What should I do to not think about the bad. Psychological technique: "Awareness of the internal dialogue"

Pay attention to your body when you are overwhelmed by negative emotions. Look at your face: the corners of your mouth are lowered, your forehead is furrowed. How do you keep your back? Are you slouching?

If you have a hotbed of negative thoughts in your head, your body behaves accordingly. And when such thoughts become constant, it gets used to such a situation. You have probably seen people with a mask of contempt or anger on their face, which persists in any situation.

This also works in the opposite direction: the clamped position of the body and the frowning face do not create the best mood. So your first step in getting rid of bad thoughts is to change your posture and facial expressions. Straighten your back and straighten your shoulders. Feel where tension has accumulated in your body, and relax, smile. Within a few moments you will feel that the emotional background is changing.

2. Discuss your feelings

Some people tell everyone about their problems and even savor it. Others keep everything in themselves to the last, and then get a nervous breakdown.

If you still have some negative emotions that do not go away, try to tell your loved ones about it. By putting into words, you give shape to emotions and put them into perspective. After the conversation, you will be surprised how stupid it was to worry about the voiced occasion, and the negative will disappear.

3. Stop the flow of thoughts

If a thousand thoughts rush through your head in one minute, it is difficult to decide something for yourself and somehow control it. If you are stuck on the negative, try not to think about anything at all for just one minute. By paying attention to what is happening in your head and what thoughts dominate there, you can change the situation.

4. Change the wording

It's amazing how much little change wording changes the tone of the whole phrase or thought. Compare: “I am going through a difficult period in my life, I have problems” and “I am going through a period of changes in my life, I am looking for best solutions". The underlying data hasn't changed, just the problems have been called changes. But who's to say it's not true?

5. Get creative

When negative thoughts attack you, you can spend some time getting creative. It works just like a conversation, with the exception that you don't have to annoy anyone with your problems. You can do anything: write prose or poetry, draw with a pencil or paint. , finally.

A splash of emotions through creativity is a kind of art therapy that will not only provide relaxation, but also cheer you up. Negative thoughts will pass through you, take shape, and stay there, not in your head.

6. Take a walk

It often seems that our own head is the only source of negativity. Most often this is the case, but it also happens differently. If you are surrounded toxic people, for example, in a family where everyone constantly quarrels and blames each other, or at work, where everyone is on their nerves, half of the negativity can be due to their mood.

If you are not a guru, it is unlikely that you will be able to get rid of heavy thoughts while being in such an environment. Therefore, if possible, leave it to calm down. Go for a walk or go somewhere: to an exhibition, to your favorite cafe, to the cinema - this will help you find.

7. Make a Thank You List

Sometimes we forget about all the good things in our lives. It seems that there is no way out and a complete failure on all fronts. So, sitting in a cozy and warm apartment, having come from a favorite job, a person may think that his life is cesspool and he is a complete failure. And all because of the coincidence of minor troubles for the day or an unfulfilled project hanging over the soul.

To cope with this state, write down all the good things that are in your life, what you are for. For example: “I am grateful for my appearance and health”, “I am grateful for loving and beloved relatives”, “I am grateful for true friends”.

Look at the resulting list and see for yourself: minor annoyances cannot outweigh this.

How not to think about the bad and not wind yourself up if negative thoughts overcome you every day. Controlling your thinking, forcing yourself to think positively is not an easy process, which consists in the daily practice of mastering the skill of changing your mind and consciousness. Undoubtedly, this requires discipline of the mind, but having worked on your thinking, it is really possible to achieve what you want. Often the question arises before an individual, how to learn to live without thinking about the bad? Psychologists offer to think about this for a minute and realize that far-fetched experiences, even justified and clearly argued, do great harm. It is possible that a negative event will never happen, and a person exhausts himself with negative thinking in vain and cannot calm down, without ceasing to think about the bad. So what's the point in torturing yourself with bad thoughts?

How to learn not to think about the bad?

Any (negative or positive) consciously launched thought, repeated a sufficient number of times for a certain time, can turn into a program. Understanding this, a person can force himself not to think about the bad. Because, for example, if for many years a person has been scrolling the idea that he will always live in poverty, then in this way he creates a program in himself, for the implementation of which he does not even need to think. Each person is able to build his future consciously only by the course of his thinking. By working on positive thoughts and forming new patterns in oneself, a person can develop a subconscious program for success. Realizing this, each person is able to help himself, and thus learn not to think about the bad.

