Everyone has bad thoughts at some point in their lives.You may be stressed out about an upcoming interview or presentation, or you may have an embarrassing memory that you wish you never had to think about again.The article gives methods to deal with unwanted thoughts.You can deal with counter-productive thoughts by challenging them, practicing techniques for reducing them and getting social support for them if you identify them.
Step 1: Do you want to change your thoughts?
You need to know the exact thoughts and thought patterns that are troubling you in order to change your thinking.Counter-productive thoughts include, "I am stupid."I can't do anything right.I know I will fail.I know the person hates me.You often think the worst-case scenario will occur if you have specific thinking habits like catastrophizing.Other thinking patterns include over-generalizing, mind-reading, and thinking you know what someone else is thinking.Predicting the future, thinking you know what will happen.You should make a list of the thoughts and thought patterns that you want to change.Do you have any patterns or habits?Some thoughts may be considered bad, but they are part of human nature.Sexual thoughts, or "what if" scenarios, stem from our desire for personal safety.These thoughts are normal and come from good instincts.You may need to address the obsessive nature of the thoughts if they become intrusive or interfere with your daily life.That doesn't make the thoughts bad.
Step 2: Do something to change your thoughts.
You can begin to develop alternative thoughts after you have identified your bad thoughts.When you have an idea that isn't right, notice.Change the thought to something more realistic and appropriate when you identify it.For example, if you thought, "I never do anything right," change it to something more accurate such as " Sometimes I make mistakes and that's okay."I'm a human.When you think a bad thought, say to yourself, "Wait a second!"That is not a good thought.A therapist who specializes in Cognitive Behavioral Therapy (CBT) may be able to help you with this process and give you additional techniques to try.For some psychological conditions a more nuanced approach is needed.All therapists are human, and may not understand your condition.Try to find a therapist who admits that they don't have all the answers for everyone.
Step 3: Positive wording and imagery should be used for negatives.
If someone tells you not to slam the door, the first thing you think of is slamming it.Your brain has to think about that thing in order to remind you not to frame it with a negative sentence.Subvert this by thinking of the desired outcome.Think: "Remember your portfolio" instead of "Don't blow it" if you're worried about a job interview.
Step 4: The best-case scenario is something to think about.
If you can't stop worrying about how something could go wrong, focus on the most positive outcome in the situation.If you want to reduce stress and anxiety, guide your thoughts in a direction that causes you less stress.
Step 5: If you have bad thoughts about other people, address them.
If you have bad thoughts about someone else, ask yourself why.Is this person a bad person?Is she abusive to him?Are you jealous of him or her, like you are?Look at your own emotions when you have these thoughts.What are you feeling right now?Do you feel isolated?You have to figure out where the feelings come from.Did your parents judge you against your older sister?When you have those thoughts, try to shift your attention away from what others are doing.Think of sympathetic reasons for their behavior.Maybe you had a judgemental thought about your overweight friend, not realizing he's been caring for his sick grandmother and doesn't have time to exercise.Maybe the person who was rude to you is suffering from chronic pain and lashing out because she is hurting.It might be enough to keep you calm and allow you to move on, but it doesn't need to be an accurate reason.
Step 6: You can create a worry period.
Research shows that letting an unwanted thought run its course is one of the most effective ways to deal with it.That doesn't mean you have time to do that.A "worry period" is when you are allowed to worry.Think of the rest of your day as a worry-free zone.Your worry period should be the same time each day and early enough that you won't get anxious before bed.If you notice a bad thought in your mind, tell yourself that you will worry about it later.You can keep a notebook and say to yourself, "I want to remain calm."I will come back later.It might not come up again.Make a tick next to the thought in your notebook if it comes back."Yes, I will get to you, just not right now."During your worry period, go over your list.If the bad thoughts bother you, you can worry about them, but only during the set worry period.Cross them off if they no longer bother you.Postponing your worries will break the habit of dwelling on bad thoughts and disrupt your day, but at the same time you're not trying to suppress or block the thought.You may need to discuss the thought with a mental health professional if it continues.
Step 7: If you observe the bad thought, don't engage it.
Make a mental note of the thought when it happens.It could be something you say out of habit to yourself, or something in your environment that triggered a bad memory.Unless people are aware that they are being triggered, they relive the bad memory when they engage in it.You can work on postponing the bad thought once you become aware.You can acknowledge that bad things have happened in your life, and you understand why you were reminded of it, but you have to put it aside for the moment and not relive it.
