Consumed By Negative Thoughts – Solutions

We all have 103004094 thoughts every single day (metaphorically), so we are bound to have a negative thought here and there. However, it becomes mentally draining when the thought of something leads to another 78, and you start to get consumed by these thoughts. You might even find yourself feeling down or angry at something/someone just by overthinking. Now I am NOT a mental health professional, this is a blog that I am writing based on my personal experience as someone diagnosed with anxiety. These are all things that I have either discovered myself, online or with a professional.

Overthinking

Here are two ways to quiet your mind:

  1. 4-fold breath: You take a nice deep breath for 4 seconds, hold it for 4 seconds, breathe out for 4 seconds and remain empty for just 4 seconds. Repeat this technique for 5 minutes and you’ll notice a difference with how you feel and you’ll be calmer.
  2. 5-4-3-2-1 Technique: This is a technique done to bring your awareness back to the presence. Get a pen and paper, and write down the following:
    Write down 5 things you can see, 4 things you can feel (anything you’re touching, sitting on, holding, etc…), 3 things you can hear, 2 things you can smell and 1 thing you can taste.

Now that you’ve calmed down a little, it’s time to work on that recurring fear or negative thought that’s either affecting you, your social life, your relationships, your career life and so on. Again, understand that it is NORMAL to have fears and thoughts as we’re all humans, but it becomes a problem when it affects you and your life.

Negative Thoughts

The reason why an entire blog is being written on this topic rather than telling you to just ‘STOP’ thinking that way is because that is complete and utter bullshit. If I tell you now to NOT think about a frog, stop thinking about frogs NOW; what are you thinking about now? Let me guess – Frogs.

So here is a technique I was taught recently by a lovely friend for fears and negative thoughts.
1- Grab a pen and a paper/journal/notebook
2- Write down the fear/thought
3- Underneath that, write ALL the logical reasons why that fear/shit thought won’t happen.
4- Cross out the fear/thought you wrote down
5- Write down positive affirmations [The ‘why’ is explained in this blog]

Keep reflecting back to this whenever you stress again

Here are two examples of this exercise:

Example 1:
Negative thought/fear My friends will get bored of me eventually
Logical reasons that won’t happen –
– They told me I am fun to be around
– They still hangout with me
– We are closer this year than last year
– They took care of me when I was down so they do care
– We share a bond
(Now cross out that fear you wrote earlier ^)
Affirmations –
I am loved. I am surrounded by people who like me and love me. I am a good friend. I am more than fucking enough. I am fun and interesting. I am worthy of true friends. We are closer than before. We are having an amazing time together. We are spending quality time together. We are taking care of each other. We have fun together.

Example 2:
Negative thought/fear I might fail my exams
Logical reasons that won’t happen –
– I studied all the relevant material
– I spent X hours doing research
– I revised with my friend before the exam
– I gave a lot of my time and energy to this
(Now cross out that fear you wrote earlier ^)
Affirmations –
I am intelligent. I am capable of achieving great things. I have the ability to go above and beyond. I am fucking smart. I am a hard worker. I am tenacious.

Other blogs that might be helpful:
Anxiety
Social Anxiety
Body Dysmorphia
Reprogram Your Subconscious Mind
Enhancing Self-Confidence

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