Having uncontrolled thoughts? These 6 steps might help you

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Sometimes we get overwhelmed by our negative thoughts and it is very normal. However, if this happens daily it could affect your mental and physical health.
Always take note that our mind is very powerful which is why when we misuse it and can be a destructive force in our lives. It is essential to practice controlling or managing your thoughts since it can disturb your way of life.
Here are the benefits of having control of your thoughts, according to Science of People:
• Improved focus efficiency
• Less stress
• Less anxiety
• Better relationships with family and friends
• Improved physical health
Meanwhile, here are the negative effects of having uncontrolled thoughts:
• Stress
• Anxiety
• Low self-esteem
• Overthinking
• Depression
• Anger
• Hard time focusing
To have a better perspective and clear mind, kindly follow these steps according to Healthline and LifeHack:
1. Recognize what are the thoughts you want to change
You have to identify the things or thoughts that are bothering you. While it is normal to experience emotional setbacks sometimes, it is very important to practice control over negative thoughts.
Aside from intrusive thoughts, these are the other emotions you might encounter:
• Rumination
• Negative self-talk
• Pessimistic outlook
2. Interrupt your negative thoughts
You may tell yourself, "Stop! No!" or, "Enough! I'm in control now." Every time you observe that you are starting to disrespect or berate yourself, always replace it with a positive affirmation such as "I am beautiful", "I am capable", "I can do this", or "I can do better next time" or "It is okay to commit mistakes, I am a human not perfect."
Also, always be around with people who support, encourage, and enhance your life.
3. Try to meditate
Sometimes it is really hard to control your thoughts; it is very helpful to practice mindfulness such as meditation.
When you learn to practice meditation, you will be more skilled in pulling your awareness back after having distracting thoughts.
Mindfulness can help you to relieve stress, boost resilience, and lessen negative emotions.
4. Change your perception
You can do this by practicing self-talk, this time try not to change your mindset.
When addressing negative thoughts, you may say this line to yourself, "I know you feel miserable right now, but you've worked hard to cope with other challenges. I know you have the strength to face this new problem, too."
Instead of feeling more distressed, looking at a situation from this new point of view will make it easier to see the full picture not just the effects.
5. Try writing your thoughts
Writing out your negative thoughts may not change the status of your mind, but it can help you to have better control over intrusive thoughts or unwanted feelings.
It can help you to feel comfortable in expressing difficult emotions. Also, journaling can help you find patterns of unhelpful thoughts or behaviors.
6. Learn how to manage your stress
Having stress and anxiety can worsen unwanted and negative thoughts. This can aggravate more worry which can become overwhelming.
Practicing self-care is one of the things that you can do to nurture your mind and body and as a result, it can improve your overall well-being.
These are some of the examples of self-care:
• Having enough sleep
• Consuming healthy foods
• Asking for help when needed
• Taking time for relaxation
Also, you may try to focus on the positives. But you have to take note that being optimistic does not mean that you will pretend and ignore that there is no problem or not find a solution to the issue.
Rather, it should be thinking of the silver lining in every bad situation or problem. Learn how to be compassionate to yourself so that you can accept the disappointment and focus on the next opportunity.
If you are someone who is having a hard time controlling or managing thoughts, then maybe It's worth seeking professional support so that you can identify underlying issues and explore potential solutions. (KBAPI)

Last Modified: 2024-Apr-19 15.25.54 UTC+0800