Step 8: Accept it's a challenge to block thoughts.
People have a harder time blocking unwanted thoughts when they think they should be able to do it.It was easier for them to block out the thoughts they wanted to ignore when they were told that blocking positive ones is difficult.Don't put so much pressure on yourself.The pressure will bring bad thoughts back to you.
Step 9: Let them run.
If we try too hard to distract ourselves from unpleasant thoughts, our minds can focus on them so much that they become destructively bad, obsessive thoughts.The study showed that subjects who were distracted from their bad thoughts with music were soured on the experience of music itself.A "what if" scenario is a normal unpleasant thought.This is a very natural and useful thought that can remind us to lock our doors and windows at night and not take risks with our safety or the safety of those we love.When this thought becomes irrational, you never leave your house, buy two pitbulls, and install a security system even though you live in a quiet, low-crime neighborhood, it reduces your quality of life.Don't try to distract yourself every time you have a bad thought.If it's a normal thought, you can acknowledge it, and if necessary, take action, because it reminds you that you didn't lock the back door, so you go and lock it.It is possible to thank your brain for trying to protect you.You can practice the process outlined in methods one and two if the thought doesn't go away.
Step 10: Strategies for dealing with issues.
From time to time, we have undesirable or counter-productive thoughts.If you have a plan in place for how you will react to bad thoughts, it will be easier to deal with them."If X thought pops into my mind, I will do Y action" is the formula you should follow.A physical activity that occupies your mind every time you have a bad thought is 50 jumping jacks.Get out in nature, creating art, writing, exercising, or praying are examples of counter-productive thoughts and emotions that can be dealt with.
Step 11: Practice meditation and paying attention to what's happening around you.
It's a great way to deal with bad thoughts.It won't clear your mind or stop the bad thoughts, but it will teach you to examine those thoughts in a calm, objective manner.As you practice, you will be able to dismiss the bad thoughts.Try to find a place with as little distraction as possible.With your hands resting on your thighs, sit in a chair with your back straight.To focus on the blackness, close your eyes.You can focus on the colors if you see them in the dark.Try to remember how your body feels, the thoughts that come and go, and the present moment.Whatever thoughts may arise, the idea is to be in that moment.When negative thoughts come, try to look at them with detached curiosity.Where did this thought come from?Why do you think this is the case?Your bad thoughts are not who you are, remind yourself that thoughts and feelings are permanent.Every day, do this for 20 minutes.It will take some time to be able to detach from your thoughts.
Step 12: A journal can be kept.
Writing an idea down and fleshing it out on the page can help your mind work through its problems.journal about bad thoughts if they keep coming back to you.When the idea no longer takes up so much space in your mind, you should journal every day.
Step 13: Look at your thoughts as hypotheses.
Don't make bad thoughts more important than they are.There is a term for this.Everyone has thoughts that they don't want.Even if it's not a bad thought, the act of not wanting one makes it take center stage in your mind.Try not to think of a cute puppy.Don't make a mountain out of a molehill.If you accept that having a bad thought doesn't mean anything to you as a person, it will leave your mind more quickly.
Step 14: Get support from friends.
Social support can help people deal with negative thoughts.Ask friends, family, significant others, teachers, colleagues, or other trusted individuals for support or help dealing with your negative thoughts.Get a different opinion.Ask others to come up with alternative ways of thinking if you can't change your negative thinking.It can be helpful.
Step 15: Positive friends will help you surround yourself.
You'll think like that if you're constantly around people who complain and find the worst in a situation.Spend your time with people who put you in a positive frame of mind if you want to cut the negative influences from your life.Bad thoughts will not be a part of your thinking habits when they aren't in your regular conversations.
Step 16: Cognitive-behavioral therapy can be used.
If bad thoughts are interfering with your ability to live your life happily, and nothing you do on your own seems to be making a difference, then you may benefit from seeking help from a licensed professional.You will be able to work through your bad thoughts with the help of therapists.Cognitive Behavioral Therapy focuses on changing negative thinking in order to improve emotions and behaviors.This type of treatment can help you deal with bad thoughts.Depression, anxiety, and post-traumatic stress disorder are some of the mental health issues that have been shown to be helped by cognitive behavioral therapy.Ask your therapist if cognitive behavioral therapy can be used in your treatment.Therapy is not a quick fix.Bad thoughts won't go away after a few appointments with a therapist.If you stick with your treatment plan, you will be able to deal with bad thoughts more effectively.