How to get rid of a negative thought

[merehan]

negative thoughts
Getting rid of negative thoughts and replacing them with other positive thoughts can sometimes be a challenge in daily life, which is directly reflected in a person’s feelings and emotions, so it is important to get rid of them before they reflect negatively on him, so he imagines himself as if his emotions are embodied and throw these thoughts away. It refuses to store and keep it, and tries to focus on the current moment in which it lives, not on those negative thoughts

Identify negative self-talk
Some people do not realize whether the self-talk they say to themselves is positive or negative, and to determine whether the thinking is negative or not, there are some common forms of negative self-talk, which are:

Classification: A person classifies the things that happened to him during the day, and he focuses in talking to himself on the negatives and exaggerates them, and does not give space and importance to the positive things that happened to him, or he may reduce their value compared to the negative or annoying things, for example if the person had a good work day and finished He performs his tasks quickly and proficiently and receives thanks and reinforcement from the manager. He does not focus on the positive achievements he has made, but rather thinks about the work that has not yet been completed and what he should do as well.

Personalization: The person blames himself directly when something bad happens. For example, if a person dates with his friends to go out together and this date is canceled, he assumes that the reason for changing the agreement is because one of the friends does not want to see him or go out with him.

Pessimism: A person automatically expects the worst, for example, he goes in the morning to buy coffee and it is not delivered to him as he asked, so he assumes that that day will be bad and will not go as he wishes.

Extremism: a person only sees things as good or bad and there is no middle point, and he is either an idealist or he will be a failure.

How to get rid of negative thoughts
There is more than one method and procedure to stop unwanted negative thoughts, including:

Stop thinking
It is done by focusing on the negative thought, then saying the word 'enough' to end the thought, and learning to say this word is at the beginning out loud, then with time a person says it to himself as a command to the mind to stop negative thinking, then he learns to say it to himself and use it wherever the need arises. To learn this technique, you can follow the following steps:

Make a list of the most disturbing things that concern the mind and make the person anxious, which he wishes he could stop, then arrange them from the most disturbing and negative to the least disturbing and negative, then start trying to stop the least disturbing thoughts until he gradually reaches the most.

Imagine the idea by closing the eyes and sitting or lying in a special place in a position that allows saying the word 'enough' out loud, then imagine the person himself in a situation where he might think of the negative idea, then focus on this idea.

Stop the negative thought in one of these two ways:
Set a timer for three minutes, then focus on the negative thought and think about it, and when the alarm rings, the person says to himself the word “stop” out loud and in the imperative form, and it is possible to stand when saying it or clap or something else as if the person threatens the idea and orders it to stop, then tries not to think of anything Something for thirty seconds, and if the idea comes back, the ball will come back.

Recording the word 'Enough' in the person's own voice in the command tone and using it instead of an alarm, which helps to reinforce the person's commitment towards getting rid of negative thoughts. He records the word 'Enough' for the first time after three minutes, then repeats it after two minutes, then after a minute, and every time he hears it. He stops thinking about this idea or any other topic for thirty seconds.

Practicing the first three steps until the negative thought is gone, then after that trying to stop the negative thought by saying the word “stop” in a normal voice, after that stopping the negative thought by whispering the word “stop” so that with time the person becomes able to control it by saying the word “stop”. With his mind and without a voice, here he can stop this negative idea whenever it exists.

Move to another negative idea from the list and use the same technique to control and stop it until he gets rid of all negative thoughts he has.

TRANSLATED FROM:
كيف تتخلص من فكرة سلبية
أثار الغضب على النفس
كيف تتعامل مع المريض النفسي