5 Simple Steps To Thinking Positive
The following is a thought regulation technique that helps with stress management, ruminating thoughts, challenging negative self talk and mood management.It is simple but a valuable tool. Take approximately 20-30 minutes daily to use this coping skill. By practicing the following strategy on a regular basis you will begin developing mindfulness skills and start improving your quality of life.
A- Determine The Action Event: Choose a bothersome or challenging event from your day that brought up negative thoughts or feelings.
For example, I feel insecure about your body when I go to the gym and compare myself to others.
B- Identify Your Beliefs: Take the time to list the beliefs that come up for you related to the action event.
For example, I am being judged, she is prettier than me, I am overweight compared to her, I need to be thin if I want to succeed, etc.
C- List the Consequences: – Identify all the physical, emotional, behavioral and interpersonal consequences for having that belief about yourself or the situation.
For example, I feel down, feel less than, unworthy, anxious, I avoid working out, I feel tired, I think I am less than, I waste time and energy worrying or stressing out, I think negatively about myself, my chest is tight and I have a shallow breath.
D- Dispute Those Beliefs: Imagine that you are a lawyer in a court of law challenging every negative or dis-empowering belief. Some ways to do so are as follows. First, find evidence to counter the pessimistic belief and find alternative causes that are a less destructive way of looking at the situation. Secondly, latch onto options that are changeable, specific and non-personal. Next, explore the implications of these beliefs and de-catastrophize them by creating a more realistic and accurate view of the situation. And lastly, examine the usefulness of these beliefs and if they are not changeable use distraction or alternative ways to handle the situation in the future.
- People are so focused on their workout that they are not even paying attention to me
- I have many pretty attributes (my smile, my personality, I have pretty eyes)
- I am exercising and eating a balanced meal plan and am in the process of improving my body image and seeing myself as a healthy weight
- There are several men and women who are overweight who are successful and several thin people who are not successful (Oprah Winfrey, Lindsey Lohan etc.)
- There are various other factors other than weight that contribute to my success (i.e. characteristics, skills, talents, personality, social supports, life experience, etc.)
E- Effect and Cause: After you have disputed every negative belief, re-read your list. How do you feel? Hopeful? Happy? Empowered? Confident?
To change your current thought pattern, practice this skill everyday for 30 days. This will allow this new and improved way of thinking habitual.
Please comment below the positive shifts you notice in your life as a result of using this helpful tool. And for more information on improving your mood, increasing self-esteem or dealing with interpersonal or intrapersonal issues, feel free to contact me at http://www.truepotentialcounseling.com/go/contact/
READ THE COMMENTS | ADD YOUR OWN
Liking this content? Wanting more? Sign up for updates…It’s FREE!
