Are you caught in thought spirals sometimes like I am? Trying to avoid negative thoughts that lead to uncomfortable feelings and sensations? This year, my goal is be intentional to use effective strategies to help me welcome the negative thoughts, feelings, sensations rather than spiraling out of control with whatever comes my way.
Here are the top tips to consider in overcoming the power of negative thoughts, feelings & sensations:
“Name It to Tame It” – Dr. Dan Siegel, Psychiatrist, suggests for you to pay attention to the the strongest thought, feeling or sensation you are experiencing and give yourself permission to say out loud something like: “Oh, yah, there is my guilt rising up again.” Or “there’s that same ol’ story” “I’m going to fail; I keep playing in my head.” Once you name it, you have more ability to tame the Automatic Negative Thought or Sensations (ANTS). In order to tame it, it’s important for you to move your thoughts to the present moment. Allow your (sight, hearing, touch, taste, and smell) to be brought to the present moment, and to pay attention to how you are aware of what is around you.
“Negativity isn’t Reality” – It’s important to recognize that whatever the present negative thought, feeling or sensation is costing you, this isn’t your reality. Negativity distorts reality and it is our responsibility to defuse our inner experience from our present reality.
It’s important to ask yourself:
Is this negative thought, feeling or sensation helpful or is my mind just babbling on?
Is this negative thought, feeling or sensation true?
Who am I without this negative thought, feeling or sensation?
If this negative thought, feeling or sensation doesn’t allow me to be whole and at peace, is it possible for me to say out loud what I’m grateful for and move towards wholeness and peace?
“Revoking the Pain” – “If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it, and this you have the power to revoke at any moment.” – Marcus Aurelius. Instead of looking at your pain estimate and how intolerant you are of your negative thought, feeling, or sensation, why not welcome it with deep breathing? By naming what you are experiencing with a deep breath over and over and over again, you are more able to move beyond the negative and begin to immerse yourself into the positive.
“Immersion Activity” – Trying to pick any activity you enjoy: reading poetry, walking in nature, gardening, or cooking and become fully immersed in it. Notice every detail of what you are doing and how your thoughts, feelings and sensations are responding. Practice bringing mindfulness to all aspects of your life.
“Focus on being Positive with others” – If you want to change your negativity, speak positively to the people you love and cherish the relationships you have with them. Don’t be afraid to share all of our fears and failures with those you love, and don’t dwell on the negative only. Even if you are experiencing a negative thought, feeling or sensation, when you focus on someone else in very positive and uplifting ways, not only are you keeping your relationships out of the pit but you are getting yourself out of the pit as well!
“Exercise your Body and Mind” – Cardiovascular exercise allows your mind to be suspended from your thoughts and your feelings. Taking a good walk and being outside can offer tremendous release from whatever negative thought, feeling or sensation you might be having. A good brisk walk affords us perspective and relief with Bi-Lateral Stimulation (BLS). BLS is moving both sides of your body so you can get your whole brain engaged not just your emotional brain.
References:
https://www.health.harvard.edu/mind-and-mood/6-ways-to-use-your-mind-to-control-pain
https://mrsmindfulness.com/the-four-keys-to-overcoming-negative-thinkingfor-good/
https://www.entrepreneur.com/article/333296