And in order to accomplish this faster, for this a person should imagine that at the moment of his reflections he spreads vibrations of the finest ethereal substance around him. The human eye is not able to see thoughts in the same way as gas. Thought is a refined configuration of matter. Thoughts with a negative orientation would become colored in dark color and looked like thunderclouds. Happy, clear, positive thoughts would turn into bright hues and would be close to light, gaseous clouds. When an individual spreads bad thoughts around, he becomes an object for their influence. Annoying or fearful thoughts attract such thoughts to themselves, uniting with them into a powerful conglomerate. As a result, a negatively minded person will suffer not only because of his own bad thoughts, but because of the negative thoughts of others, which will only aggravate the condition.

The longer an individual thinks in this way, the harder it will be for him to internal state and position. A person who is in a positive mood and has happy thoughts will attract a similar direction of thought to himself and will feel more happy and joyful.

And yet, how else to convince yourself not to think about the bad, if negative thoughts constantly climb into your head. An internal dialogue will help to get rid of interfering thoughts, in which the person must ask himself, what exactly is he afraid of? Often associated with loss of a career, illness or accident. Most fears are not related to the real state of affairs. What is the point of being afraid of losing your career right now if you are a highly qualified specialist. Why be afraid of illness if you are healthy? And why should an accident happen to you if you are characterized by caution and attentiveness?

Of course, there is a percentage of unpredictability, and no one can guarantee that it will always be good. But is it worth spending your life to live in constant fear, worries and. As the saying goes, what to be - that cannot be avoided, and most of the problems contrived by a person are solvable, and what is not possible to solve must be let go and not worry about it.

Below are practical and effective advice how not to think about the bad, but think about the good:

- a person should always think about the present. Pessimistic thoughts are often linked to the past or the future. People often think about missed opportunities and what would have happened if they had done this, and not otherwise. Returning constantly to the past makes a person unhappy and indecisive. And the thoughts about the future and the fears associated with it make a person worry. One should live in the present, think for today, not thinking ahead and not regretting the past;

- you can’t keep everything in yourself, since internal unrest inevitably leads to poor health, so you should share your experiences with loved ones without locking yourself in;

- no need to take negative information coming from the outside world to heart. Of course, stories about the problems of friends will make you worry about them, but you should not take other people's problems to heart, let alone let them into your own soul. Anxiety will not help friends, but they can easily spoil the mood;

- you should develop self-confidence and find in yourself something in which the personality is unique, inimitable and irreplaceable. It is important to feel your importance and bad thoughts will go away by themselves;

- you need to learn to look for positive moments in any negative situation and thus change your attitude towards it, for example, to perceive parting with a loved one as something necessary, since it was further off the path with your partner and be sure to voice for yourself the reasons why you broke up. Realizing your choice, you should come to terms with it, because a person has the opportunity to meet a more worthy partner in the future;

- it is important to analyze your thoughts, why they come. It often happens that bad thoughts come out of habit, regardless of whether there is a problem or has long been resolved;

- it has been established that bad thoughts visit a person during the period of doing nothing, and if the person is not busy with something necessary and important, it is then that various phobias begin to creep into the head;

- volunteering helps to distract from bad thoughts. A lot of people need help and at the same time do not lose interest in life and fortitude. Orphans and the disabled, lonely elderly people - in life they all have difficult problems, but somehow they cope with them, without ceasing to enjoy simple things in life. Helping a neighbor, a person can feel the joy that he has done something useful;

- you should set yourself a goal, having thought over what you most want to achieve in life and act in this direction in small steps;

- Listening to your favorite music helps you relax and unwind. Listening to what makes a person inspire will help to avoid sore and distract from bad thoughts;

- instead of thinking about how to relax and not think about the bad, you should rejoice in the little things and be grateful to fate for every day you live. After all, a person's life consists of little things, so it is important to learn to see them and enjoy every little thing;

– exercise stress will allow each person not to think about the bad, so simple physical exercises, jogging in the morning, walking should not be underestimated. Working on your body will definitely allow you to put your thoughts in order;

- a person should notice the good, not the bad, for example, do not focus on his fatigue, but fix his attention on what has been achieved during the day and then the day will be remembered as successful;

- meetings with old friends and new acquaintances, communication will also allow you to escape from bad thoughts;

- Trying to avoid pessimistic people, you can focus on pleasant events and thoughts. Often, depressed people are dragged along by their negative thinking, so it would be best to avoid contact with such people. But bright and positive personalities will allow you to calm down and not think about the bad.

- the main thing to remember is that everything in this life passes and life is not endless, so maybe you shouldn’t torment yourself with thoughts, how not to think about the bad, and direct your thinking in a positive direction.

