When you are having negative, irrational thoughts here are 3 steps you can take to STOP yourself from going down that “rabbit hole” AKA neuropathway of negativity:
It is SIMPLE yet SO POWERFUL, with consistent practice it will become automatic which can lead to more POSITIVE feelings. Below is more information on the “ingredients” of this formula:
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Thought-Stopping
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Positive Affirmations
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Instructions for Guided Imagery (there are also short YouTube videos on practicing Guided Imagery as well)
THOUGHT-STOPPING
Stop Negative Thoughts: Getting Started
Unwanted thoughts can make you feel anxious or depressed. They may keep you from enjoying your life. A technique called thought-stopping can help you stop unwanted thoughts.
What you think can affect how you feel. Thought-stopping helps you change how you think so that you feel better.
Changing your thinking will take some time. You need to practice thought-stopping every day. After a while, you’ll be able to stop unwanted thoughts right away.
Some people may need more help to stop unwanted thoughts. Talk to your doctor or a therapist if you want more help to stop thoughts that bother you.
How can you stop thoughts?
To stop unwanted thoughts, you focus on the thought and then learn to say “Stop” to end the thought. At first, you will shout “Stop!” out loud. Then you will learn to say it in your mind so that you can use this technique anywhere. Here’s how to get started:
1. List your most stressful thoughts. These are the thoughts that distract you from your daily activities and make you worry more. You wish you could stop having these thoughts, but they keep occurring. Write down your upsetting thoughts in order of the most stressful to the least stressful. Start practicing thought-stopping with the thought that is the least stressful. Here’s an example of a list, starting with the most stressful:
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“I’m always worried that something bad will happen when I get sick, even if I just get a cold.”
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“I just know that I am never going to find a job.”
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“I’m so nervous about making a presentation that it’s all I can think about.”
2. Imagine the thought. Sit or lie down in a private place (so you can say “Stop!” out loud and not feel self-conscious). Close your eyes. Imagine a situation in which you might have this stressful thought. Then allow yourself to focus on the thought. Stop the thought. Startling yourself is a good way to interrupt the thought. Try one of these two techniques:
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Set a timer, watch, or other alarm for 3 minutes. Then focus on your unwanted thought. When the timer or alarm goes off, shout “Stop!” If you want, stand up when you say “Stop.” Some people snap their fingers or clap their hands. These actions and saying “Stop” are cues to stop thinking. Empty your mind, and try to keep it empty for about 30 seconds. If the upsetting thought comes back during that time, shout “Stop!” again.
OR
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Instead of using a timer, you can tape-record yourself shouting “Stop!” at intervals of 3 minutes, 2 minutes, and 1 minute. Do the thought-stopping exercise. Focus on the thought, and then stop thinking about the unwanted thought-or anything else-when you hear your recorded voice say “Stop.” Hearing your own voice telling you to stop helps strengthen your commitment to getting rid of the unwanted thought.
3. Practice steps 1 through 3 until the thought goes away on command. Then try the process again. This time, interrupt the thought by saying the word “Stop!” in a normal voice. After your normal voice is able to stop the thought, try whispering “Stop.” Over time, you can just imagine hearing “Stop” inside your mind. At this point, you can stop the thought whenever and wherever it occurs. Pick another thought that bothers you more than the last one, and continue thought-stopping.
Other ways to stop thoughts:
ANOTHER WAY YOU CAN THOUGHT-STOP: STOP SIGN METHOD
Close your eyes and take a deep breath. Create a picture in your mind of a big, bright-red stop sign. The letters on the sign are big and white: STOP. Picture the cars stopping at the sign, waiting patiently until it is their turn to go. Wait for your turn, then take a deep breath and proceed across the road. Are you still thinking that unwanted thought? It will take practice, but with time your brain will do this on its own, which will help you stop unwanted thoughts.
Make yourself aware that you are having an unwanted thought by saying to yourself, “I’m having the thought that I might lose my job.” Or “I’m thinking that I might lose my job.” This reminds you that these are thoughts, not something that will happen.
After you stop an unwanted thought, add a more pleasant thought or image that makes you feel more calm. This thought or image is not related to the unwanted thought. For example, you can think of playing with your children or going out on the town with friends. Or you might see yourself lying on a beach.
Here’s an example of how thought-stopping might work:
You’re worried about a presentation you are giving at work later in the day. You’re prepared. You know you’re ready. But you can’t stop worrying about it. You imagine making a mistake.
