When negative thoughts hit your brain, it’s tempting to struggle with
them and try to shove a more positive thought in there. In the
day-to-day reality of someone’s thinking, this doesn’t really work.
Your emotions have a tough grip on these negative thoughts, so you’ll
have the best results if you imagine yourself emotionally “letting go”
of them. The letting go approach is used in yoga and meditation to help
a person stay focused on the present moment.
Let’s return to our example from the last article,
about your financial trouble. You are stressed and worried about your
spouse losing his or her job, and your greatest concern stems from your
loss of control. The constant stream of negative thoughts in your mind
has prevented you from doing any creative problem-solving. Since you’ve
now identified your worries about not being in control, however, you
are now in the position to take the power out of your negativity.
Release Thoughts and Keep Them Moving Along
When you think about getting rid of your negativity, you might start
by trying to push those thoughts out of your mind. But stop and
consider a different approach, something that would go along with
meditation and yoga. Fighting against something usually takes a lot
more energy than avoiding a fight in the first place.
Imagine a sheriff in an old Western town who sees a known outlaw
calmly stroll the main street. The sheriff remains polite but firmly
encourages the outlaw to keep on walking, right out of town. He
projects confidence and stays calm. That’s you, acknowledging those
negative thoughts while calmly telling them to keep moving along out of
your mind.
Instead of pushing and prying your negative thoughts out, you are
acknowledging and releasing them. And when they come back (which they
will, out of habit), acknowledge that they are still coming and release
them again. Look them square in the eye like that sheriff and tell them
what they need to do – keep moving along. You don’t try to wrestle
them out of your mind, you simply let them go on their way.
Understanding Your Concerns and Releasing Negative Thoughts
Another day dawns and your spouse is no closer to finding a new job.
As usual, the flood of negative thoughts and distressing emotions enter
your mind. Remember that you know two things now. Your concerns stem
from your lack of control. You also know how to acknowledge those
thoughts and tell them to keep moving along out of your mind.
“I should have had this fixed by now,” and “We’re never going to get
out of this mess,” don’t have the same power anymore. When you don’t
hang on tightly to each thought, they don’t have much influence over
you. They can come in and go out. You may still be concerned about
your lack of control, but now the negative thoughts don’t clog up your
mind so much.
By letting go instead of pushing, your mind opens up and stays more
relaxed. This also keeps your mind open to receive different thoughts.
In fact, it may take a little while for a newer, more positive thought
to take root, especially if you have a long-standing habit with negative
thinking. Have some patience as you gradually introduce your brain to
more positive thinking.
Learning the Next Step: Thought Replacement
In another article, you will learn how to take the next step beyond
thought awareness. Thought replacement can be a helpful tool for
managing the negative thoughts that barrage a person with depression. Stemming the tide of negativity can help when someone is under the heavy weight of a depressed mood.
Thought awareness and replacement are just two parts of the
depression recovery puzzle. But they can be so empowering because a
person can do them anytime and anywhere.
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