of us are interconnected and the more we do to reduce the sufferings of others, the less we suffer. |
Categories
All
|