Psychologists explain the emergence of negative thoughts in a person's life as a manifestation. Bad thoughts are absolutely normal and natural, so you should just wait out the unpleasant life moments and not dwell on them.

Every person in his life faced a situation when, for no reason at all, his consciousness was suddenly seized by gloomy thoughts, and his imagination began to draw the most depressing and sad pictures. At the same time, practically nothing, from what caused so many thoughts and experiences, did not pass reality.

If these thoughts are just a game of your imagination, and nothing bad that you constantly think about will ever happen, then why poison your life? You need to learn how to stop thinking about the bad.

As scientists are trying to convince us, nerve cells are an irreplaceable human resource, which means that it is necessary to put an end to experiences and bad thoughts once and for all, and pull yourself together, as well as learn to control your desires, and.

Unfortunately, this is not as easy as it might seem at first glance, but there are still some ways to switch your attention to something else.

How to stop thinking about the bad? First - try to find for yourself any arguments in favor of the fact that the situation is not as bad as it may seem to you. Connect to your logic and try to use it to believe that the situation is under control, and you have absolutely nothing to worry about. Having found "iron" arguments in favor of the fact that the situation is not as bad as you think, and proving to yourself that a positive outcome awaits you, your feelings will immediately dissipate and there will be no trace of them.

Finding such arguments is easy enough, for this you just need to calm down and look at what is happening with a sober look. If you are having difficulty finding such arguments, then think about the fact that it is better to start worrying when something bad has already happened, and not in advance, especially since this “worst” may not come. It’s also a good idea to prepare a place for retreat for yourself, that is, to think over all the options for what to do if events develop in an unsuccessful way for you.

In order to get rid of unnecessary excitement, you can perform a complex of not difficult physical exercises. If you suddenly feel that a feeling of panic is starting to take over, a feeling of fear is approaching, and the brain is busy with bad thoughts, try doing 15-20 squats.

If for some reason you cannot do this, for example, you are at the workplace, you can replace squats with exercises for the hands, quickly clenching and unclenching them into fists. You can also do pull-ups, arm swings, and any other exercise that will allow you to distract yourself from negative thoughts. By giving such a load to your body, in a matter of minutes you will be able to defeat your own panic and get rid of thoughts about the bad.

Another great way to how to stop thinking bad things, are water treatments. In emergency situations, you can cheer yourself up just by washing yourself. cold water. If necessary, this procedure can be carried out several times. washing ice water, despite the fact that it’s hard to call them pleasant, they can bring to life any person tormented by bad thoughts.

In those situations when it is impossible to resort to the help of washing - just moisten a handkerchief with water and wipe your face. It is also necessary to understand that it is necessary to use such washings only at the most critical moments, when any other methods are powerless.

Another tip, similar to the previous one, but giving a greater effect, is a contrast shower. Alternating water at different temperatures will help you recover much faster than regular cold washes. Unfortunately, taking a shower in many situations is more problematic and harder than washing.

Summing up the above, we repeat that the ability to control one's consciousness and control oneself is one of the essential life skills for any person. It depends only on this skill how you will feel not only at the present moment, but also in your future, which you can spoil for yourself by constantly experiencing one nervous breakdown after another.

2. Discuss your feelings

Some people tell everyone about their problems and even savor it. Others keep everything in themselves to the last, and then get a nervous breakdown.

3. Stop the flow of thoughts

4. Change the wording

It is amazing how much the tone of a whole phrase or thought changes from a slight change in wording. Compare: "I'm going through a difficult period in my life, I have problems" and "I'm going through a period of changes in my life, I'm looking for better solutions." The underlying data hasn't changed, just the problems have been called changes. But who's to say it's not true?

5. Get creative

6. Take a walk

It often seems that our own head is the only source of negativity. Most often this is the case, but it also happens differently. If you are surrounded by toxic people, such as in a family where everyone is constantly arguing and blaming each other, or at work, where everyone is on their nerves, half of the negativity may be due to their mood.

7. Make a Thank You List

Sometimes we forget about all the good things in our lives. It seems that there is no way out and a complete failure on all fronts. So, sitting in a cozy and warm apartment, having come from a favorite job, a person may think that his life is a cesspool, and he is a complete loser. And all because of the coincidence of minor troubles for the day or an unfulfilled project hanging over the soul.

Look at the resulting list and see for yourself: minor annoyances cannot outweigh this.

Thoughts have the property of being realized, and therefore it is worth surrounding yourself only with positive things, fantasies and dreams. In fact, sometimes it is not so easy to do this. To teach you to tune in to a good wave, excluding all the bad ones, there is a chance to improve your life a little.

