Unwanted thoughts can be quite upsetting and challenging particularly if suffering from an anxiety disorder. The minds of ours can play extraordinary tricks. Our thoughts could become unusual, frightening or bizarre.
It can be helpful to keep in mind that your fearful, negative, unwanted thoughts are actually a solution along with a part of your stressed out physiology. You don't need to take any notice of them - just recognize they're another sign of an anxiety disorder and permit them to pass. As the nervous system of yours settles down, so will the thoughts of yours. In the meantime, the following are some pointers for dealing with them. (Remember to check out anxietyunravelled's other free tips to help the body of yours and mind regain balance, calm and peace, for example information about flower essences like White Chestnut and Boronia, which really are assistive in settling unwanted and circling thoughts.)
1. Choose not to provide consideration to unwanted thoughts that will perpetuate your anxiety state (worrying, negative, circling thoughts) Yes, I know, this can be easier said than done, but carry on reading for tips that will help make this practice a lot more achievable.
2. Know unwanted and difficult thoughts are merely a part of the imbalance that was created by all of the numberless stresses that you've encountered - they're not serious, they are going to start to lose the power of theirs as you start to recover. After your recovery, a thought that can send a shock of anxiety through you now will become just another thought that you won't bother paying any attention to.
3. Unwanted thoughts will inevitably arise? do not try to push them at a distance or even resist them or perhaps battle them, this is negative attention? in other words, it's always attention. It is a little like getting a song stuck in the mind of yours. If this occurs there is only one way to get rid of the offending song and that is replacing it with anything different, particularly another song. It's the same with unnecessary thoughts. Every time you attempt to force the song or perhaps any other undesirable thoughts at bay, this increases resistance, that only presents strength to their profile.
4. Allow your unhealthy feelings to be there, allow room around them. Gently change the thoughts with some thing different and also allow the unwanted thoughts to visit without forcing them away. When you can, avoid going back to check whether they're gone? that will tend to take them back. But do not care if this occurs, just keep practising - you'll get there in the end.
5. Use this tendency of the thoughts to need to replay thoughts again and again and discover an inspirational song, prayer or perhaps phrase to sing.
6. Whilst often it can be helpful to tell a particularly persistent thought to be lost, generally speaking it's ultimately better if you are able to allow these ideas to exist. Acknowledge them - "oh there's another fearful/doubting/anxious idea once again, it is OK, it is just a bunch of words - it may have just as very easily be my brain saying then, banana!", banana, and banana allow the attention of yours to become absorbed by something Unwanted Thoughts else. Know they are just another symptom.
7. It might be very beneficial to look at what is taking place in the body when you have unpleasant or worrying thoughts. Mentally scan the body? where are you feeling sensations? Is it possible to are feeling tightness, tension, heat, cold, unsettledness? Simply feel the sensations without trying to change them. This's effective because it gives your brain something else to focus on and also brings you into the present moment. Typically this's adequate to enable the unpleasant sensations to dissipate as the thoughts that were sustaining them have had the attention removed from them.
8. You could have to give yourself a pep talk (see the Anxiety Unravelled ebook for the scientific explanation for this)? something along the lines of you know that if you provide too much interest to these thought processes you're simply going to keep your anxiety going? you don't need to pay attention, these thoughts are only a solution of my present imbalance and they are not real, I can help them go and get on with anything different or maybe whatever words work for you.
9. Reframe unhelpful thoughts? it's unhelpful to dwell on thoughts that are bad about yourself or perhaps others and all the millions of possible what ifs. Reframe thoughts such as for example I'll never get over that, to something like I may not being feeling better today, but I am doing all I need to and eventually I am going to feel better just like millions of people before me. Reframe what ifs by reminding yourself that there's simply no point stressing about something that may never come about and if it does happen you are going to deal with it then.
10. Thoughts can be used to our gain. When we are caught up in the intense symptoms that can surround panic and anxiety attacks, we encounter the instant negative impact that the feelings of ours could have on the physiology of ours. A single concept can be enough to send out an immediate lightening bolt of intense fear through the entire body. When you have encountered this there may be virtually no doubt remaining that our thoughts impact us physically. What we can forget, nonetheless, is that we can also use this mind/body connection to our benefit by spending time every day nurturing ourselves with loving feelings. You will find lots of different techniques to do this as well as what feels right and most comfortable to help you are going to be most useful, but here's one idea:
Get yourself a CD visualisation exercise. These will help you start to change unwanted ideas with more uplifting and handy ones. Usually we need to retrain our habitual manner of thinking into something a lot more positive. These're oftentimes offered at health food shops, alternative bookshops or even yoga centres. Yoga Nidra Deep Relaxation is also particularly beneficial.
When you are troubled by unwanted thoughts it is able to help reminding yourself of who is in charge of your thinking! These're simply thoughts, and you're developing them, frightening yourself.