If you think negatively, disrupt negative self-talk…
| From The Anxiety and Phobia Workbook by Edmund J. Bourne, Ph.D. Follow the four steps below whenever you wish to disrupt a negative train of thought “on the spot.” |
1. Notice that you are engaging in
negative self-talk. The best time to
catch yourself involved in negative inner
dialogue is when you are feeling anxious,
depressed, self-critical, or upset in
general.
negative self-talk. The best time to
catch yourself involved in negative inner
dialogue is when you are feeling anxious,
depressed, self-critical, or upset in
general.
2. Stop – Ask yourself any or all of the
following questions:
What am I telling myself that is making
me feel this way?
Do I really want to do this to myself?
Do I really want to stay upset?
following questions:
What am I telling myself that is making
me feel this way?
Do I really want to do this to myself?
Do I really want to stay upset?
3. Relax or Distract – In order to break a train of negative self-talk, you
need to “switch gears.” This can be accomplished by slowing yourself
down with deep, abdominal breathing or finding some form of distraction to
divert your mind from negative thoughts.
Distractions include doing physical exercise, engaging in conversation,
reading, hobbies and games, relaxation tapes, music, or even snapping a
rubber band against your wrist.
need to “switch gears.” This can be accomplished by slowing yourself
down with deep, abdominal breathing or finding some form of distraction to
divert your mind from negative thoughts.
Distractions include doing physical exercise, engaging in conversation,
reading, hobbies and games, relaxation tapes, music, or even snapping a
rubber band against your wrist.
4. Counter negative self-talk by repeating a positive coping statement or
affirmation over and over again. Use this step by itself or in conjunction
with abdominal breathing. Continue reinforcing the positive statement by
repeating it, if necessary for a few minutes, until you feel more relaxed and
free of any negative thoughts.
Examples of affirmations are: I can handle this I can do it These are
just thoughts, and I can let go This will pass.
Repetition of a single word or phrase also may divert your mind, such as
Relax Calm At peace Let go.
affirmation over and over again. Use this step by itself or in conjunction
with abdominal breathing. Continue reinforcing the positive statement by
repeating it, if necessary for a few minutes, until you feel more relaxed and
free of any negative thoughts.
Examples of affirmations are: I can handle this I can do it These are
just thoughts, and I can let go This will pass.
Repetition of a single word or phrase also may divert your mind, such as
Relax Calm At peace Let go.
| After practice, you can begin to effectively change your lifelong habits of negative thinking! Used with permission of the Maine Education Association |
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