Taking Control Of Negative Thoughts

I think the first thing to acknowledge is that we all experience thoughts that are negative and filled with self-doubt.

In some instances it becomes very difficult to logically and rationally move on from the nagging thoughts – they become all invasive and begin to change the way we view ourselves and how we believe that others perceive us.

Anxiety and depression are very easy states of mind to slip into – negative thoughts can lead to lacking in confidence, low self-esteem, anxiety, depression, addictions and conditions such as OCD (Obsessive compulsive disorder).

There are two exercises that I would like you to work through in order to take back control.

Neither are magic sessions, so they need practice and work, with the exception of the intervention of logosynthesis, most things that are worthwhile take a bit of effort.

The first exercise involves recording your negative thoughts as they happen, so record:

The situation

The thought/s

The feeling/s

When you are in this state of anxiety you will not be able to think rationally, so for now keep recording until you have around 6 examples.

Then, when you are feeling happier or clearer ask your brain to apply some logical thought, literally.

Re-frame the original thought or thoughts and what is almost the exact opposite. Some people like to use a 3rd party and think to themselves what would ‘X’ think in this scenario. Work face to face with your coach if you struggle to gain clarity at this stage.

Record the new re-framed thought and see what you feel.

Record the new feeling.

Writing this down is advisable in the first place – ultimately you will be able to think this way as and when the thoughts happen or near to.

Keep practicing!

Our minds are full of all sorts of thoughts good, bad, positive and negative – fundamentally we need you to be able to record-reframe until you become used to thinking in a more balanced fashion.

Exercise 2 - Mindfulness

Because our brains are busy the whole time dealing with all manner of stuff. It is very wise to be able to practice mindfulness.

In essence mindfulness will calm your brain down, which inevitably allows you to take control and think logically and clearly.

Mindfulness is centred around training your brain to concentrate on the here and now - not worries about past mistakes, or future problems.

Take an apple and slowly observe it using your senses - what does it look like? What does it feel like? Does it smell? Bite into the apple and again observe the noise, the smell, the taste.

You will notice that during this exercise your brains flits off into other places like a butterfly, don’t be disappointed this is normal – carefully bring you brain back to focus on the apple each time you wonder off. You will hear other noises going on around you again bring yourself back to the apple.

I hope you like apples!! If not find something similar that will allow you to practice.

Then on to breathing – be in a comfortable position laying down, standing sitting a position that is comfortable and not slouching. Make sure your lungs are able to do their job without restriction. Start to observe your breathing – take the count of 3 for you inward breath, hold for 3 then the count of 3 to expel. Again carefully bring your mind back to the task in hand and focus on your breathing 3-3-3.

Focusing on your breathing or your apple will encourage your brain to calm, referring back to exercise one you will be more able to re-frame your thought once you are focused and calm.