When you start to think of yourself stumbling over words, you say “Stop” quietly in your mind. You get up and move around, or you snap your rubber band as you say “Stop.” Then you think of something pleasant to take your mind off the thought-such as a trip you are planning to take, a movie you saw recently that made you laugh, or the beach.
POSITIVE AFFIRMATIONS
Find a positive affirmation(s) to replace the negative thought with a positive affirmation below:
** For the next 7 mornings please read these affirmations to continue to rewire your brain!!!
I am worthy
I am safe
I am deserving
I am loved
I am strong
I bring value to the world
I don’t expect I accept
I am beautiful and attractive
I hide myself from no one
I give not to receive
I listen more than i speak
I desire to learn
I know I will grow
I am on my path
My willpower is strong
I create my own situations
I start over when necessary
I trust my instincts
I know what I want
I know my worth
I stand up for myself
I’m brave
I’m strong
I am in control of my life
I choose to be happy
I am proud of myself
I am exactly where I am supposed to be
I have the whole world in front of me
I believe in myself
THEN… Move a muscle, change a thought…get up, and move around to shake up those neurotransmitters.
** If you can’t move around then guided imagery can do the trick! 👇
Instructions for Guided Imagery
You use all of your senses in Guided Imagery. For example, picture a place that brings you peace. If you want a tropical setting, you can imagine the warm breeze on your skin, the bright blue of the water, the sound of the surf, the sweet scent of tropical flowers, and the taste of coconut so that you actually feel like you are there.
ANOTHER WAY TO REWIRE YOUR BRAIN: COGNITIVE RESTRUCTURING
In cognitive behavior therapy (CBT), cognitive restructuring is a core therapeutic technique used to help individuals identify and change negative thought patterns or cognitive distortions that contribute to emotional distress and problematic behaviors. The central idea behind cognitive restructuring is that our thoughts influence our feelings and behaviors, and by altering these thoughts, we can improve our emotional well-being and coping skills.
The process of cognitive restructuring typically involves the following steps:
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Identifying Negative Thoughts: The first step is to become aware of negative thoughts or automatic negative thinking that occur in response to specific situations. These thoughts are often automatic and may be so ingrained that the individual is not consciously aware of them.
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Challenging Cognitive Distortions: Once negative thoughts are identified, the therapist and individual work together to examine these thoughts for cognitive distortions. Cognitive distortions are biased or irrational ways of thinking that can lead to inaccurate perceptions of reality. Common cognitive distortions include “all-or-nothing” thinking, overgeneralization, personalization, and catastrophizing.
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Evaluating Evidence: In this step, the individual is encouraged to examine the evidence for and against their negative thoughts. They learn to question whether there is any real basis for their beliefs or if they are making assumptions without evidence.
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Generating Balanced Thoughts: After challenging the cognitive distortions and evaluating the evidence, the individual is guided to develop more balanced and realistic thoughts. These new thoughts are often more rational and helpful in coping with the situation.
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Behavioral Experimentation: Sometimes, individuals may still be unsure whether their new balanced thoughts are accurate. In such cases, they might engage in behavioral experiments to test the validity of their new beliefs in real-life situations.
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Practice and Repetition: Like any skill, cognitive restructuring improves with practice. The individual is encouraged to repeatedly apply this technique to various situations to reinforce the process of identifying and modifying negative thought patterns.
Cognitive restructuring helps individuals to gain a more accurate and balanced perspective on situations, reduce emotional distress, and develop more adaptive coping strategies. By changing their thought patterns, individuals can experience significant improvements in their emotional well-being and overall quality of life. However, it is essential to remember that cognitive restructuring is just one aspect of CBT, and therapy may involve various other techniques tailored to the individual’s specific needs and challenges.
In conclusion, the science behind happiness takes a powerful turn with Dr. Clifford’s three-step technique for rewiring our brains through neuroplasticity. By exploring the concept of neuroplasticity and its potential to form new neural connections, this approach empowers individuals to break free from negative thought patterns and cultivate a more positive outlook on life. Thought stopping, reciting positive affirmations, and engaging in physical movement or guided imagery are the key components of Dr. Clifford’s CBT formula. Through consistent practice, these simple yet effective techniques can become automatic, leading to a greater sense of well-being and emotional resilience. By harnessing the brain’s incredible capacity for change and growth, readers are encouraged to take charge of their thoughts and emotions, paving the way for a happier and more fulfilling life journey.