Ways not to think about the bad

In any situation, you must be determined to end it positively.. You should not expect anything, do not hope, otherwise frustration cannot be avoided. You can do this by lowering the importance of the event in your head. You should always have a back up plan. For example, you started dating your chosen one, but you are afraid of losing him, there are some fears that you will not be able to find another. With these thoughts, you start checking the phone, social networks your boyfriend. These checks will be devastating, causing your destinies to diverge. But, if you are confident in yourself that you can date other men, then you will not spy and be jealous of a guy. This is the backup plan!

You should not think to yourself that this or that person who offended you once did it on purpose in order to hurt you to the quick. If you feel a lack of attention, it will say that this person means something to you. Therefore, your resentment in many cases may be unfounded. In such a situation, a sense of humility will help. This can take a lot of time, sooner or later, you will come to terms with the situation. As a rule, this will happen when your emotions have cooled down.

Most of us think about the bad, remembering the past. There is even a category of people living in the past. They are unable to let go of resentment, not to remember the negative, and therefore imagine their future in a similar scenario. Thoughts are born in my head to make a trick, to come up with a scenario for the development of a situation with a negative outcome even before it happened.

Don't remember the past turn your attention to the present. Every new day tomorrow will be the past, so why not make your past positive. Understand yourself why you are returning to the past, look for a way out.

Most of the worries turn out to be simply in vain, and therefore it is easier to relate to everything, without exaggerating their significance.

Unnecessary anxieties that provoke thoughts of the bad

Cash and financial position. Even if you do not complain about the lack of these benefits, there is a sense of apprehension that they will soon run out. In pursuit of money, our soul becomes callous, filling its empty shelves with depression. You can't get richer than everyone!
Aging and death. Natural youth or achieved by cosmetic efforts does not go out of fashion. But you should not worry in advance that at the age of 25 you have your first wrinkle, gray hair. This is our nature, you can’t change this, you can just start taking better care of yourself, change your hairstyle.
Lifestyle. We all want to live perfectly, but do not forget - we are individuals, you can not follow someone crazy, losing your individuality. So you steal your minutes of life, thinking about how badly you live. You shouldn't be worried about this.
Illnesses, accidents. People are suspicious, having caught a cold, we begin to invent other ailments for ourselves, reading on the Internet a lot of similar symptoms with other diseases. But you need to rely on the doctor, because he is much more experienced in this area than you are. And during the period when you are sick, you need to surround yourself with positive thoughts, and not aggravate your situation.
information flow. Try to keep abreast of the news, but more positive, otherwise every explosion from fireworks will frighten you with the onset of military armies. Be aware of the news, but do not live it, do not worry that you suddenly did not read something, did not see it, did not understand it.

Avoiding Negative Thoughts

The most banal way is to turn off the right hemisphere and think with the left. To do this, you just need to pick up a rosary or a chain. Take the item of your choice right hand and twist it for 5-10 minutes. After this time, the left hemisphere will begin to work, now you can tune in to positive thinking faster. You can think about anything you like - about a hedgehog in the fog, funny situations, the sea. The main thing is that thoughts can set you on a positive wave.

To relieve unnecessary excitement, it is recommended to conduct a small set of exercises. When you detect an approaching feeling of panic, anxiety, you need to distract your brain - for this, do 20 squats. If you are not in suitable place for squats, you can quickly clench and unclench your fists. It is recommended to wash your face with cool water, look at yourself in the mirror and relax a bit. If you are at home, it will be great to take a cool shower, plunging completely with your head.

In fact, it will take a long time to learn to control your thoughts, to control yourself. Sometimes, this can only be achieved over the years. But by developing the skill, you can protect yourself from vain experiences and nervous breakdowns.

Think about it, there may be a lot of arguments in favor of the fact that the outcome is not so bad as you thought. Connect your logic, keep the situation under control. If you can find at least a couple of positive moments, you will notice how bad thoughts cease to be such.

Experts also advise you to go on a trip with your loved one, turn your vacation into a fairy tale. For example, a great option to go to Georgia, to the mountains, climbing Gergeti, all bad thoughts will go away.

well and most best method- fall in love. Just worry about the fact that you will be abandoned, feelings will pass and there is no need for other reasons. The magical feeling of falling in love is famous for the fact that it is completely independent of our wishes, alien to various worries. If you have a close friend with positive thinking, share your thoughts with her, perhaps she will help you laugh together at your experiences, and the panic will recede.

Remember that our thoughts are only a game of imagination, and therefore it is not a fact that this game will become a reality. Then the question arises: “Why ruin your life?”.