No matter what kind of ants you are dealing with-the insects or the negative thoughts-you don’t have to let them ruin your picnic. Ants are pesky little critters that love picnics, and ANTs are pesky little (or big) thoughts that love our mind. The Mindfulness Workbook for Anxiety: The 8-Week Solution to Help You Manage Anxiety, Worry, and Stressīreak Free: Acceptance and Commitment Therapy in 3 StepsĪre ants trying to ruin your picnic? If you’re human, it’s quite likely that they are. The 5-Minute Anxiety Relief Journal: A Creative Way to Stop Freaking Out The Mindfulness Journal for Anxiety: Daily Prompts and Practices to Find Peace The Mindful Path Through Anxiety: An 8-Week Plan to Quiet Your Mind & Gain Calm Mindfulness Journal for Depression: A Guided Journal Toward Self-Compassion and Positivityġ01 Ways to Stop Anxiety: Practical Exercises to Find Peace Remember that automatic negative thoughts don’t change overnight.A Year of Self-Discovery: Daily Prompts to Inspire Reflection and Help You Embrace Your True Selfĥ-Minute Evening Intention Journal: Inspiring Prompts to Set Intentions and End Your Day with Gratitude This might feel strange at first, but it’s a powerful way to connect with yourself. Talk to your image in the mirror: Say positive messages to your own face. For example, if you ate a healthful meal, that’s a positive thing! Over time, you can look at your journal and see how far you’ve come. Quiet your mind for a while.Įxercise: Physical workouts release neurochemicals that make your body feel good, and this can counter negative thinking.ĭaily journal: write down everything positive that you experienced during your day-even if you had what you’d call a “bad” day. Do something that you enjoy, that relaxes you, and/or that helps you learn something new. Know your triggers: Pay attention to the circumstances that affect your thinking.Įntertain yourself: this is another way of saying, Distract yourself. Which triggers are your personal hot buttons? Even give your negative thoughts names or physical descriptions-and then tell them you will NOT pay attention to them, and let them go. Mindfulness: Be conscious of your thoughts. Consciously focusing on relaxing those areas of the body in turn helps the mind relax. Relax your body, and your mind will follow: Negative thoughts can make the jaw clench or the stomach tie up in knots. Here are some strategies about how to do that! (By the way, this is the basis of cognitive behavioral therapy-and CBT is one of the most effective strategies for changing thought patterns. Thoughts don’t just “happen” to us, though-we can actually change them. We can identify the negative thoughts, we can let them go, and we can decide to put positive thoughts in their place. And if most of them are negative, that’s a big negative habit. In addition, as creatures of habit, humans think the same thoughts day after day after day. The reality is that nobody knows how many thoughts we humans have per day … but we certainly have many! And for those with anxiety and depression, a majority of those thoughts may be automatically negative. This would mean that each minute, we’re thinking 35 to 50 thoughts. There’s a myth that has circulated for a long time that we have somewhere between 50,000 and 80,000 thoughts per day.
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