Strategy #1. Be the Watcher
Start by becoming aware of your thoughts. Separate
your “self” from your thoughts, and just observe what
is going on in your mind.
The trick here is to do this in an impartial manner
where you’re not judging any particular thought.
Simply be conscious of yourself as a detached witness
to your thoughts 먹튀사이트.
This exercise can be done sporadically throughout the
day or during a meditation session. Observing your
thoughts rather than attaching to them disempowers
the thoughts and the emotions they foster.
Strategy #2. Name That Thought
Another way to separate yourself from your thoughts is
by mentally acknowledging that they are nothing more
than thoughts?not your reality.
For example, if you think, “I’ll never get all of this
done,” change the mental dialog to “I’m having the
thought that I’ll never get all of this done.”
This reinforces the fact that you are not your thoughts.
Strategy #3. Just Say No
When you catch yourself in mental looping or worry,
simply say, “STOP!” out loud (vocalizing reinforces the
interruption), and then visualize a heavy metal wall
slamming down in front of your runaway thoughts.
Barrie sometimes visualizes pushing negative thoughts
into a deep hole or putting them into a balloon that
Strategy #4. Try the Rubber Band Trick
Wear a rubber band on your wrist. Whenever you see
it, stop and notice your thoughts. If you are stuck in
negative thinking, put the rubber band on the other
wrist or gently pop it on your wrist. This physical
action interrupts the flow of negative thought.
Strategy #5. Know Your Triggers
Often, overthinking and negativity are triggered by a
person, situation, or physical state. Pay attention to
common worries and anxieties you brood about.
Is there anything that happens that sets these off in
If so, write down the triggers so you’re aware when
they happen. This awareness can help prevent you
from being ambushed by negative thoughts.
Strategy #6. Distract Yourself
Break the cycle using distraction. Do something that
will occupy your mind so there’s no room for the
negative thoughts. Immerse yourself in a project that
involves focus and brainpower.
If you’re stuck in the car or waiting in line, go through
the multiplication tables in your head or try to
memorize a poem.