Unwanted thoughts can be quite upsetting and challenging particularly if suffering from an anxiety disorder. Our minds can play extraordinary tricks. The thoughts of ours could become unusual, frightening or bizarre.
It may be helpful to remember that your fearful, negative, unwanted thoughts are actually a part along with a solution of your stressed out physiology. You do not have to take any notice of them - just accept that they are another symptom of an anxiety disorder and allow them to pass. As your nervous system settles down, so will your thoughts. In the meantime, here are some tips for dealing with them. (Remember to check out anxietyunravelled's other free tips to help your body and mind regain balance, peace and calm, like 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 much easier said than done, but carry on reading for tips that will help make this process more achievable.
2. Know that difficult and unwanted thoughts are merely a part of the imbalance that's been caused by all the numberless stresses that you've encountered - they're not genuine, they are going to start to lose the power of theirs as you begin to recover. After the recovery of yours, a notion which can greatly send a shock of anxiety through you finally is going to become just another notion that you won't bother paying any attention to.
3. Unwanted thoughts will inevitably arise? don't attempt to push them out or even resist them or perhaps battle them, this's bad attention? in other words, it's always interest. It's a little like getting a song stuck in the mind of yours. If this occurs there's simply one right way to remove the offending song and that's replacing it with anything different, particularly another song. It's the same with unnecessary thoughts. Every time you make an effort to force the song or other unwanted thoughts away, this increases resistance, which just presents strength to the profile of theirs.
4. Allow your unhealthy thoughts to be there, allow space around them. Gently replace the thoughts with anything better in addition to let the excess thoughts to visit without forcing them away. If you can, avoid going back to check whether they're gone? which will be inclined to bring them back. But don't worry if this occurs, make sure you keep practising - you will get there in the end.
5. Use this particular tendency of the head to need to replay thoughts again and again and find an inspirational song, prayer or phrase to sing.
6. Whilst sometimes it may be useful to tell an exceptionally persistent attention to become lost, generally speaking it is ultimately more effective if you are able to allow these ideas to exist. Acknowledge them - "oh there's one other fearful/doubting/anxious idea once again, it's OK, it is simply a lot of words - it could just as easily be my brain saying banana, banana, banana!" and then allow your focus to get absorbed by something different. Know they're just another symptom.
7. It might be very useful to look at what's occurring in the entire body when you've unpleasant or worrying thoughts. Mentally scan the body? where are you feeling sensations? Can you are feeling tightness, tension, heat, cold, unsettledness? Just feel the sensations without attempting to alter them. This is beneficial because it provides your brain something different to center on and also brings you into the current moment. Often this's sufficient to allow the unpleasant sensations to dissipate while the ideas that were sustaining them have had the attention removed from them.
8. You might need to give yourself a pep talk (see the Anxiety Unravelled ebook for the scientific rationale for this)? something along the lines of you realize that in case you give much more consideration to these thoughts you are merely going to always keep your anxiety going? you do not have to pay attention, these thoughts are just a product of my existing imbalance and they're not genuine, I can help them go and get on with anything different or whatever words work for you.
9. Reframe unhelpful thoughts? it is unhelpful to dwell on thoughts which are unfavorable about yourself or maybe others and all the millions of possible what ifs. Reframe thoughts including I will certainly not get over this, to something such as I may not being feeling better today, but I am doing every aspect I need to and eventually I will feel better the same as Livia Nemeth Inspiration millions of people before me. Reframe what ifs by telling yourself that there is simply no point stressing about something which might never take place and if it does occur you will deal with it in that case ,.
10. Thoughts may also be used to our benefit. When we are caught up in the intense symptoms that can surround panic and anxiety attacks, we encounter the instant destructive impact that our thoughts could have on our physiology. An individual concept is often enough to send out an immediate lightening bolt of intense fear through the body. When you have experienced this there may be absolutely no doubt remaining that our thoughts impact us physically. What we are able to forget, nonetheless, would be that we can also use this mind/body connection to the advantage of ours by spending time every single day nurturing ourselves with loving thoughts. There are plenty of ways that are different to do this and what feels right and so comfortable for you are going to be most effective, but here is a good idea:
Purchase yourself a CD visualisation exercise. These can help you get started to change unwanted ideas with far more uplifting and helpful ones. Usually we need to retrain our habitual way of thinking into something more optimistic. These're oftentimes offered at health food shops, alternative bookshops or yoga centres. Yoga Nidra Deep Relaxation is also particularly helpful.
When you're troubled by unwanted thoughts it is able to help reminding yourself of who is in charge of your thinking! These are just feelings, and you are developing them, frightening yourself.