Sometimes such thoughts come to your mind that you feel uncomfortable thinking about them, and you try to get these thoughts out of your mind as soon as possible. But in fact, as you fight those thoughts, your thoughts begin to prevail over you.
So how do we get rid of these disturbing thoughts that constantly circulate in our minds?
First, you need to recognize the thought. This thought can be about anything. But you need to define: “Why does this thought bother you so much, does it create anxiety, create uncertainty, or bring out feelings of guilt in you?” These thoughts may also be things you are afraid to confront. What emotions do these bring out in you? You need to define them first.
As a second stage, you can start to examine your thought by asking yourself some questions about the thought: “Do you have evidence to support this disturbing thought in your mind?”
Sometimes, because you cannot tell anyone about your recurring distressing thoughts, you just do this. It may feel like you are alive. However, there are thousands of people who experience the same thought. When you can't tell anyone, when you feel like you're the only one living, you become overwhelmed and an extra burden falls on your shoulders. Therefore, ask yourself this as another question: “If a close friend of yours experienced the same thing and came and told you about it, what advice would you give him? How disturbing would that thought be for him?
Right now, yes, this thought bothers you a lot, but will this thought bother you again in the coming months and years? Will you still feel bad thinking about it? When you think of a future scenario, you will see that this thought that is bothering you now is not very important in the big picture.
You are more likely to misinterpret the situations and events around you, especially when you feel bad. First of all, you always start thinking about the worst case scenario. However, when everything is going well in your life and you are happy, the situation is the opposite. This is called mental perception error associated with emotional thinking. z. That's exactly why let's address your disturbing thought. Are you thinking emotionally or logically here? Is the situation harmful to me or what would happen if I encounter this in the worst way? People generally avoid answering the question of what would be the worst thing if this happens, and they are afraid. However, when they answer, they realize that the situation is not that scary. So you need to question the logic of this disturbing thought.
You can write down the thoughts that disturb you on a piece of paper. You don't need anyone to see this paper or to tell anyone about it. After 2-3 days have passed, tear, throw away or burn this paper in an environment where you feel comfortable. Interestingly, this method works quite well. Because tearing the paper actually symbolically represents getting rid of those thoughts.
What mistakes do we make when trying to get rid of disturbing thoughts?
Disturbing thoughts sometimes overwhelm you so much that the more you deal with them, the worse you feel. You have no strength left to fight them and you surrender to them. This turns into a vicious circle over time. You fight thoughts, they grow; You get tired, and as you get tired, they start to bother you more. So how can you break this vicious cycle? Doing a routine task that you normally do will distract you from that thought, especially if it's a physical task. We think that if we fight the thought in our mind, we can get rid of it. However, the more we fight them, the stronger they become. In such situations, reading a book, watching a movie, chatting with your friends, doing physical work such as eating or doing sports will relax you as it will shift your perception to another point. At such moments, you may think that you cannot focus on another task, but after you start, you will be devoted to that task even if it is 60-70% instead of 100%, and you will be able to get away from the thought that is disturbing you, even if it is at these rates, and relax.
You will be able to relax from the disturbing thoughts. One of the mistakes made while trying to get rid of it is to try not to think about that thought at all. It is flowing. For example, if I tell you to never think of a pink elephant, a pink elephant will immediately come to your mind. Our mind has such a side; The more we don't want to think about something, the more it immediately pushes it to the fore. When the thought comes, instead of fighting it, we will accept it.
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